Juices are less satisfying than smoothies, but they deliver more concentrated nutrients and benefits because the fruit and vegetable mass is removed, and only the rich nutritional juice is consumed. Although drinking juice just after it’s created is the best way to consume it, making it ahead of time can save many of us time, and being prepared can help you consume more juice regularly.
Juicing is the process of using a juicer or blender to extract juice from fresh fruits and vegetables. This is not confused with a juice fast or cleanse, which entails just drinking juice for an extended period. To begin with, whole foods are not necessarily ‘bad.’ What makes food ‘unhealthy’ is usually what we humans do to it or how we use it. To figure this out, let’s look at the rewards and hazards.
How to Make Fruit Juice without a Juicer?
This method of juicing requires a few kitchen gadgets you probably already have in your kitchen:
- Standard blender, NutriBullet, or similar blending vessel
- Fruit(s) and/or vegetable(s) of choice
- Square of cheesecloth
- Nice glass bowl
- Handy funnel
- A jar or container in which to store your juice
The procedure is straightforward. In a blender, combine your washed and coarsely cut fruits and vegetables. Add a few tablespoons of water if necessary to let everything blend smoothly. After blending, pour the pulp into a glass basin using cheesecloth. Squeeze off any extra juice from the cheesecloth, then transfer your fresh juice to your selected storage container using the funnel. Mason jars are ideal for this project!
Stick with the flavors you like- Do you despise spinach in salads? You probably won’t like it juiced either. To begin, choose fruits and vegetables that you currently enjoy. You can then refine and explore!
Avoid soft produce –Peaches and plums are delicious in juice, but bananas? Not at all. Avocados and other soft foods should be avoided, and they’re best consumed whole or blended into a smoothie. They’ll clog up your juicer, or in this case, your filter, if you juice them!
Sometimes, less is more – When it comes to flavor combinations, sometimes less is more. The most straightforward juices I’ve made were my favorites. It’s easy to go overboard and juice everything, but remember that it takes a few flavors to make something extraordinary.
- One large beetroot
- Three carrots
- Two large kale leaves
- Two lemons, juiced
- Two slices of ginger
- 4-5 mint leaves
- One apple (optional, for sweeter juice)
- 1.5 cups water
- Add all ingredients to a blender and mix until smooth – the timing of this will depend on your blender. It should resemble a thick smoothie at this point.
- Hold a nut bag in a large bowl or jug and carefully pour half the juice mixture into the nut bag.
- Squeeze as much liquid out as you can, and then remove the dry(ish) pulp, then repeat with the second half of the mixture.
- Enjoy straight away, or store in an airtight container in the fridge for two days.
How to Store Juice?
Your juice can be kept in the fridge for 24 to 48 hours in an airtight container and up to 72 hours at the most. If you need to keep juices for longer, we recommend freezing them. You should thaw them in the refrigerator and drink them immediately if you freeze them.
- Keep your juices in airtight glass containers.
- After making your juices, store them right away.
- To prevent oxygen exposure within the container, fill your juice as high as possible.
- By increasing the amount of Vitamin C, citric acid, and other antioxidants in your juice, such as from a lemon, lime, or grapefruit, you can help decrease nutritional loss (just like a lemon squeezed over avocado or apples reduces the browning and oxidation).
- When traveling, keep your juices in the dark, cold place; it’s best to use a cooler bag with ice packs to avoid nutrient loss.
Juices can be stored in the fridge for 24-48hrs and up to 72hrs at the absolute most.
When you need to keep juices for longer than that, we recommend freezing them. It’s best not to fill them to the top while freezing to allow for expansion, and at least 12 inches should be left at the top. Thawing them in the refrigerator and drinking them right away is recommended.
Oxidation, which is merely a response to nutritional molecules being exposed to oxygen, is the process that causes apples to become brown so quickly. Juice is even more sensitive to oxidation because when fruits and vegetables are juiced, the cell walls of the products are broken down, exposing the nutrients to air, heat, and light, all of which contribute to nutrient deterioration over time. The longer juice sits, the more oxidized and degraded the juice nutrients are.
After 72 hours in the fridge:
- The nutritional loss from your juice will be significant.
- Because of the increased nutritional loss and oxidation, the juice will seem dull and darker in color.
- The flavor will change as well, and it may be rather unpleasant.
- If your juice is kept in the fridge for too long, it may develop harmful bacteria and cause stomach trouble.
Is Juicing the Same as Smoothies?
Smoothies are produced by combining the ingredients in a blender. This entails blending whole pieces of fruit and vegetables to ensure that no fiber is lost. In contrast, juices are pressed, which means the pulp of the fruits and vegetables is separated from the juice. The distinction between the two lies in the preparation. While a juicer is used to make juice, blenders are used to make smoothies. This one entails collecting water and nutrients from fruits and vegetables. A juicer is used to extract the indigestible fiber from the juices in this situation.
