Juice Your Way to a Healthy Weight: 7 Delicious Recipes for Your Juicer (as Part of a Balanced Diet)
What is Juicing?
Juicing is the process of taking fruits and vegetables and extracting their natural juices. Juicing requires a machine called a juicer that blends whole produce to separate out the liquids from the solids. Typically, the juice is then consumed and the remaining fiber, seeds, and other solids (pulp) are discarded or used for something else such as composting or as the base of baked goods.
Points to Consider when Juicing
While juicing can be a way to incorporate more fruits and vegetables into your diet, it's important to approach it with caution and consider the following points.
One of the main drawbacks of juicing is the loss of fiber. When fruits and vegetables are juiced, the fiber-rich pulp is typically discarded. Fiber plays a crucial role in digestion, helps regulate blood sugar levels, and promotes feelings of fullness. Without fiber, the sugars in juice are more rapidly absorbed by your body, which can lead to blood sugar spikes.
A Brief History of Juice
Juicing likely dates back to hundreds of years ago, but juice bars and home juicing exploded in popularity in the 1990s and became a hot health trend. This also led to an increased interest in juice cleanses as a solution for health conditions. A juice cleanse (sometimes called a juice fast) involves drinking only or mostly juice for a certain period of time. The benefits of these cleanses have yet to be proven by research, and may have some downsides, mentioned in the section above. Even so, juice cleanses continue to be popular for various reasons including weight loss.
The Benefits of Juicing for Weight Management
Unless you are also limiting calories, juicing will not directly lead to weight loss; however, juices can provide nutrients that are important for a balanced diet. We will discuss these nutrients in detail below.
Some people may be concerned that the sugar in juice can cause weight gain. When enjoyed in moderation, 100% juice without any added sugars may be a healthful part of your weight management plan. In contrast, the added sugars often found in processed foods and beverages can lack the beneficial nutrients and fiber that accompany natural sugars in fruits and vegetables.
A registered dietitian can help create an individualized plan that’s right for you.
The Nutritional Benefits
High in Vitamins and Minerals
Juices made from fruits or vegetables can be high in vitamins and minerals (micronutrients). A published review found that fruit juices provided micronutrients at similar levels to those of whole fruits (but with less fiber, compared to the whole fruit alternative). We will discuss the individual nutrients further in the recipes section below.
The Health Benefits
This review paper found that fruit and vegetable juices may have cardiovascular health benefits, including lowering blood pressure and improving lipid levels. Researchers looked at studies conducted on a variety of juices, including pomegranate, guava, cherry, grape, and beetroot. Mixtures of juices were found to be the most beneficial, likely due to the variety of antioxidants, vitamins, and minerals that come from different fruits and vegetables.
While juice typically contains less fiber than whole fruits, prune juice can actually be a good way to get a concentrated dose of fiber. Eight ounces of prune juice provides almost 3 grams of fiber!
Top 7 Juicing Recipes for Weight Management
These seven juicing recipes are made from nutrient-rich fruits and vegetables and have no added sugars. This makes them a great addition to a well-balanced diet. However, they are not intended as a replacement to a diverse and nutritionally complete eating plan.
1. Green Juice
Highlighted ingredients
1 handful spinach leaves
½ green apple (with core removed)
½ inch peeled piece of ginger
¼ peeled lemon
water as needed to adjust to preferred consistency
Benefits of Green Juice
Spinach gives this juice its signature green color. Often praised as a “superfood”, spinach packs a nutrient punch with over 400% of the daily value of vitamin K for ⅔ cup (100 grams). Vitamin K supports bone health and plays an important role in blood clotting.
Spinach also contains vitamin A, which can support eye health, and folate, which the body needs to make DNA and red blood cells.
Green apples provide a refreshingly tart taste for this juice recipe. They provide vitamin C which can help support a healthy immune system.
2. Carrot and Ginger Juice
Highlighted ingredients
2 medium peeled carrots
½ inch peeled piece of ginger
¼ peeled lemon
water as needed to adjust to preferred consistency
Benefits of Carrot and Ginger Juice
Juicing brings out the natural sweetness of carrots and gives this recipe a vibrant orange color. Carrots are a source of carotenoids which are turned into vitamin A by the body. Vitamin A not only supports normal vision, but it’s also important for immune and reproductive health.
Juice can be a great way to add ginger to your diet. Ginger can help reduce occasional bloating and gas. It also contains antioxidants which can help protect your cells from the damaging impacts of everyday exposures like sunlight and air pollution.
3. Apple and Kale Juice
Highlighted ingredients
1 apple (with core removed)
3 kale leaves
1 celery stalk
½ cucumber
water as needed to adjust to preferred consistency
Benefits of Apple and Kale Juice
Kale is a dark green leafy vegetable that is low in calories, but rich in nutrients. It’s part of the cruciferous vegetable family, along with broccoli, cauliflower, and Brussels sprouts. These vegetables can have a positive impact on the immune system and help support healthy blood pressure levels.
While kale has gotten a lot of good press over the years, let’s not forget about the humble cucumber. Its refreshing flavor makes this juice the perfect pick-me-up. Cucumber is also a source of vitamin K, vitamin C, and potassium.
