You probably know or have been told that it is better to eat whole fruit than to drink fresh juices. You are not wrong about that.
Advocates for whole fruits emphasize their superior nutritional value and fiber content compared to fruit juices, promoting overall health and well-being. Whole fruits help lower blood pressure, improve insulin levels, and manage body mass index better. Additionally, the natural sugars in whole fruits are balanced with fiber, aiding in controlling calorie intake and preventing constipation. The dietary fiber in whole fruits aids in digestion, lowering the risk of type 2 diabetes. Consuming whole fruits promotes slower glucose absorption. Nutritionists widely recommend whole fruits over fruit juices for optimal health.
For those seeking maximum fiber benefits, whole fruits are the clear winner. Whole fruits and vegetables offer a broader spectrum of nutrients. Eating them provides vitamins, minerals, antioxidants, and phytochemicals in their natural balance. However, juicing can be a convenient way to increase fruit and vegetable intake for certain individuals, providing a quick source of vitamins and minerals, especially if you struggle to eat enough whole.
In this post, you will learn why it is better to include juices in your diet, despite the lack of fiber. It does not have to be "this or that." The best is "this and that."
The Challenge of Modern Day Diet
The real question is are we consuming enough whole foods? Some people may find it a challenge to eat enough fruits and vegetables. Moreover, the modern diet, often characterized by processed foods, excessive sugar and unhealthy fats, poses several significant perils to our health and well-being. Processed foods tend to be low in vital vitamins, minerals, and fiber, while being high in empty calories. This can lead to deficiencies in micronutrients like iron, calcium, and vitamin D. Modern diets often overemphasize refined carbohydrates and unhealthy fats, leading to insufficient protein intake. Juicing is a wonderfully efficient way to supplement our diet with macronutrients and micronutrients.
Impact of Cooking on Nutrients, Enzymes and Phytochemicals in Fruits and Vegetables
We often prepare our food in the wrong way. Most of us rely heavily on cooked foods. Unfortunately, when we cook fruits and vegetables, we often end up damaging their valuable nutrients, enzymes, and phytochemicals. Heat significantly diminishes the nutrient and enzyme content of many foods, and not everyone enjoys raw vegetables. Juicing bridges this gap, letting you reap the benefits of live foods.
Tired of the same old salad? What if you could enjoy a kaleidoscope of fruits and vegetables, effortlessly? Enter juicing!
Why not eat Whole Fruits or Vegetables?
Norman Walker (1886–1985) was a pioneer in the field of raw food and juicing. He was a proponent of consuming fresh fruit and vegetable juices and believed in the health benefits associated with juicing.
Norman Walker did indeed express the belief that solid food requires an extended period of digestive activity before its nourishment becomes available to the cells and tissues of the body. This perspective is rooted in the idea that the process of digestion for solid foods is time-consuming, involving the breakdown of complex structures into simpler forms that can be absorbed and utilized by the body.
Walker was a strong advocate for juicing as a means to provide the body with easily digestible nutrients. According to his philosophy, the juicing process removes the fiber from fruits and vegetables, allowing the body to quickly assimilate the vitamins, minerals, and enzymes present in the juice without the need for extensive digestion.
The Best Choice: Eating Whole Foods + Fruits & Vegetables Juices
Conscious choices must be made to:
- Focus on whole, unprocessed foods: Prioritize fruits, vegetables, whole grains, lean protein, and healthy fats in your diet.
- Limit processed foods, sugary drinks, and unhealthy fats.
My daily meal plan include having fruits only for either lunch or dinner. This is supplemented by about 500ml of fruits and vegetable juices. You can read more about my daily juicing regime in the post Green Apples vs Red Apples: The Juicing Battle.