–Shreya Goel (Dietitian Shreya – Director, Dietitian Shreya’s Family Diet Clinic, Dietitian Shreya’s Group), Expertise in Diabetes Management, Weight Management and Hormonal Imbalance
It is rightly said that health is wealth. If we are suffering from a disease and are not healthy then no riches in the world can give us our health back. Hence, it is very important to maintain a healthy life that primarily depends on a well-balanced nutritious diet.
Intake of juices is an important part of a healthy diet. They protect us against cancer and various heart-related diseases. Juices provide vitamins, minerals, and sufficient anti-oxidants. People have turned to fruit and vegetable juices to detoxify their bodies and lose weight.
Many people prefer fruit juice over vegetable juice because it tastes better and is readily available for consumption. But we will tell you why you should ditch fruit juice and turn to vegetable juice.
Vegetable juice has an added advantage over fruit juice as its sugar content is much lower than fruit juice. Processed fruit juice has high sugar content and intake of processed sugar is one of the reasons behind obesity among people. Fruits in any form whether it is juiced or dried tend to contain higher sugar as it gets concentrated. If you think that your fresh fruit juice doesn’t have sugar then you are wrong. People forget that different fruits have different sugar content. Vegetable juice, on the other hand, contains less or zero sugar. It does not add to the existing sugar content of the body, unlike fruit juice. Fruit juice can cause more harm than good to your body in the long run.
Another reason to choose vegetable juices over fruit juices is the latter’s effect on dental health. High consumption of fruit juices can cause major damage to the tooth enamel and reduce its hardness. The high sugar content and acidic nature of fruit juices can accelerate tooth decay. Vegetable juice does not have much of an effect on dental health.
Fruits contain more citric acid in comparison to vegetables and hence are more prone to increasing acidity in the body. When you choose vegetable juices over fruit juices, they help to maintain the delicate pH balance of the body and also stabilize your bodily fluids, contributing to overall good health.
Fiber is important for human beings as it maintains our digestive health and we need it to perform normal bowel functions. When fruits and vegetables are consumed in the form of juices we naturally get fewer fibers. What’s worse is that fruits contain much lesser fiber and pulp than vegetables do. Some people dislike eating certain vegetables and therefore, they can be blended to make wholesome juice. Therefore, vegetable juices should be opted over fruits ones to ensure that the diet which you take provides you with some of the fiber you need to keep your digestive system healthy.
Carrot, tomato, spinach, and beetroot are all great options for a healthy vegetable juice. Another option is celery, ginger, cucumber, lemon, parsley, and lettuce juiced together. They will provide an entire day’s worth of vitamins, minerals, and fiber.
It is advised that fruit juice should be avoided for breakfast as it only contains carbs, fiber, and lots of concentrated sugar with little protein. It does not give the feeling of fullness and you may feel hunger even before your lunchtime.
When it comes to cost comparison, fruits are more expensive than vegetables. If one chooses organic foods then the difference becomes more pronounced. Larger quantities of fruits are required to produce a single serving of juice as compared to the quantity you would need if you were consuming them raw. Vegetables, on the other hand, are less expensive. Moreover, it requires fewer vegetables to produce a single serving of juice. This makes vegetables a more cost-effective option in the long run.
Other Benefits of Vegetable Juice
Vegetables are packed with all the nutrients that are vital for maintaining a healthy body. Depending on your choice of vegetable they can provide iron, calcium, vitamin A, vitamin C, magnesium, antioxidants, potassium, folate, and amino acids. Taking out the juice helps you absorb all the nutrients from the vegetables.
- Vegetable juice can prevent hair loss and detoxify the body.
- They also contain photochemical and vitamins that protect us against chronic diseases.
- Vitamin C present in vegetable juice boosts the immune system and increases our metabolism rate which in turn helps to maintain the ideal BMI (Body Mass Index).
- Drinking green juices early in the morning can help you lose weight faster.
After the comparison between vegetable and fruit juices it can be concluded that you can opt for drinking vegetable juice and eating the fruits.