4. Beetroot and Berry Blast
Highlighted ingredients
½ peeled beetroot
⅛ cup strawberries (green tops removed)
⅛ cup raspberries
¼ peeled lemon
water as needed to adjust to preferred consistency
Benefits of Beetroot and Berry Blast Juice
Not a fan of beets? This Beetroot and Berry Blast might just make you change your mind! Beets give the juice a deep-red color that is further enhanced by the red berries.
Beetroot juice has been widely studied for a variety of potential health benefits. Beetroot juice is a source of nitrates which may improve athletic performance and prevent muscle soreness. Additionally, beetroot juice may help support heart and metabolic health.
Berries are a nutritional powerhouse and “are among the healthiest foods you can eat”. They can support healthy blood sugar levels and help with weight management.
5. Citrus and Celery Juice
Highlighted ingredients
1 peeled orange
1 celery stalk
¼ cucumber
water as needed to adjust to preferred consistency
Benefits of Citrus and Celery Juice
You may know that oranges contain vitamin C which supports immune health, but vitamin C actually does so much more! It’s a powerful antioxidant that can protect cells from free radical damage. Free radicals are molecules formed by the body and, in excess, can threaten to throw off the body’s normal functions. Some free radicals are formed naturally within the body, but environmental factors, such as cigarette smoke, air pollution, and ultraviolet light, also increase your exposure. So, drink up for your immune system and overall health!
Celery and cucumbers give this juice added flavor to balance out the oranges. Celery juice had a moment in 2019 when it reached cult status among celebrities and health influencers alike. While it’s not a “miracle cure”, it does provide a boost of vitamin K, folate, and potassium.
6. Pineapple and Spinach Juice
Highlighted ingredients
1 cup pineapple chunks
1 cup spinach
½ apple (with core removed)
¼ peeled lemon
water as needed to adjust to preferred consistency
Benefits
Pineapple and spinach may seem like an unlikely combination, but they actually marry perfectly together to create a complex and unique flavor profile. We already touched on the benefits of spinach above, so let’s explore what pineapple brings to the table.
Pineapple is a rich source of manganese (not to be confused with magnesium!). This nutrient plays a role in the formation of bones and also can support a healthy metabolism and immune system.
7. Watermelon Mint Juice
Highlighted ingredients
1 cup seedless watermelon chunks
6-8 fresh mint leaves
½ peeled lime
water as needed to adjust to preferred consistency
Benefits of Watermelon Mint Juice
Watermelon juice can provide a sweet flavor without loading up on sugar. This Watermelon Mint Juice recipe has about 10 grams of sugar per serving compared to the almost 40 grams of sugar you’d get in a can of most sugar-sweetened sodas. Watermelon is not only refreshing, it also provides potassium, which supports nerve and muscle function.
Mint isn’t just a flavor enhancer. Mint leaves contain natural essential oils that have antioxidant properties.
Conclusion: Enjoying Juicing for a Healthier You
While juicing alone is not the secret to healthy weight loss, it can be included in a healthy weight management plan. The juice of the fruits and vegetables included in the seven recipes above provide a variety of nutrients that can support your overall health and wellbeing.
Which juice recipe are you going to try first? Tag your creations on social media using @SeasonHealth!
Juice Your Way to a Healthy Weight: 7 Delicious Recipes for Your Juicer (as Part of a Balanced Diet)
What is Juicing?
Juicing is the process of taking fruits and vegetables and extracting their natural juices. Juicing requires a machine called a juicer that blends whole produce to separate out the liquids from the solids. Typically, the juice is then consumed and the remaining fiber, seeds, and other solids (pulp) are discarded or used for something else such as composting or as the base of baked goods.
Points to Consider when Juicing
While juicing can be a way to incorporate more fruits and vegetables into your diet, it's important to approach it with caution and consider the following points.
One of the main drawbacks of juicing is the loss of fiber. When fruits and vegetables are juiced, the fiber-rich pulp is typically discarded. Fiber plays a crucial role in digestion, helps regulate blood sugar levels, and promotes feelings of fullness. Without fiber, the sugars in juice are more rapidly absorbed by your body, which can lead to blood sugar spikes.
A Brief History of Juice
Juicing likely dates back to hundreds of years ago, but juice bars and home juicing exploded in popularity in the 1990s and became a hot health trend. This also led to an increased interest in juice cleanses as a solution for health conditions. A juice cleanse (sometimes called a juice fast) involves drinking only or mostly juice for a certain period of time. The benefits of these cleanses have yet to be proven by research, and may have some downsides, mentioned in the section above. Even so, juice cleanses continue to be popular for various reasons including weight loss.
The Benefits of Juicing for Weight Management
Unless you are also limiting calories, juicing will not directly lead to weight loss; however, juices can provide nutrients that are important for a balanced diet. We will discuss these nutrients in detail below.
Some people may be concerned that the sugar in juice can cause weight gain. When enjoyed in moderation, 100% juice without any added sugars may be a healthful part of your weight management plan. In contrast, the added sugars often found in processed foods and beverages can lack the beneficial nutrients and fiber that accompany natural sugars in fruits and vegetables.
A registered dietitian can help create an individualized plan that’s right for you.
