Whether you’re considering turning to a juice cleanse to lose weight or because your body needs to “detoxify,” it is important to first weigh the pros and cons of this short, but restrictive diet trend.
Juice cleansing is a diet where a person almost exclusively drinks fruit and vegetable juices for as long as 10 days or as short as just a day or two,” says Amanda Beaver, wellness dietitian at Houston Methodist. “While it might sound healthy, it’s best to look at what the science says about juice cleanses before giving in to the hype.
The positive side of juice cleansing is probably pretty obvious — you’re consuming plenty of fruits and vegetables, which we know should make up half of our plate. According to Beaver, studies have shown that fruit and vegetable juices can boost levels of important vitamins and antioxidants, including folate, vitamin C, vitamin E and beta carotene. So, in theory, a juice cleanse is helpful for people who find it hard to eat enough fruits and vegetables. But, as the old saying goes: Too much of a good thing can be a bad thing.
According to Rachel Nall of Medical News Today, doctors have identified several risks of juice cleanses. Drinking large quantities of juice may be harmful to those with kidney disorders. Certain types of juice contain oxalate, an acid that can contribute to kidney stones and other kidney problems. Cleansing diets are usually low in calories. A reduced calorie intake may result in temporary weight loss, but this change is rarely long-lasting.
Furthermore, if a person consumes juices that are unpasteurized or have not had another treatment to remove bacteria, they are at greater risk of illness. This is especially true for very young and older people as well as those with weakened immune systems. If a juice cleanse includes laxatives or other methods of bowel stimulation, a person could lose too many nutrients in their stool. This can lead to dehydration and imbalanced electrolytes.
Consuming an insufficient number of calories can cause a person to experience symptoms relating to low blood sugar because the body does not have enough energy. Examples of these symptoms include fainting, weakness, dehydration, headaches, and hunger.
Juice cleanses are a controversial topic within the medical community because they do not usually offer long-term solutions for weight loss or wellness. Most experts will recommend a balanced, healthful diet instead. The evidence to support the possible benefits of juicing tends to be anecdotal. There appears to be more evidence suggesting that a juice cleanse can have a negative impact on the body, for example, by reducing kidney function. With this and despite the regimen, still nothing beats drinking of water after eating or drinking beverages to flush food particles and chemicals into the stomach and for the food waste and other by-products out from the body.
PNC-ZDS Marie Claire A. Gaas
References:
- Are Juice Cleanses Actually Good for You?
By Katie McCallum, Jan. 6, 2020: https://www.houstonmethodist.org/blog/articles/2020/jan/are-juices-cleanses-actually-good-for-you/
- What are the pros and cons of a juice cleanse?
Medically reviewed by Gerhard Whitworth, R.N., Written by Rachel Nall, MSN, CRNA on September 21, 2018: https://www.medicalnewstoday.com/articles/323136