Having a fresh home-made juice is a great way to start the
day and often considered a healthy breakfast… but is juicing really that
healthy?
A traditional juicing machine extracts the pulp from the
juice. This removes the fibre content from the juice which might make it a little
less chunky to drink but in doing so removes many of the health properties with
it. Fibre will slow down the digestion of the natural sugars, without it you
are likely to experience a sugar spike. The fibre also helps us feel full and
is an important prebiotic to help feed the microbiome. To retain the natural
fibre of the fruit and vegetables, use a blender or food processor that does
not separate the pulp.
Other tips to ensure your juice is a healthy way to start
the day:
- avoid peeling your vegetables and leave the skin on your
fruit where possible (it is OK to peel a banana or orange!)
- use 1 piece of fruit and a serve of berries and add
vegetables to bulk out the juice – it is recommended to only consume 1 piece of
fruit at a time.
- add some greens to boost the vitamin, potassium and
magnesium content.
- only make 1-2 serves at a time. Fresh juices should be
stored in the fridge and consumed within 2 days.
- do not regularly replace meals with a juice as they have
almost no protein or healthy fat and are relatively high in sugars.
- to make your juice more nutritionally balanced, add in some
protein and healthy fat. Good protein sources include Greek yoghurt, milk or
protein powder while avocado, nuts, seeds, or a spoonful of peanut butter will
provide you with some healthy fats.
- ensure you consume 20-30 grams of protein with the juice.
The protein is very important for satiety.
- experiment with new fruits and vegetables to add more variety
to your diet – try adding beetroot or pomegranate to your next juice.