The Nutritional Benefits
High in Vitamins and Minerals
Juices made from fruits or vegetables can be high in vitamins and minerals (micronutrients). A published review found that fruit juices provided micronutrients at similar levels to those of whole fruits (but with less fiber, compared to the whole fruit alternative). We will discuss the individual nutrients further in the recipes section below.
The Health Benefits
This review paper found that fruit and vegetable juices may have cardiovascular health benefits, including lowering blood pressure and improving lipid levels. Researchers looked at studies conducted on a variety of juices, including pomegranate, guava, cherry, grape, and beetroot. Mixtures of juices were found to be the most beneficial, likely due to the variety of antioxidants, vitamins, and minerals that come from different fruits and vegetables.
While juice typically contains less fiber than whole fruits, prune juice can actually be a good way to get a concentrated dose of fiber. Eight ounces of prune juice provides almost 3 grams of fiber!
Top 7 Juicing Recipes for Weight Management
These seven juicing recipes are made from nutrient-rich fruits and vegetables and have no added sugars. This makes them a great addition to a well-balanced diet. However, they are not intended as a replacement to a diverse and nutritionally complete eating plan.
1. Green Juice
Highlighted ingredients
1 handful spinach leaves
½ green apple (with core removed)
½ inch peeled piece of ginger
¼ peeled lemon
water as needed to adjust to preferred consistency
Benefits of Green Juice
Spinach gives this juice its signature green color. Often praised as a “superfood”, spinach packs a nutrient punch with over 400% of the daily value of vitamin K for ⅔ cup (100 grams). Vitamin K supports bone health and plays an important role in blood clotting.
Spinach also contains vitamin A, which can support eye health, and folate, which the body needs to make DNA and red blood cells.
Green apples provide a refreshingly tart taste for this juice recipe. They provide vitamin C which can help support a healthy immune system.
2. Carrot and Ginger Juice
Highlighted ingredients
2 medium peeled carrots
½ inch peeled piece of ginger
¼ peeled lemon
water as needed to adjust to preferred consistency
Benefits of Carrot and Ginger Juice
Juicing brings out the natural sweetness of carrots and gives this recipe a vibrant orange color. Carrots are a source of carotenoids which are turned into vitamin A by the body. Vitamin A not only supports normal vision, but it’s also important for immune and reproductive health.
Juice can be a great way to add ginger to your diet. Ginger can help reduce occasional bloating and gas. It also contains antioxidants which can help protect your cells from the damaging impacts of everyday exposures like sunlight and air pollution.
3. Apple and Kale Juice
Highlighted ingredients
1 apple (with core removed)
3 kale leaves
1 celery stalk
½ cucumber
water as needed to adjust to preferred consistency
Benefits of Apple and Kale Juice
Kale is a dark green leafy vegetable that is low in calories, but rich in nutrients. It’s part of the cruciferous vegetable family, along with broccoli, cauliflower, and Brussels sprouts. These vegetables can have a positive impact on the immune system and help support healthy blood pressure levels.
While kale has gotten a lot of good press over the years, let’s not forget about the humble cucumber. Its refreshing flavor makes this juice the perfect pick-me-up. Cucumber is also a source of vitamin K, vitamin C, and potassium.
4. Beetroot and Berry Blast
Highlighted ingredients
½ peeled beetroot
⅛ cup strawberries (green tops removed)
⅛ cup raspberries
¼ peeled lemon
water as needed to adjust to preferred consistency
Benefits of Beetroot and Berry Blast Juice
Not a fan of beets? This Beetroot and Berry Blast might just make you change your mind! Beets give the juice a deep-red color that is further enhanced by the red berries.
Beetroot juice has been widely studied for a variety of potential health benefits. Beetroot juice is a source of nitrates which may improve athletic performance and prevent muscle soreness. Additionally, beetroot juice may help support heart and metabolic health.
Berries are a nutritional powerhouse and “are among the healthiest foods you can eat”. They can support healthy blood sugar levels and help with weight management.
5. Citrus and Celery Juice
Highlighted ingredients
1 peeled orange
1 celery stalk
¼ cucumber
water as needed to adjust to preferred consistency
Benefits of Citrus and Celery Juice
You may know that oranges contain vitamin C which supports immune health, but vitamin C actually does so much more! It’s a powerful antioxidant that can protect cells from free radical damage. Free radicals are molecules formed by the body and, in excess, can threaten to throw off the body’s normal functions. Some free radicals are formed naturally within the body, but environmental factors, such as cigarette smoke, air pollution, and ultraviolet light, also increase your exposure. So, drink up for your immune system and overall health!
Celery and cucumbers give this juice added flavor to balance out the oranges. Celery juice had a moment in 2019 when it reached cult status among celebrities and health influencers alike. While it’s not a “miracle cure”, it does provide a boost of vitamin K, folate, and potassium.
6. Pineapple and Spinach Juice
Highlighted ingredients
1 cup pineapple chunks
1 cup spinach
½ apple (with core removed)
¼ peeled lemon
water as needed to adjust to preferred consistency
Benefits
Pineapple and spinach may seem like an unlikely combination, but they actually marry perfectly together to create a complex and unique flavor profile. We already touched on the benefits of spinach above, so let’s explore what pineapple brings to the table.
Pineapple is a rich source of manganese (not to be confused with magnesium!). This nutrient plays a role in the formation of bones and also can support a healthy metabolism and immune system.
