Are Juices Worth The Money?

The promise of a slim physique and toxin-free body may convince consumers to spend a pretty penny on pressed juices. Are juice cleanses and detoxes worth the money? There is no question the juicing industry has exploded recently and does not appear to be slowing down anytime soon. The cold pressed juice market is expected to grow globally to $845 million and domestically to $311 million in 2024. But do juice cleanses really provide the health benefits they claim to?

A juice cleanse regimen typically permits only juiced fruits and vegetables for a period ranging from a few days to a few weeks. Due to these restrictions, those who follow this regimen do not eat solid foods from other food groups. Juice cleanses provide very little fat and protein, which are two macronutrients needed for body function. Additionally, the process of making juice leaves fiber behind, a nutrient responsible for helping us properly digest food and feel full.

So, what does a juice cleanse provide? Over the course of a day, juices may provide a mere 1,000-1,200 calories since fruits and vegetables are not calorie dense. Restricting your caloric intake to this extent does not meet the average person’s needs of 2,000 calories. It is likely a juice cleanse could lead to temporary weight loss because it provides minimal calories, but it is not a suitable diet for weight loss. Lost weight will most likely be regained once a person returns to their usual diet pattern. In addition, a juice cleanse will not meet a person’s needs for fat and protein.

Bottom Line: Thanks to our kidneys and liver, our bodies naturally process and eliminate toxins on their own. A temporary juice cleanse will not magically “detoxify” or “cleanse the body of toxins.” The best type of diet for sustainable weight loss is a diet rich in whole fruits and vegetables, lean proteins and whole grains. Fuel your body with these nutrient-packed foods and skip the juice cleanse. Save money and opt for a more nourishing diet instead.

Written by: Melissa Kowalski, Wellness Workdays Dietetic Intern

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Get Your Fill of Fiber to Prevent Colon Cancer

Colon cancer is one of the most commonly occurring cancers in the world and kills eleven percent of cancer patients each year. Previous studies have found diet to be a key player in the prevention of colon cancer. Specifically, dietary fiber has been thought to decrease the risk of colon cancer. A recent case-control study examined the effect of dietary fiber intake on the risk of colon cancer and analyzed the relationship between fiber from different foods (vegetables, fruits, grains and soy) and colon cancer.

Fiber is an indigestible carbohydrate found in fruits, vegetables, nuts, seeds and whole grains. Fiber has been linked to many health benefits including include weight loss and weight management, increased satiety, and prevention of constipation.

A team of researchers aimed to further confirm the health benefits of dietary fiber in colon cancer prevention, as well as compare the effect of different high-fiber foods. Participants of the study were split into two groups following a health screening: newly diagnosed colon cancer patients and cancer-free individuals. Data was collected through face-to-face interviews. Participants completed a two-part questionnaire that examined health-related factors and food frequency. Participants were asked to recall the consumption frequency and amount consumed of various foods. Results showed that consumption of vegetables and total fiber intake was significantly higher in those without cancer compared to those with cancer. Intakes of grain products, meat, seafood and fruit did not significantly differ between those without colon cancer and those with colon cancer.

Bottom Line: Get your fill of fiber and vegetables. Women should aim for 25 grams of fiber per day, while men need slightly more at 38 grams. Vegetables are not only packed with fiber but also with disease-fighting phytochemicals. Most Americans only consume about 1.5 cups of vegetables per day. Strive for five servings of vegetables every day. Not sure how much fiber you are getting? Track your food for at least one week. Food tracking apps, such as MyFitinessPal, can help you calculate how much fiber is in your diet. A registered dietitian can also help you determine the amount of fiber in your diet and can provide suggestions on what swaps to make to increase your fiber intake.

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