Relationship between juices/ smoothies and Quick weight loss
Some people use smoothies and drinks to help them lose weight quickly and successfully. While it is true that this can be accomplished in a short time, few people understand how it works. Many individuals are following the juice cleanse fad these days. It entails drinking fresh smoothies and juices made from vegetables and fruits and consuming fewer natural foods for a set amount of time. The goal is to cleanse the digestive system, vital for accelerating weight loss. However, by choosing the appropriate components, you can keep the calories in your smoothies and juices under control. Always carefully combine fruits and vegetables; otherwise, smoothies and juices may include more calories than you desire.
You’ll need a good plan and a lot of effort to lose weight quickly using smoothies or juices. Your weight loss success is entirely dependent on your efforts and plan. While smoothies are high in fiber and pulp, which keep you full throughout the day, adding other macronutrients like carbohydrates, lipids, and proteins may easily substitute a meal. However, this should be done with caution to avoid starving your body. Juices are also essential if you want to reduce weight and can help you get results faster than you think. However, you should exercise caution and incorporate this into your daily diet.
What About the Sugar in the Juice?
Sugar content is expected to be high in juices made primarily or entirely from fruit. Juicing releases the sugars in fruit, making them ‘free’ sugars (the type we’re told to avoid), and removes the fiber, allowing sugar to be absorbed more quickly into the bloodstream than if you ate the whole fruit. A quick rise in blood sugar levels and a lack of fiber may cause hunger and cravings on a juice-only diet. Some scientists are concerned that ingesting fructose in liquid form may hurt the liver and deceive our brains into thinking we are still hungry, leading to increased appetite and cravings. The British Dental Association has verified a relationship between juice intake and tooth decay.
Who Should Avoid Juice Diets?
If you have a medical condition or are taking medication, talk to your doctor before making significant changes to your dietary habits. Juice diets contain a lot of natural sugars, which can cause blood sugar levels to fluctuate. Therefore anyone with diabetes or blood sugar concerns should avoid them.
It is advisable to avoid juice diets if you:
- are pregnant or breastfeeding
- are elderly or under 18
- are recovering from surgery
- have kidney or liver conditions
- have epilepsy
- have anemia or low blood pressure
- have a history of eating disorders
Benefits of Adding Juice to the Diet
1. Lowering the Risk of Disease
Vitamins, minerals, phytonutrients, and antioxidants abound in juice, making it an excellent source of anti-inflammatory elements. According to the American Heart Association, the ideal ‘five-a-day’ combination for a longer life is two fruit and three vegetable meals.
However, according to the CDC, barely one out of every ten Americans meets the federal standards for fruit and vegetable consumption. Some people who aren’t accustomed to eating fruits and vegetables may find it challenging to meet the recommended amount, yet eating more fruits and vegetables is linked to a lower risk of disease and mortality. Polyphenol-rich foods may also protect against diseases like cancer, atherosclerosis, and type 2 diabetes.
As a result, the juice is an excellent way to get more nutrients from fruits and vegetables. However, it’s crucial to emphasize that people should continue to aim for the recommended servings of whole fruits and vegetables each day, as this helps supply fiber.
2. It’s Easy on your Gut
Because your gut does not have to work as hard to break down juice without fiber, it is easily digested and absorbable. Phytochemicals and antioxidants may be more bioavailable as a result. Furthermore, polyphenols included in fruit and vegetable juices may have a prebiotic impact on the gut. Prebiotics help to create an environment in which healthy bacteria can thrive.
3. Improved Energy and Hydration
Because the sugar in juice is rapidly absorbed and used by the body, it can be a quick energy source. Consuming fluids containing electrolytes and carbohydrates, such as juice, can also be a fantastic strategy to stay hydrated for individuals exercising for lengthy periods or at an athletic level. Those who dislike drinking water may find that adding a tiny amount of juice makes staying hydrated more appealing.
Detoxification can also be aided by juice. Phytochemicals obtained from various plants can help the body’s natural ability to detox and resist oxidative stress and inflammation by supporting the synthesis of enzymes.
Is Juice Good for your Skin?
Raw fruits and vegetables are high in skin-beneficial elements such as collagen-boosting vitamin C and skin-friendly beta-carotene (vitamin A). However, several of these essential elements, such as vitamins A, E, and K, require fat for absorption; hence, the lack of fat in a juice diet may affect their bioavailability. You should also incorporate protein and omega fats sources in your diet for healthy, youthful skin, as these are frequently lacking in a juice-only diet.
Other dietary adjustments linked to a juice diet, such as avoiding refined sugars, processed foods, and alcohol, may benefit skin health.
Juice is a beverage created by pressing or extracting the natural liquid found in fruits and vegetables. Liquids flavored with concentrate or other natural food sources, such as meat or seafood, such as clam juice, are examples. Juice is widely consumed as a beverage or flavoring or component in foods and other beverages, such as smoothies. Juice became a popular beverage after pasteurization technology made it possible to preserve it without fermentation (which is used in wine production). New Zealand (almost a cup, or 8 ounces) and Colombia are the top fruit juice consumers (more than three-quarters of a cup each day). Fruit juice consumption rises in tandem with national GDP.