7. Watermelon Mint Juice
Highlighted ingredients
1 cup seedless watermelon chunks
6-8 fresh mint leaves
½ peeled lime
water as needed to adjust to preferred consistency
Benefits of Watermelon Mint Juice
Watermelon juice can provide a sweet flavor without loading up on sugar. This Watermelon Mint Juice recipe has about 10 grams of sugar per serving compared to the almost 40 grams of sugar you’d get in a can of most sugar-sweetened sodas. Watermelon is not only refreshing, it also provides potassium, which supports nerve and muscle function.
Mint isn’t just a flavor enhancer. Mint leaves contain natural essential oils that have antioxidant properties.
Conclusion: Enjoying Juicing for a Healthier You
While juicing alone is not the secret to healthy weight loss, it can be included in a healthy weight management plan. The juice of the fruits and vegetables included in the seven recipes above provide a variety of nutrients that can support your overall health and wellbeing.
Which juice recipe are you going to try first? Tag your creations on social media using @SeasonHealth!
Juice Your Way to a Healthy Weight: 7 Delicious Recipes for Your Juicer (as Part of a Balanced Diet)
What is Juicing?
Juicing is the process of taking fruits and vegetables and extracting their natural juices. Juicing requires a machine called a juicer that blends whole produce to separate out the liquids from the solids. Typically, the juice is then consumed and the remaining fiber, seeds, and other solids (pulp) are discarded or used for something else such as composting or as the base of baked goods.
Points to Consider when Juicing
While juicing can be a way to incorporate more fruits and vegetables into your diet, it's important to approach it with caution and consider the following points.
One of the main drawbacks of juicing is the loss of fiber. When fruits and vegetables are juiced, the fiber-rich pulp is typically discarded. Fiber plays a crucial role in digestion, helps regulate blood sugar levels, and promotes feelings of fullness. Without fiber, the sugars in juice are more rapidly absorbed by your body, which can lead to blood sugar spikes.
A Brief History of Juice
Juicing likely dates back to hundreds of years ago, but juice bars and home juicing exploded in popularity in the 1990s and became a hot health trend. This also led to an increased interest in juice cleanses as a solution for health conditions. A juice cleanse (sometimes called a juice fast) involves drinking only or mostly juice for a certain period of time. The benefits of these cleanses have yet to be proven by research, and may have some downsides, mentioned in the section above. Even so, juice cleanses continue to be popular for various reasons including weight loss.
The Benefits of Juicing for Weight Management
Unless you are also limiting calories, juicing will not directly lead to weight loss; however, juices can provide nutrients that are important for a balanced diet. We will discuss these nutrients in detail below.
Some people may be concerned that the sugar in juice can cause weight gain. When enjoyed in moderation, 100% juice without any added sugars may be a healthful part of your weight management plan. In contrast, the added sugars often found in processed foods and beverages can lack the beneficial nutrients and fiber that accompany natural sugars in fruits and vegetables.
A registered dietitian can help create an individualized plan that’s right for you.
The Nutritional Benefits
High in Vitamins and Minerals
Juices made from fruits or vegetables can be high in vitamins and minerals (micronutrients). A published review found that fruit juices provided micronutrients at similar levels to those of whole fruits (but with less fiber, compared to the whole fruit alternative). We will discuss the individual nutrients further in the recipes section below.
The Health Benefits
This review paper found that fruit and vegetable juices may have cardiovascular health benefits, including lowering blood pressure and improving lipid levels. Researchers looked at studies conducted on a variety of juices, including pomegranate, guava, cherry, grape, and beetroot. Mixtures of juices were found to be the most beneficial, likely due to the variety of antioxidants, vitamins, and minerals that come from different fruits and vegetables.
While juice typically contains less fiber than whole fruits, prune juice can actually be a good way to get a concentrated dose of fiber. Eight ounces of prune juice provides almost 3 grams of fiber!
Top 7 Juicing Recipes for Weight Management
These seven juicing recipes are made from nutrient-rich fruits and vegetables and have no added sugars. This makes them a great addition to a well-balanced diet. However, they are not intended as a replacement to a diverse and nutritionally complete eating plan.
1. Green Juice
Highlighted ingredients
1 handful spinach leaves
½ green apple (with core removed)
½ inch peeled piece of ginger
¼ peeled lemon
water as needed to adjust to preferred consistency
Benefits of Green Juice
Spinach gives this juice its signature green color. Often praised as a “superfood”, spinach packs a nutrient punch with over 400% of the daily value of vitamin K for ⅔ cup (100 grams). Vitamin K supports bone health and plays an important role in blood clotting.
Spinach also contains vitamin A, which can support eye health, and folate, which the body needs to make DNA and red blood cells.
Green apples provide a refreshingly tart taste for this juice recipe. They provide vitamin C which can help support a healthy immune system.
2. Carrot and Ginger Juice
Highlighted ingredients
2 medium peeled carrots
½ inch peeled piece of ginger
¼ peeled lemon
water as needed to adjust to preferred consistency
Benefits of Carrot and Ginger Juice
Juicing brings out the natural sweetness of carrots and gives this recipe a vibrant orange color. Carrots are a source of carotenoids which are turned into vitamin A by the body. Vitamin A not only supports normal vision, but it’s also important for immune and reproductive health.
