Green juice, the trendy ‘fitness beverage’, is all the rage nowadays, its popularity further enhanced by celebrities often seen sipping such drinks when they step outside. While these easy-to-prepare beverages have some health benefits, they can’t be substituted for a balanced diet, say experts.
Priyanka Rohatgi, chief clinical dietitian, Apollo Hospitals, Bangalore, says one can have green juices and smoothies on occasion, especially after a workout, as they’re good sources of dietary nitrates and nitrites. However, these drinks can’t compensate for healthy meals as they don’t contain all the essential nutrients that our body requires.
Benefits of green juice
Green juice, made from green vegetables and fruits such as spinach, kale, cucumber and limes, is a nutrient-rich beverage that’s especially beneficial for those who don’t consume the recommended amount of greens in their diet, says Sumaiya A, clinical dietitian and certified diabetes educator at Fortis Hospital, Kalyan, Mumbai. “It helps with hydration and detoxification; it’s also energizing,” she adds, sharing that such drinks can be low-sugar alternatives to fruit juices.
The health benefits of green juice are backed by research as well. A study conducted on men with high cholesterol levels found that drinking 150 ml of kale juice every day for three months reduced their risk of developing coronary artery disease.
Green juice: A refreshing drink for the summer
Bhuvaneswari Vidyashankar, a Chennai-based dietitian, suggests adding certain ingredients to green juices during summer to keep the body cool. “You can add mint leaves, cinnamon or fenugreek powder, which are natural cooling agents. Tender coconut water or various varieties of cucumber can also be great additions to your glass of green juice during this season,” she says.
She also shares that although it’s advisable to have such drinks fresh, those on the go can prepare green juice beforehand and put it in the fridge. However, they must consume the drink within two to four hours.
Adding to this, Sumaiya says, “Now that summer has started, you can consider adding green juice to your diet twice or thrice a week, not more than that. Also, make sure you select different combinations of veggies and fruits each time.”
Preparing green juice: What should you keep in mind?
According to Sumaiya, the thumb rule for preparing green juice is to pick fresh ingredients. “They need to be washed properly. If you choose to add fruits, make sure you include the pulp,” she says.
In addition, Rohatgi emphasizes caution when adding specific ingredients. “Certain veggies shouldn’t be juiced raw. Cruciferous vegetables like broccoli, cabbage and cauliflower contain certain properties that make them difficult to digest. Hence, they need to be semi-steamed before consumption,” she informs. Failure to do so could lead to issues such as bloating, gas, cramping and irritable bowel syndrome (IBS). People should also be mindful of the fact that leafy greens can inhibit calcium absorption in the body.
Speaking of fruits, Rohatgi advises against adding avocados and coconuts due to their low juice content; one can include them in smoothies instead. “Apples also oxidize rapidly and hence shouldn’t be juiced. Their seeds contain a compound called amygdalin, which can be poisonous if accidentally added to the juice. Pears contain a good amount of sorbitol, a form of undigestible sugar that could cause irregular bowel movements. Further, it’s best to have pineapples raw, as the juice can spike blood sugar levels,” she cautions.
Vidyashankar recommends carrying green juice in glass bottles instead of plastic ones to prevent chemicals in the plastic from leaching into the drink.
Green juice: Not ideal for people with kidney issues
Rohatgi says those with kidney problems or a history of kidney stones must be careful while having green juice, as ingredients like kale and spinach are rich in oxalates that can further damage their kidneys; hence, moderation is vital.
“If one wants to include spinach, it must be blanched first, where the vegetable is submerged in boiling water and then cooled immediately,” advises Sumaiya.
According to the National Kidney Foundation, USA, those with chronic kidney disease must restrict the intake of juices made from potassium-rich foods like grapefruit, prunes and oranges. Their kidneys are unable to excrete the additional potassium due to reduced function. This causes the mineral to accumulate in their bodies, leading to serious side effects. Hence, experts recommend leaching potassium-rich food items for at least two hours to reduce its levels.
Takeaways
Green juice, prepared from green vegetables and fruits, can be a good way to ensure the recommended intake of vitamins and minerals. Adding certain ingredients such as mint leaves, tender coconut water and cinnamon to such drinks can provide a cooling effect during summer. However, one should not substitute green juice for a well-balanced diet, as it doesn’t contain all the essential nutrients. Additionally, it’s crucial to choose fresh ingredients and avoid certain fruits and veggies for optimal results.
