Acclaimed to assist in weight loss, optimise digestion and fuel your body with high concentrations of nutrients, juices and smoothies seem like the ideal solution to a quick and healthy breakfast. They are used as detox, as meal replacements and as snacks between mealtimes.
But are they as healthy as they’re touted to be, or are they merely another hype in the world of wellness, diets and weight loss? Like almost any food at the centre of public attention, there are several opposing views surrounding the health benefits of juices and smoothies.
Nutrition – Health or hype?
Health coaches and social media influencers in particular present smoothies and juices as a sure-fire way to jam vitamins, minerals, enzymes, phytonutrients and fibre into your diet.
Citrus fruits, such as grapefruit, oranges, tangerines and lemons, often used in ice-based summer frappes, are rich sources of Vitamin C, potassium and folate. Vitamin C boosts your immune system, potassium regulates heart function and folate boosts cell health.
Berries, another smoothie favourite, are rich in anti-inflammatory antioxidants, and help reduce biological ageing and ward off disease. Other fruits, such as melons, apricots, peaches, apples and bananas provide potassium, carotene and manganese, which help keep bones, blood sugar, thyroid function and eye-sight in a healthy state.
For those vege-juice lovers, it’s true that a plant-based diet is linked to lower risk of heart disease or cancer, however there is limited research into the benefits – or lack thereof – of juiced or blended greens.
Obviously, the nutritional benefits of fruits and vegetables are inarguable – however does juicing or blending retain these benefits, or are the liquid modes of consumption merely used in health hype?
While fruit juices might deliver the same concentrations of vitamins and nutrients, this is not accompanied by any fibre – as the whole fruit is not consumed, just its juice. This absence of fibre results in a rapid and significant sugar hit, causing stress in the body. When opting for a juice, it’s best to select one packed with vegetables, and fewer fruits, to reduce this sugar hit.
Following this, too much sugar – no matter what the source – can lead to weight gain, high blood pressure, diabetes and premature skin ageing. A juice-based diet typically means an increase in fruit intake and, because of this, a heightened sugar intake. When eating whole fruits, fewer fruits are consumed and the sugar is accompanied by fibre. An excess of sugar, even from a “healthy” source such as fruit juice, can wreak havoc on the body and detract from any other nutritional benefits.
If juices signify a major component of your diet’s nutrition, it is important to consider the type of juicer used to understand the full health benefits. There is some discussion surrounding the heat and oxidation caused by centrifugal juicing, which could potentially denature some of the essential vitamins and enzymes in the ingredients being juiced. While there is no clear evidence one way or the other, health gurus tend to use hydraulic press juicers to avoid any nutritional depletion.
Seemingly, smoothies are king when it comes to vitamins and nutrients. Indeed, because many smoothies blend the entire fruit – flesh and skins as an entity – the fruit’s natural fibre is retained and digestion is slowed. This means that, although smoothies still carry high amounts of sugar and calories, these enter the blood stream at a slower pace, while keeping you fuller for longer.
Weight loss – Health or hype?
Replacing meals with juices or smoothies is a well-rehearsed method of losing weight. While it can keep the kilograms off in the short term, and maintain a certain level of healthy nutrition, a juice or smoothie diet is not sustainable for long-term benefit.
A juice-only diet does not necessarily deliver enough fibre or protein to keep you full. This means the attraction of rebelling becomes a common diet-buster, and can even lead to long-term muscle depletion. While smoothies can be packed with greater amounts of fibre and protein, they can easily become heavily calorie-laden, meaning fewer serves must be maintained to achieve weight loss results.
Quite simply, medical experts label juice and smoothie diets as too extreme. Though they can lead to significant weight loss, they give rise to results that are not sustainable. Too much juicing can lead to muscle mass depletion, and while the body may feel ‘cleansed and detoxified’, drastically changing your diet regime is not necessary for this – your liver and kidneys will always be working to detoxify, whether you’re juicing or not.
Tips for top smoothies
To keep your smoothies healthy and nutritious, while still staving off the calories, it is best to use a light base – for example, water, almond milk or skim milk.
This should be accompanied with a selection of seasonal fruits – using the whole fruit to boost nourishment – and a natural yoghurt for digestive benefits. When using smoothies as a meal supplement, health gurus often suggest loading the blender with coconut oil, chia seeds or raw egg to add a touch of fat and protein to the drink. CBM