Juice can be a great way to add ginger to your diet. Ginger can help reduce occasional bloating and gas. It also contains antioxidants which can help protect your cells from the damaging impacts of everyday exposures like sunlight and air pollution.
3. Apple and Kale Juice
Highlighted ingredients
1 apple (with core removed)
3 kale leaves
1 celery stalk
½ cucumber
water as needed to adjust to preferred consistency
Benefits of Apple and Kale Juice
Kale is a dark green leafy vegetable that is low in calories, but rich in nutrients. It’s part of the cruciferous vegetable family, along with broccoli, cauliflower, and Brussels sprouts. These vegetables can have a positive impact on the immune system and help support healthy blood pressure levels.
While kale has gotten a lot of good press over the years, let’s not forget about the humble cucumber. Its refreshing flavor makes this juice the perfect pick-me-up. Cucumber is also a source of vitamin K, vitamin C, and potassium.
4. Beetroot and Berry Blast
Highlighted ingredients
½ peeled beetroot
⅛ cup strawberries (green tops removed)
⅛ cup raspberries
¼ peeled lemon
water as needed to adjust to preferred consistency
Benefits of Beetroot and Berry Blast Juice
Not a fan of beets? This Beetroot and Berry Blast might just make you change your mind! Beets give the juice a deep-red color that is further enhanced by the red berries.
Beetroot juice has been widely studied for a variety of potential health benefits. Beetroot juice is a source of nitrates which may improve athletic performance and prevent muscle soreness. Additionally, beetroot juice may help support heart and metabolic health.
Berries are a nutritional powerhouse and “are among the healthiest foods you can eat”. They can support healthy blood sugar levels and help with weight management.
5. Citrus and Celery Juice
Highlighted ingredients
1 peeled orange
1 celery stalk
¼ cucumber
water as needed to adjust to preferred consistency
Benefits of Citrus and Celery Juice
You may know that oranges contain vitamin C which supports immune health, but vitamin C actually does so much more! It’s a powerful antioxidant that can protect cells from free radical damage. Free radicals are molecules formed by the body and, in excess, can threaten to throw off the body’s normal functions. Some free radicals are formed naturally within the body, but environmental factors, such as cigarette smoke, air pollution, and ultraviolet light, also increase your exposure. So, drink up for your immune system and overall health!
Celery and cucumbers give this juice added flavor to balance out the oranges. Celery juice had a moment in 2019 when it reached cult status among celebrities and health influencers alike. While it’s not a “miracle cure”, it does provide a boost of vitamin K, folate, and potassium.
6. Pineapple and Spinach Juice
Highlighted ingredients
1 cup pineapple chunks
1 cup spinach
½ apple (with core removed)
¼ peeled lemon
water as needed to adjust to preferred consistency
Benefits
Pineapple and spinach may seem like an unlikely combination, but they actually marry perfectly together to create a complex and unique flavor profile. We already touched on the benefits of spinach above, so let’s explore what pineapple brings to the table.
Pineapple is a rich source of manganese (not to be confused with magnesium!). This nutrient plays a role in the formation of bones and also can support a healthy metabolism and immune system.
7. Watermelon Mint Juice
Highlighted ingredients
1 cup seedless watermelon chunks
6-8 fresh mint leaves
½ peeled lime
water as needed to adjust to preferred consistency
Benefits of Watermelon Mint Juice
Watermelon juice can provide a sweet flavor without loading up on sugar. This Watermelon Mint Juice recipe has about 10 grams of sugar per serving compared to the almost 40 grams of sugar you’d get in a can of most sugar-sweetened sodas. Watermelon is not only refreshing, it also provides potassium, which supports nerve and muscle function.
Mint isn’t just a flavor enhancer. Mint leaves contain natural essential oils that have antioxidant properties.
Conclusion: Enjoying Juicing for a Healthier You
While juicing alone is not the secret to healthy weight loss, it can be included in a healthy weight management plan. The juice of the fruits and vegetables included in the seven recipes above provide a variety of nutrients that can support your overall health and wellbeing.
Which juice recipe are you going to try first? Tag your creations on social media using @SeasonHealth!
Juice Your Way to a Healthy Weight: 7 Delicious Recipes for Your Juicer (as Part of a Balanced Diet)
What is Juicing?
Juicing is the process of taking fruits and vegetables and extracting their natural juices. Juicing requires a machine called a juicer that blends whole produce to separate out the liquids from the solids. Typically, the juice is then consumed and the remaining fiber, seeds, and other solids (pulp) are discarded or used for something else such as composting or as the base of baked goods.
Points to Consider when Juicing
While juicing can be a way to incorporate more fruits and vegetables into your diet, it's important to approach it with caution and consider the following points.
One of the main drawbacks of juicing is the loss of fiber. When fruits and vegetables are juiced, the fiber-rich pulp is typically discarded. Fiber plays a crucial role in digestion, helps regulate blood sugar levels, and promotes feelings of fullness. Without fiber, the sugars in juice are more rapidly absorbed by your body, which can lead to blood sugar spikes.
