Fruits And Veggies Are Best Consumed Whole

Fruits And Veggies Are Best Consumed Whole

Juicing advocates often claim that drinking juice is better than eating whole fruits and vegetables.

They justify this by saying that removing the fiber makes nutrients easier to absorb.

However, there isn’t any scientific research to support this.

You may actually need the fiber content of the fruit or vegetable to experience the plant’s full health benefits (12Trusted Source).

For example, important antioxidants that are naturally bound to plant fibers are lost in the juicing process. These may play an important role in the health benefits of whole fruits and vegetables (13, 14Trusted Source, 15Trusted Source).

In fact, up to 90% of fiber is removed during the juicing process, depending on the juicer. Some soluble fiber will remain, but the majority of insoluble fiber is removed.

Potential Health Benefits of Fiber
Higher fiber intakes have been associated with lower risks of heart disease, obesity and type 2 diabetes (16Trusted Source, 17Trusted Source).

Studies have shown that increasing soluble fiber, in particular, may improve blood sugar and cholesterol levels (18Trusted Source, 19Trusted Source).

One study compared whole apples to apple juice. It found that drinking clear apple juice increased LDL cholesterol levels by 6.9%, compared to whole apples. This effect is thought to be due to the fiber content of whole apples (12Trusted Source).

An observational study showed an increased risk of type 2 diabetes in people who consumed fruit juices, whereas whole fruits were linked to a reduced risk (20Trusted Source).

People also tend to feel more full when they eat whole fruits, compared to when they drink the juice equivalent (19Trusted Source, 21Trusted Source, 22Trusted Source).

One study compared the effects of blending and juicing on the nutrient content of grapefruits. Results showed that blending, which retains more fiber, is a better technique for obtaining higher levels of beneficial plant compounds (23Trusted Source).

Should You Add Fiber to Your Juices?
The level of fiber in your juices will depend on what type of juicer you use, but some sources suggest adding leftover pulp to other foods or drinks to increase fiber intake.

Although this is better than throwing the fiber away, evidence suggests that re-adding fiber to juice doesn’t give you the same health benefits as simply eating whole fruits and vegetables (24Trusted Source).

Additionally, a study found that adding naturally occurring levels of fiber to juice did not enhance feelings of fullness (25Trusted Source).

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