Learn about the potential health benefits of green juice as well as possible downsides
Green juice has become increasingly popular due to its purported health benefits, ranging from weight loss to improved digestive health.
Green juice is mainly made with green vegetables such as kale, spinach, parsley, and swiss chard, although small amounts of fruit such as apples and berries may be added to sweeten it and add extra nutrients.
Learn about the potential health benefits of green juice as well as possible downsides.
6 potential health benefits of green juice
1. Rich in nutrients
Although green juice should not replace a healthy diet, it is an easy and convenient way to get some of the benefits of eating more vegetables. Green vegetables are rich in vitamins and minerals that are good for overall health.
2. Promotes hydration
Green juice can help promote hydration, especially if it is high in water-rich vegetables such as cucumber.
3. Aids weight loss
Drinking green juice can help with temporary weight loss. According to one study, people who drank green juice lost an average of 3.3 pounds, with the effect lasting for up to 2 weeks. The study concluded that consuming raw vegetable juice may impact gut bacteria and promote weight loss, although more studies are needed to better understand the impact of green juice on weight loss.
4. Promotes digestive health
Green juice is rich in nutrients that feed and support the growth of beneficial bacteria in the gut. This can potentially promote digestive health and prevent problems such as constipation.
5. Lowers inflammation
Since green juice is made from green leafy vegetables, it may help reduce inflammation and diseases related to inflammation, such as heart disease.
6. Easy to digest
Green juice is easier to digest and therefore beneficial for people who are recovering from surgery on the stomach and intestines.
What are the potential downsides of drinking green juice?
Low in fiber
Juicing removes much of the fiber in fruits and vegetables. Fiber is crucial to your health, helping digestion, improving blood sugar, managingcholesterol, and protecting against disease.
Since green juice is relatively low in fiber, you should avoid using it as a substitute for your vegetable intake. Instead, eat plenty of fruits and vegetables and follow a balanced diet.
May raise blood sugar
Juices can cause blood sugar spikes, mainly because of the sugars in the fruit and the fact that green juices lack fiber and protein.
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To avoid rapid sugar spikes, you can pair your green juice with a meal or snack that provides you with fiber and protein. Some of the best foods or snacks to pair your green juice with include:
- Flax crackers with cheese
- Veggie sticks with tuna salad
- Oatmeal with unsweetened milk and almond butter
Be mindful of what you are putting into your juice. If you decide to buy store-bought green juices, keep in mind that many of these contain added sugars, and avoid those that are not made from just fruits and veggies.
Can harm your kidneys
Green vegetables are high in oxalates, which is considered an antinutrient. Oxalates bind to minerals in food and prevent the intestine from absorbing them, which can lead to kidney stones and even kidney failure.
As with most things, it is best to consume green juice in moderation and incorporate it into a healthy, balanced diet.
Medically Reviewed on 8/16/2022
References
Image Source: iStock image
Green Juice: Not as Healthy as You Think. https://www.consumerreports.org/nutrition-healthy-eating/green-juice-not-healthy/
Effects and Mechanisms of Fruit and Vegetable Juices on Cardiovascular Diseases. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5372571/
Health benefit of vegetable/fruit juice-based diet: Role of microbiome. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5438379/#MOESM1
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