A Brief History of Juice
Juicing likely dates back to hundreds of years ago, but juice bars and home juicing exploded in popularity in the 1990s and became a hot health trend. This also led to an increased interest in juice cleanses as a solution for health conditions. A juice cleanse (sometimes called a juice fast) involves drinking only or mostly juice for a certain period of time. The benefits of these cleanses have yet to be proven by research, and may have some downsides, mentioned in the section above. Even so, juice cleanses continue to be popular for various reasons including weight loss.
The Benefits of Juicing for Weight Management
Unless you are also limiting calories, juicing will not directly lead to weight loss; however, juices can provide nutrients that are important for a balanced diet. We will discuss these nutrients in detail below.
Some people may be concerned that the sugar in juice can cause weight gain. When enjoyed in moderation, 100% juice without any added sugars may be a healthful part of your weight management plan. In contrast, the added sugars often found in processed foods and beverages can lack the beneficial nutrients and fiber that accompany natural sugars in fruits and vegetables.
A registered dietitian can help create an individualized plan that’s right for you.
The Nutritional Benefits
High in Vitamins and Minerals
Juices made from fruits or vegetables can be high in vitamins and minerals (micronutrients). A published review found that fruit juices provided micronutrients at similar levels to those of whole fruits (but with less fiber, compared to the whole fruit alternative). We will discuss the individual nutrients further in the recipes section below.
The Health Benefits
This review paper found that fruit and vegetable juices may have cardiovascular health benefits, including lowering blood pressure and improving lipid levels. Researchers looked at studies conducted on a variety of juices, including pomegranate, guava, cherry, grape, and beetroot. Mixtures of juices were found to be the most beneficial, likely due to the variety of antioxidants, vitamins, and minerals that come from different fruits and vegetables.
While juice typically contains less fiber than whole fruits, prune juice can actually be a good way to get a concentrated dose of fiber. Eight ounces of prune juice provides almost 3 grams of fiber!
Top 7 Juicing Recipes for Weight Management
These seven juicing recipes are made from nutrient-rich fruits and vegetables and have no added sugars. This makes them a great addition to a well-balanced diet. However, they are not intended as a replacement to a diverse and nutritionally complete eating plan.
1. Green Juice
Highlighted ingredients
1 handful spinach leaves
½ green apple (with core removed)
½ inch peeled piece of ginger
¼ peeled lemon
water as needed to adjust to preferred consistency
Benefits of Green Juice
Spinach gives this juice its signature green color. Often praised as a “superfood”, spinach packs a nutrient punch with over 400% of the daily value of vitamin K for ⅔ cup (100 grams). Vitamin K supports bone health and plays an important role in blood clotting.
Spinach also contains vitamin A, which can support eye health, and folate, which the body needs to make DNA and red blood cells.
Green apples provide a refreshingly tart taste for this juice recipe. They provide vitamin C which can help support a healthy immune system.
2. Carrot and Ginger Juice
Highlighted ingredients
2 medium peeled carrots
½ inch peeled piece of ginger
¼ peeled lemon
water as needed to adjust to preferred consistency
Benefits of Carrot and Ginger Juice
Juicing brings out the natural sweetness of carrots and gives this recipe a vibrant orange color. Carrots are a source of carotenoids which are turned into vitamin A by the body. Vitamin A not only supports normal vision, but it’s also important for immune and reproductive health.
Juice can be a great way to add ginger to your diet. Ginger can help reduce occasional bloating and gas. It also contains antioxidants which can help protect your cells from the damaging impacts of everyday exposures like sunlight and air pollution.
3. Apple and Kale Juice
Highlighted ingredients
1 apple (with core removed)
3 kale leaves
1 celery stalk
½ cucumber
water as needed to adjust to preferred consistency
Benefits of Apple and Kale Juice
Kale is a dark green leafy vegetable that is low in calories, but rich in nutrients. It’s part of the cruciferous vegetable family, along with broccoli, cauliflower, and Brussels sprouts. These vegetables can have a positive impact on the immune system and help support healthy blood pressure levels.
While kale has gotten a lot of good press over the years, let’s not forget about the humble cucumber. Its refreshing flavor makes this juice the perfect pick-me-up. Cucumber is also a source of vitamin K, vitamin C, and potassium.
4. Beetroot and Berry Blast
Highlighted ingredients
½ peeled beetroot
⅛ cup strawberries (green tops removed)
⅛ cup raspberries
¼ peeled lemon
water as needed to adjust to preferred consistency
Benefits of Beetroot and Berry Blast Juice
Not a fan of beets? This Beetroot and Berry Blast might just make you change your mind! Beets give the juice a deep-red color that is further enhanced by the red berries.
Beetroot juice has been widely studied for a variety of potential health benefits. Beetroot juice is a source of nitrates which may improve athletic performance and prevent muscle soreness. Additionally, beetroot juice may help support heart and metabolic health.
Berries are a nutritional powerhouse and “are among the healthiest foods you can eat”. They can support healthy blood sugar levels and help with weight management.
5. Citrus and Celery Juice
Highlighted ingredients
1 peeled orange
1 celery stalk
¼ cucumber
water as needed to adjust to preferred consistency
Benefits of Citrus and Celery Juice
You may know that oranges contain vitamin C which supports immune health, but vitamin C actually does so much more! It’s a powerful antioxidant that can protect cells from free radical damage. Free radicals are molecules formed by the body and, in excess, can threaten to throw off the body’s normal functions. Some free radicals are formed naturally within the body, but environmental factors, such as cigarette smoke, air pollution, and ultraviolet light, also increase your exposure. So, drink up for your immune system and overall health!
