In the midst of the juice promotion in recent years as a way to eat fruits and vegetables, the commercial diet that depends only on the juice, to pretend to improve health, lose weight and clean the digestive toxins system.
A study published in the magazine “Negus” at the end of January warned that “the juice is free from the most insoluble fibers, could reduce the benefits for the health of whole fruits and vegetables and also leads to negative transformations in the bacteria of the Intestine and mouth associated with inflammation and affects metabolism and immunity and mental health “and that the limitation of drinking juices to clean the body of toxins” can harm health within 3 days.
Although the era of fruits and vegetables is a common and comfortable means of obtaining nutrients, but experts say that “juice is not enough to replace a balanced diet”, especially after this new research revealed that ” The juice may not deserve age, “he said Sarah Garon, accredited nutritionist and specialist in the field of health and well-being for the” Health “website, explaining that” even before the publication From this study, many experts have warned that the reputation of juice as a juice as a means of eliminating toxins or losing weight exceeds its real health benefits.
The consequences of fiber sacrifice
According to the American network “Wyoming News”, the study, conducted by researchers from the University of North West in Illinois, included 3 groups of healthy adults, including one “juice only”, and the second has eaten “juice with whole foods”, while the third group eats “complete plant foods”.
The research team noted that the first group, which only took juice, showed the greatest increase in intestinal bacteria associated with inflammation, while the last group that has taken “whole plant food” has experienced healthier microbial changes. As for the central group which took “juice in addition to food”, it showed bacterial changes, but it was less serious than the group which only took juice.
Researchers said their results indicate that “fiber -free juice can disrupt the microbium or beneficial bacteria, which leads to long -term health consequences”.
The effect of juice on children
“Most people believe that juice is a healthy cleaning of body toxins, but eat it in large quantities with a little fiber, can cause a microbial imbalance which causes negative consequences similar to inflammation and damage caused by intestine health.
She explained that “the juice removes a lot of fibers from whole fruits and vegetables, which nourish beneficial bacteria that produce anti-inflammatory compounds”. She added that “the high sugar content in the juice feeds more bacteria that like sugar, which negatively affects microbes of the intestine and salivary”.
The research team found that the oral microbium has also shown “dramatic” changes during a juice -based diet only, represented in “low bacteria, and the increase in the bacterial group associated with inflammation”. “This clearly shows the speed of the effect of the juice and fiber diet on groups of bacteria linked to microbium and health, especially in children, which often consume juice as a substitute for fruit”, said Ring.
And she recommended those who like juice, to make sure to “keep the fibers intact or eat juices with whole foods to balance the effect on the mouth and the intestine”.
The five results of excessive juice
“Although relying on the juice seems to be useful in theory, for people who find it difficult to eat enough fruits and vegetables,” explains Amanda Bever, health nutritionist at Houston Methodist, but that shows that the era Fruits and vegetables can cause the continuation after the aftermath after the following suites:
Loss of healthy nutrients, It makes it almost completely devoid of proteins, healthy fats and certain vitamins such as vitamin B12.
FiberIt is a task of “nourishing” healthy bacteria in our intestine, helping us feel full, preventing high -speed high -speed blood sugar and preventing constipation.
According to Amy Muair, nutritionist at the University of North Carolina, “the juice can cause a loss of around 90% of the fibers and at the same time effectively increases sugar and carbohydrates”.
Undesirable side effectsLike a weak calorie content in most juices can cause fatigue, headache and a strong desire to eat and dizziness.
Muscles and bones are affected, Since the juice contains less protein, this can cause the loss of muscle and bone strength.
BurdenWhere Bever warns those who suffer from renal problems of “excessive juice” because some juices contain many oxalate salts which cause kidney stones.
Lose weight
Many juice can lead to losing short -term weight, “but that does not mean that it is a healthy way of losing weight, because it is a shortage that does not last,” explains Bever, explaining that the loss Weight that we can see does not mean that all fat has been lost, “but this is often due to the lack of food in the digestive system and the loss of muscles due to the dependence of the body to juice”.
What is strange is that muscle loss slows metabolism, which can contribute to weight gain as soon as we start eating normal foods “with the possibility of suffering from slow metabolism and force bone “.
Enjoy complete fruits and vegetables
The juice can be a good way to stay wet and get vitamins and minerals, but the nutrition specialist Lisa Frousingt confirms that her fusion is in many fiber and other nutrients throughout the day, is the best option, and the popularity of the population of the population of the popularity of Juice is due to “greatly affected, with celebrities, social media, friends and family”.
Bever also recommends “eating fruits or vegetables in full with a source of protein such as Greek yogurt or milk, instead of its time”, as the best way to obtain the potential advantages of juice, in addition to Natural fibers, and feel satisfied for a longer period after eating the meal.
And she confirms that “although the juices themselves can be healthy, they are not balanced in terms of nutrition and should not be used as an alternative to meals”, and it is best to taste full fruits and vegetables As part of your meals and snacks.