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EDIBLE HEALTH: DRINK TO YOUR HEALTH
By Lauren Johnson
Juicing makes it easy to get your daily dose of nutrition
Photograph: ©aprilphoto, shutterstock.com
Lately, it seems as though juice bars are popping up everywhere, serving up tasty elixirs promoting health and
vitality. While juicing does provide a hearty dose of nutrients, before you sip, there are a few things you should
chew on first.
Just as smoothies made a splash, juicing provides another way to get your recommended daily allowance of
fruits and vegetables all in one shot. The difference is that with juicing, nearly all the pulp is removed and
what remains is liquid, which is easily consumed and assimilated into the body.
“With juicing, you get a super-concentrated dose of nutrients that are easy to absorb and won’t fill you up,” says
Stephanie Long, a nutritionist at Inspira Health Network in Woodbury. “This can be great for people who aren’t
getting enough fruits and vegetables or have a hard time digesting fibrous raw plants.”
Additionally, juicing is a good way to get a high concentration of antioxidants called phytochemicals.
“Phytochemicals are antioxidants that are found in higher concentrations in the skins of colorful fruits and
vegetables,“ Long says. “If you tend to peel your fruits or vegetables, juicing is a good way to still get these
powerful nutrients.”
Note, however, that a large amount of fiber is removed in the process of juicing, and fiber is important for
keeping the digestive system functioning properly. On average, adults should consume 25 grams of fiber daily,
but the typical American only takes in 10 to 12 grams. If you’re juicing, you’ll need to consume your fiber
elsewhere.
“Fiber slows down the process of digestion, which keeps you fuller longer. It also acts as a scrub brush to keep
the colon healthy and prevent things like colon disease and diverticulitis,” says Long. Additionally, fiber helps
regulate blood sugar, which is important to remember since many juices go heavy on the fruit. “If you juice a
mango, a cup of pineapple and two oranges, that’s about 78 grams of sugar, which equates to nearly 18
teaspoons.”
In trying anything new, especially when it comes to diet, a little research can go a long way. “Ratios of fruit to
vegetable juice aren’t often indicated at your average juice bar,” says Reggie Flimlin of Juice Basin, a juice bar
with locations in Montclair and Asbury Park.
“People gravitate toward sweet. A healthy-sounding combination like apple–beet juice may be 90% apples and
10% beets. It’s important to be sure you’re getting a good balance.”
Flimlin’s juice bar specializes in cold-pressed juice, which involves cutting fruit and vegetables into small
pieces before wrapping them in cheesecloth to be pressed. One of the advantages of using this method is that
the juice can be stored, unlike juice made the conventional way.
“Oxygen is a catalyst for breaking down vital nutrients,” Flimlin explains. “Pressed juice is not as oxygenated as
juice from a centrifugal juicer and can keep up to four days in the refrigerator. Juices made with centrifugal
juicers need to be consumed immediately since they are much more oxygenated—the finished product is often
frothy on top.”
Some frequent juicers say they’ve seen significant health benefits from juicing, perhaps linked to the fact that
juicing makes it easier for your body to absorb more nutrients from fruits and vegetables. “The first reaction I
hear from people is that their vision seems clearer,” Flimlin says. “They feel more energetic, have less cravings
for sugar and caffeine, and many have cited clearer skin.”
One of the most enjoyable aspects of juicing is how creative you can be. Any fruit, root, herb or vegetable
becomes fair game in crafting a unique beverage of your own creation. Best of all, an abundance of these
ingredients can be found right here in the Garden State. Now that’s refreshing.
JUICING VS. SMOOTHIES
Both juicing and smoothies offer a convenient way to get your daily dose of nutrients. Choosing which is best
for you comes down to preference and the goals of your diet. Here’s the breakdown. Smoothies are made using
a blender. The plant fiber remains intact, which makes smoothies more filling and is also great for digestion.
Because you’re consuming the pulp, there is less waste. You can easily make your smoothie into a complete
meal by adding healthy protein like avocados, seeds or even nuts, depending on the power of your blender.
Juice is made using a juicer that extracts the liquid components of fruits and vegetables. There are two basic
kinds: centrifugal juicers, which use fast-spinning blades to separate the pulp from the juice, which is then
strained against a mesh filter; and masticating juicers, which crush and press liquids out of your produce. Think
of juicing as more of a liquid super-vitamin. Since nutrients are absorbed quickly into the body because of the
lack of pulp, you get a boost of energy from the nutrients of many fruits and vegetables without feeling full—
perfect as a coffee alternative or to jump-start a workout.
POPULAR JUICING COMBOS
Courtesy of Juice Basin
Add ingredients in the order listed, and according to taste.
Carrot, celery and spinach, cucumber, red apple: This is a good beginner juice—sweeter, but you’re still getting
your greens.
Celery, cucumber, kale, spinach, lemon, parsley: This is a lighter- tasting green juice with a little kick.
Celery, red apple, spinach, parsley, lemon, ginger: This is a balanced but spicy juice.
Beet, orange, carrot: A colorful drink with plenty of vitamins. Juice equal parts beet and carrot, squeeze the
orange separately by hand to remove the seeds, then mix juices together.
BUY A JUICER
Omega Low Speed Juicing System
Low-speed masticating juicer helps keep oxygen levels low, preserving nutrients and allowing for juice storage.
Quiet motor, easy clean-up. $459.95, omegajuicers.com
Champion Juicer
Heavy-duty base, -horsepower motor, easy to clean, and comes with attachments to make fruit sauces and nut
butters. $295, championjuicer.com
Breville Juice Fountain Plus
Two speeds for hard and soft ingredients, easy to clean, and dishwasher safe. Large chute reduces the need to
cut fruit into small pieces. $149, brevilleusa.com
Cuisinart CJE 1000
Three-inch feeding tube, 1,000-watt motor, anti-drip spout, five speed options. $149, cuisinart.com
Hamilton Beach Big Mouth Juice Extractor (667608)
Economical, powerful 1.1-horsepower motor, easy to assemble, most parts are dishwasher safe. $79.99,
hamiltonbeach.com
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About Lauren Johnson
Lauren Johnson is a freelance writer residing in Lambertville. Her work has appeared in The
Berkshire Review, Common Ground Review, The Sun and New Jersey Life. When not biking or
gardening, she can be found with her backyard hens or putting an ear to her honeybee hive.
View all posts by Lauren Johnson →
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