Celery and cucumbers give this juice added flavor to balance out the oranges. Celery juice had a moment in 2019 when it reached cult status among celebrities and health influencers alike. While it’s not a “miracle cure”, it does provide a boost of vitamin K, folate, and potassium.
6. Pineapple and Spinach Juice
Highlighted ingredients
1 cup pineapple chunks
1 cup spinach
½ apple (with core removed)
¼ peeled lemon
water as needed to adjust to preferred consistency
Benefits
Pineapple and spinach may seem like an unlikely combination, but they actually marry perfectly together to create a complex and unique flavor profile. We already touched on the benefits of spinach above, so let’s explore what pineapple brings to the table.
Pineapple is a rich source of manganese (not to be confused with magnesium!). This nutrient plays a role in the formation of bones and also can support a healthy metabolism and immune system.
7. Watermelon Mint Juice
Highlighted ingredients
1 cup seedless watermelon chunks
6-8 fresh mint leaves
½ peeled lime
water as needed to adjust to preferred consistency
Benefits of Watermelon Mint Juice
Watermelon juice can provide a sweet flavor without loading up on sugar. This Watermelon Mint Juice recipe has about 10 grams of sugar per serving compared to the almost 40 grams of sugar you’d get in a can of most sugar-sweetened sodas. Watermelon is not only refreshing, it also provides potassium, which supports nerve and muscle function.
Mint isn’t just a flavor enhancer. Mint leaves contain natural essential oils that have antioxidant properties.
Conclusion: Enjoying Juicing for a Healthier You
While juicing alone is not the secret to healthy weight loss, it can be included in a healthy weight management plan. The juice of the fruits and vegetables included in the seven recipes above provide a variety of nutrients that can support your overall health and wellbeing.
Which juice recipe are you going to try first? Tag your creations on social media using @SeasonHealth!
Juice Your Way to a Healthy Weight: 7 Delicious Recipes for Your Juicer (as Part of a Balanced Diet)
What is Juicing?
Juicing is the process of taking fruits and vegetables and extracting their natural juices. Juicing requires a machine called a juicer that blends whole produce to separate out the liquids from the solids. Typically, the juice is then consumed and the remaining fiber, seeds, and other solids (pulp) are discarded or used for something else such as composting or as the base of baked goods.
Points to Consider when Juicing
While juicing can be a way to incorporate more fruits and vegetables into your diet, it's important to approach it with caution and consider the following points.
One of the main drawbacks of juicing is the loss of fiber. When fruits and vegetables are juiced, the fiber-rich pulp is typically discarded. Fiber plays a crucial role in digestion, helps regulate blood sugar levels, and promotes feelings of fullness. Without fiber, the sugars in juice are more rapidly absorbed by your body, which can lead to blood sugar spikes.
A Brief History of Juice
Juicing likely dates back to hundreds of years ago, but juice bars and home juicing exploded in popularity in the 1990s and became a hot health trend. This also led to an increased interest in juice cleanses as a solution for health conditions. A juice cleanse (sometimes called a juice fast) involves drinking only or mostly juice for a certain period of time. The benefits of these cleanses have yet to be proven by research, and may have some downsides, mentioned in the section above. Even so, juice cleanses continue to be popular for various reasons including weight loss.
The Benefits of Juicing for Weight Management
Unless you are also limiting calories, juicing will not directly lead to weight loss; however, juices can provide nutrients that are important for a balanced diet. We will discuss these nutrients in detail below.
Some people may be concerned that the sugar in juice can cause weight gain. When enjoyed in moderation, 100% juice without any added sugars may be a healthful part of your weight management plan. In contrast, the added sugars often found in processed foods and beverages can lack the beneficial nutrients and fiber that accompany natural sugars in fruits and vegetables.
A registered dietitian can help create an individualized plan that’s right for you.
The Nutritional Benefits
High in Vitamins and Minerals
Juices made from fruits or vegetables can be high in vitamins and minerals (micronutrients). A published review found that fruit juices provided micronutrients at similar levels to those of whole fruits (but with less fiber, compared to the whole fruit alternative). We will discuss the individual nutrients further in the recipes section below.
The Health Benefits
This review paper found that fruit and vegetable juices may have cardiovascular health benefits, including lowering blood pressure and improving lipid levels. Researchers looked at studies conducted on a variety of juices, including pomegranate, guava, cherry, grape, and beetroot. Mixtures of juices were found to be the most beneficial, likely due to the variety of antioxidants, vitamins, and minerals that come from different fruits and vegetables.
While juice typically contains less fiber than whole fruits, prune juice can actually be a good way to get a concentrated dose of fiber. Eight ounces of prune juice provides almost 3 grams of fiber!
Top 7 Juicing Recipes for Weight Management
These seven juicing recipes are made from nutrient-rich fruits and vegetables and have no added sugars. This makes them a great addition to a well-balanced diet. However, they are not intended as a replacement to a diverse and nutritionally complete eating plan.
