Does juice extraction have health benefits?

From the Guidelines

Juicing can be a healthy addition to a balanced diet, but it should not replace whole fruits and vegetables, as emphasized by the most recent guidelines from 2020 1. When considering juicing as part of a healthy diet, it's essential to focus on vegetable-based juices with limited fruit to control sugar content. This approach can help supplement nutrient intake without leading to excessive calorie consumption or blood sugar spikes. Key points to consider when juicing include:

• Drinking fresh juice immediately after preparation to maximize nutrient intake, as nutrients degrade over time.
• Choosing 100% juice without added sugars or preservatives.
• Limiting juice consumption to recommended amounts to avoid excessive calorie intake.
• Prioritizing whole fruits and vegetables in the diet for their higher fiber content and greater satiety benefits. The American Cancer Society and other health organizations recommend a diet rich in whole fruits, vegetables, and whole grains, with limited intake of processed and red meats, sugar-sweetened beverages, and refined carbohydrates 1. While juicing can provide essential vitamins, minerals, and antioxidants, it is crucial to view it as a supplement rather than a replacement for a balanced diet that includes a variety of whole foods. Given the most recent evidence, the best approach to juicing is to consume it in moderation, as part of a balanced diet that prioritizes whole, unprocessed foods 1.

From the Research

Health Benefits of Juicing

• The relationship between juicing and health benefits is complex, with some studies suggesting that consuming fruit juice may increase the risk of type 2 diabetes 2, 3, 4.
• A systematic review and meta-analysis found that each additional serving of fruit juice was associated with a higher risk of type 2 diabetes (RR: 1.05; 95% CI: >1.00-1.11) 2.
• Another study found that habitual consumption of sugar-sweetened beverages, including fruit juice, was associated with a greater incidence of type 2 diabetes, independently of adiposity 3.
• However, a study that distinguished between sugar-sweetened fruit juice and 100% fruit juice found that only sugar-sweetened fruit juice was significantly associated with an increased risk of type 2 diabetes (RR = 1.28,95%CI = 1.04-1.59) 4.

Comparison to Whole Fruit

• Eating whole fruit, rather than drinking fruit juice, may reduce the risk of type 2 diabetes mellitus due to factors such as dietary fiber, phytochemicals, and chewing 5.
• A study suggested that the benefits of fruit intake in reducing the risk of type 2 diabetes may be lost when fruit is consumed as juice rather than whole fruit 5.

Gut Microbiome and Digestive Health

• The gut microbiome plays a crucial role in maintaining digestive health, and an imbalance of the gut microbiome may contribute to the development of diabetes 6.
• Functional foods, including those that promote a healthy gut microbiome, may be a useful tool in preventing and managing diabetes 6.