Benefits of Slow Juice Diets

Juicing

Juicing is set to become one of 2015’s hottest trends, with juicer sales rocketing. A new survey of consumer behaviors outlines some of the top juicing tips.

Juicing fruit and vegetables to make tasty and nutritious drinks is becoming increasingly popular, according to the New York Times. A new survey by the health website Fitday outlines some of the top tips for using a juicer. These tips then lead into a discussion about whether fast or slow juicing is best (and here, in this reviewer’s opinion, slow juicing is better).

The top tips are:

  • Juicing is a great way to squeeze fruits and vegetables into your diet if you typically don’t like them.
  • When making juice, you can add fruits and vegetables that are about to spoil. That way, you don’t waste produce (the food we waste the most money on each year).
  • Fruits juices are yummy, but vegetable juices are healthier than fruit juices. We recommend juicing mostly veggies and adding a little fruit for taste.
  • When you drink your vegetable juice, the juice should be at room temperature. This means you should take your vegetables out of the fridge and place on the counter for a few hours before juicing. Ideally and if you can, leave your vegetables out overnight to ensure they are at room temperature. Cold food shuts down the digestive system and this would then defeat the purpose of juicing.
  • Freshly-prepared juice can certainly easily be incorporated into a healthy diet. However, it’s not a miracle food that’s going to make you instantly skinny. Juicers should be used to complement a healthy diet. Diet expert Cheryl Castillo, of San Antonio recommends juices using vegetables and low-sugar fruits, such as Granny Smith apples and grapefruit.
Smoothie

Vegetable juices are a healthier choice than fruity juices – add a bit of fruits for better taste.

The most common juicers fall into two main categories: fast and slow. So an important consideration with juicing is whether to go for a blade (“cheap’n’fast”) or a masticating cold press (which is slower but apparently healthier). Centrifugal, or fast, juicers liquefy fruits and vegetables, separating the juice from the pulp. These juices are the thinnest. However, if fiber and pulp is wanted want (for the healthier option), then a slow juicer is preferred for its fiber benefits, such as fullness and hunger satiety. A slow juicer is a masticating juicer that uses a single auger to compact and crush produce into smaller sections before squeezing out its juice along a static screen while the pulp is expelled through a separate outlet.

The advantages of the slow juicer are that by crushing the fruit slowly, rather than slicing it rapidly, it avoids applying the heat which kills enzymes and reduces the nutrients in the juice. Also, in terms of taste a cold press will produce a more refined, nutrient-rich juice which is ideal for detox juice cleansing. Furthermore, the yield obtained is often greater.

In addition, slow juicers handle greens well, use more of the vegetables and fruits, make less pulp, and the juice can be stored longer, up to 72 hours, which is helpful for those who want to save juice to drink later in the day.

With using slow juicers, some additional tips are:

  • Start off with low-fibre fruits and vegetables first. So carrots, melon, berries and other less stringy ingredients should go through the juicer before celery, sweet potato, and others.
  • Avoid juicing fruits with low water content. Bananas and avocados are the two main fruits that are pretty dense and very low in water content. They can clog up your machine and most of the fruit is wasted because it goes straight to the pulp. If you really want to have these fruits in your juices then blend them first and then add other juice to them.
  • Chop up your large ingredients, such as apples, so that they easily fall down the chute. This will make the process a lot easier.
  • Run your juice through the juicer a second time for a smooth, pulp-free juice. Of course, having pulp or not is a matter of personal taste, and having some pulp in your juice is actually healthy and helps boost your fibre intake.
  • Don’t worry about balling up or clumping leafy ingredients. Unlike old-fashioned juicers, which require a degree of pressure on the fruit & veggies in order to make sure they will be chopped up by the blade, a slow juicer only requires you to simply feed in your ingredients.
  • Clean your juicer in between fruits and vegetables. Simply add some water to the juicer to quickly clean it in between ingredients so the machine doesn’t clog up.

Hopefully these tips will help those how have juicers and may tempt those who do not own a juicer. If you are about to buy a juicier, then the best option is to go for a slow one: it produces a tastier and healthier drink.

About the author

Tim Sandle

Dr. Tim Sandle is a chartered biologist and holds a first class honours degree in Applied Biology; a Masters degree in education; and has a doctorate from Keele University.