1. Green Juice
Highlighted ingredients
1 handful spinach leaves
½ green apple (with core removed)
½ inch peeled piece of ginger
¼ peeled lemon
water as needed to adjust to preferred consistency
Benefits of Green Juice
Spinach gives this juice its signature green color. Often praised as a “superfood”, spinach packs a nutrient punch with over 400% of the daily value of vitamin K for ⅔ cup (100 grams). Vitamin K supports bone health and plays an important role in blood clotting.
Spinach also contains vitamin A, which can support eye health, and folate, which the body needs to make DNA and red blood cells.
Green apples provide a refreshingly tart taste for this juice recipe. They provide vitamin C which can help support a healthy immune system.
2. Carrot and Ginger Juice
Highlighted ingredients
2 medium peeled carrots
½ inch peeled piece of ginger
¼ peeled lemon
water as needed to adjust to preferred consistency
Benefits of Carrot and Ginger Juice
Juicing brings out the natural sweetness of carrots and gives this recipe a vibrant orange color. Carrots are a source of carotenoids which are turned into vitamin A by the body. Vitamin A not only supports normal vision, but it’s also important for immune and reproductive health.
Juice can be a great way to add ginger to your diet. Ginger can help reduce occasional bloating and gas. It also contains antioxidants which can help protect your cells from the damaging impacts of everyday exposures like sunlight and air pollution.
3. Apple and Kale Juice
Highlighted ingredients
1 apple (with core removed)
3 kale leaves
1 celery stalk
½ cucumber
water as needed to adjust to preferred consistency
Benefits of Apple and Kale Juice
Kale is a dark green leafy vegetable that is low in calories, but rich in nutrients. It’s part of the cruciferous vegetable family, along with broccoli, cauliflower, and Brussels sprouts. These vegetables can have a positive impact on the immune system and help support healthy blood pressure levels.
While kale has gotten a lot of good press over the years, let’s not forget about the humble cucumber. Its refreshing flavor makes this juice the perfect pick-me-up. Cucumber is also a source of vitamin K, vitamin C, and potassium.
4. Beetroot and Berry Blast
Highlighted ingredients
½ peeled beetroot
⅛ cup strawberries (green tops removed)
⅛ cup raspberries
¼ peeled lemon
water as needed to adjust to preferred consistency
Benefits of Beetroot and Berry Blast Juice
Not a fan of beets? This Beetroot and Berry Blast might just make you change your mind! Beets give the juice a deep-red color that is further enhanced by the red berries.
Beetroot juice has been widely studied for a variety of potential health benefits. Beetroot juice is a source of nitrates which may improve athletic performance and prevent muscle soreness. Additionally, beetroot juice may help support heart and metabolic health.
Berries are a nutritional powerhouse and “are among the healthiest foods you can eat”. They can support healthy blood sugar levels and help with weight management.
5. Citrus and Celery Juice
Highlighted ingredients
1 peeled orange
1 celery stalk
¼ cucumber
water as needed to adjust to preferred consistency
Benefits of Citrus and Celery Juice
You may know that oranges contain vitamin C which supports immune health, but vitamin C actually does so much more! It’s a powerful antioxidant that can protect cells from free radical damage. Free radicals are molecules formed by the body and, in excess, can threaten to throw off the body’s normal functions. Some free radicals are formed naturally within the body, but environmental factors, such as cigarette smoke, air pollution, and ultraviolet light, also increase your exposure. So, drink up for your immune system and overall health!
Celery and cucumbers give this juice added flavor to balance out the oranges. Celery juice had a moment in 2019 when it reached cult status among celebrities and health influencers alike. While it’s not a “miracle cure”, it does provide a boost of vitamin K, folate, and potassium.
6. Pineapple and Spinach Juice
Highlighted ingredients
1 cup pineapple chunks
1 cup spinach
½ apple (with core removed)
¼ peeled lemon
water as needed to adjust to preferred consistency
Benefits
Pineapple and spinach may seem like an unlikely combination, but they actually marry perfectly together to create a complex and unique flavor profile. We already touched on the benefits of spinach above, so let’s explore what pineapple brings to the table.
Pineapple is a rich source of manganese (not to be confused with magnesium!). This nutrient plays a role in the formation of bones and also can support a healthy metabolism and immune system.
7. Watermelon Mint Juice
Highlighted ingredients
1 cup seedless watermelon chunks
6-8 fresh mint leaves
½ peeled lime
water as needed to adjust to preferred consistency
Benefits of Watermelon Mint Juice
Watermelon juice can provide a sweet flavor without loading up on sugar. This Watermelon Mint Juice recipe has about 10 grams of sugar per serving compared to the almost 40 grams of sugar you’d get in a can of most sugar-sweetened sodas. Watermelon is not only refreshing, it also provides potassium, which supports nerve and muscle function.
Mint isn’t just a flavor enhancer. Mint leaves contain natural essential oils that have antioxidant properties.
Conclusion: Enjoying Juicing for a Healthier You
While juicing alone is not the secret to healthy weight loss, it can be included in a healthy weight management plan. The juice of the fruits and vegetables included in the seven recipes above provide a variety of nutrients that can support your overall health and wellbeing.
Which juice recipe are you going to try first? Tag your creations on social media using @SeasonHealth!
