Should I Juice in the New Year?
- Stacey Schley, MD
- Jan 6, 2021
- 3 min read
Updated: Apr 25, 2024
After a thorough search, I found only a few well-designed studies on juice cleanses. And what I did find was as expected - very underwhelming.
Why do people choose juice cleanses?
There is a thought process that a juice cleanse “detoxifies” the body. However, this is completely FALSE. There is no toxin that a juice cleanse can rid the body of. Your liver and your kidney on the other hand are master detoxification systems. That’s right, your God-given body has a built-in detoxification system. Cool, right? So who needs juice? In fact, certain juices can be harmful. Your kidneys help rid the body of oxalate. Oxalate is increased in certain juices, like spinach and beet juice. Case studies in medicine have found that some people who do juice cleanses without medical supervision develop oxalate nephropathy- which is fancy terminology for kidney failure. Juice cleanses can also cause electrolyte abnormalities. This may sound like no big deal, something that can be repleted with Gatorade, right? No. That’s also false. Electrolyte abnormalities that are significant enough can cause confusion, coma, heart abnormalities, and even death. Maybe instead of trying to “detoxify” our bodies of harmful substances with sugar/juice, we should appreciate what our bodies are already capable of. The human body is pretty special.
Do juice cleanses result in weight loss?
The short answer- yes, they can. However, there are much safer and more sustainable methods to lose weight! Please do not do a juice cleanse without speaking to a registered dietician and your physician.
Juice cleanses can result in weight loss for the reason I alluded to in my previous post, i.e. a calorie deficit. We tend to think that new fad diets are somehow superior to the tried and true, but at the end of the day, a calorie deficit is a calorie deficit -- and that's what works. You must burn more calories than you consume. It’s really that simple. Yet we have an industry built around the complexities of diet and exercise. Keep. It. Simple.
As I mentioned in my last blog post, there is also an osmotic (diuretic) component of the weight loss due to the sugar content in juices. Just like a diabetic patient has increased frequency of urination due to high glucose, so to can a person on a juice fast. Which is the perfect segue to say that juice contains SO MUCH SUGAR, so if you are a diabetic, please do not embark on this adventure without talking to your physician. In general, I’d advise against trying it at all.
Are there any real benefits to juice cleanses?
If you do not already consume fruits/vegetables on a regular basis, a well-made juice can help you meet your 5 daily servings in a convenient little package. However, most juices also strip the fruits/vegetables of their skin (or pulp) which contains insoluble fiber. Fiber has multiple benefits, including satiety and bowel regularity. As always, it’s better to eat your fruits/vegetables than to get them through juice.
There are a few weak studies that support a potential change to microbiota (or normal bacteria) of the intestine with a juice cleanse, though there was no long-term follow-up to these studies. My guess: this same thing might occur if you simply increase your intake of whole fruits & veggies.
In addition, these juices can contain antioxidants, vitamins, minerals and other compounds which can be good for the body. I’m starting to sound like a broken record here --- guess what? So do the fruits and vegetables themselves. Moreover, a 4-day supply of these vitamins and minerals aren’t going to carry you very far, but if you incorporate fruits/vegetables into your daily routine, you’ll have them around for life.
What are the cons?
I’ve mentioned quite a few: high sugar content, loss of fiber, less satiety, potential harmful health side effects. Are there more? Definitely. Our bodies rely on all macronutrients, which include not only carbohydrates/sugar, but also protein and fats. See my macro mini-series on why we need all of these nutrients (Hint: the body uses them all in different manners). My juice cleanse did contain 2 nut-based drinks a day, but the protein content was limited, and plants do not contain all of the essential amino acids (or protein building blocks) that the human body requires. Thus, it is important to consume these macronutrients through foods.
Overall, what’s my takeaway?
Keep it simple. We need to stop making nutrition difficult. We need to stop looking for quick fixes. Yes, living a healthy lifestyle takes commitment, but the principles are simple.
As Michael Pollan said, “Eat food, not too much, mostly plants.” I honestly couldn’t say it any better.
As always, #EmbraceMovement.
Comments