Juicing for
optimum health
Juicing fruits and vegetables is a popular health-kick, but do the health
benefits warrant the effort? What are the best ingredients to include in
your home-made juice? And what are some good juice recipes? I’ve got
all the answers for you here to help you start juicing the smart way.
What is Juicing?
The mechanical process of
juicing releases and
concentrates many of the
vitamins, minerals and
antioxidants from fruits and
vegetables compared to the
whole food.
While store bought juices are
convenient they can contain
added sugar, preservatives or
flavours. The processing can
also destroy levels of nutrients.
So fresh is best!
What are the benefits of Juicing?
If you struggle to eat enough fruits and vegetables each day, juicing can help
you reach your target intake. Juicing on top of your target whole fruit and
vegetable intake will significantly boost your antioxidant and phytochemical
intake to help reduce inflammation and cut disease risk.
Other benefits include:
¾ Consuming natural fruit sugar instead of added sugar in bottled juices.
¾ Creativity in the kitchen by trying new foods and ingredients.
¾ Using combinations of fruits and vegetables that may help alleviate or
improve symptoms of specific conditions (e.g. ginger reduces nausea).
Juicing for optimum health – No.100
By Matt O’Neill & MetabolicJumpstart.com © 2013
Juicing for
optimum health
Any downsides of juicing? Less fibre – More calories
The major nutritional goodie juices lack is the fibre that is removed in the peel
and pulp. To get more fibre into you juice leave some of the skin on and add
the pulp back in. To increase fibre content of your juices add pearled barley,
psyllium husk, oat bran.
You’ll also need to factor in the concentration of calories in juice. On average
a 200mL glass of fruit juice contains 300kJ / 70 Cal from the natural fruit
sugar - fructose. Vegetable juice has significantly less sugar. A 200mL glass
of celery juice equals 70 kJ/ 16Cal, tomato juice 200kJ / 48 Cal and carrot
juice 250kJ / 60Cal.
How to count your juice on Metabolic Jumpstart?
Unless you are on a higher-energy plan, my general rule is a maximum of 1 x
200mL glass of fruit juice per day. This rule is too both encourage you to eat
most of your fresh produce and to help limit calories. Of course, if you include
more juice, especially vegetable juice, in your diet and still achieve your
goals, then go ahead.
1 Vegetable Exchange = 75g of raw vegetables in your juice.
1 Fruit Exchange = 1 Usual fruit Exchange in your juice.
Carrots are a semi—starchy vegetable, so if you want to
be precise, you should count every 2 carrots juiced as 1
Starch Exchange in addition to the Vegetable
Exchanges.
Juicer or Blender?
Juicers can be expensive. Blenders are cheaper and
work just fine but results in a puree with pulp rather than
just juice. Depending on your budget and desires, you
can choose to buy a juicer or a blender.
Juicing for optimum health – No.100
By Matt O’Neill & MetabolicJumpstart.com © 2013
Juicing for
optimum health
Juicing Safely
Unpasteurized (unheated) juice may contain bacteria (such as E. Coli and
Salmonella). Here’s how to make your juice safe to drink:
¾ Wash your hands before you start.
¾ Wash your fruit and vegetables using a mild soap and/or a weak
bleach solution (1 teaspoon of bleach to a litre of water) will help.
¾ Wash and sanitize your juicer after you finish.
¾ Drink your juice as soon as possible and within 3 days.
How to super charge your juice:
Adding nutrient-rich ingredients can supercharge your juice:
¾ Beetroot, spinach and celery - high in nitrates which will help lower
blood pressure and increase blood flow to muscles.
¾ Carrots (vitamin A), kiwi (vitamin C), pomegranates and all berries
(antioxidants), tomatoes (anti-cancer properties).
¾ Chia seeds, avocado and LSA (linseeds, sunflower and almond meal)
add healthy oils.
¾ Spirulina powder is around 60% protein and a source of vitamin E and
B vitamins, except B12 as is often claimed. Despite the hype over
wheatgrass, it’s similar to broccoli and spinach juice for nutrients.
¾ Ginger may relieve cold symptoms and reduce stomach upsets.
Juicing for optimum health – No.100
By Matt O’Neill & MetabolicJumpstart.com © 2013
Juicing for
optimum health
4 Simple nutrient-rich juices
Apple, Celery & Carrot juice: (MJ Exchanges = 1 Fruit, 3 Vegetable)
• 1 Granny Smith apple
• 1 cup celery sticks (best to remove the strings)
• 1 cup carrots
Apple juice adds sweetness to the carrot juice with a celery twist.
Beetroot, Apple and Mint Juice (MJ Exchanges 2 Fruit, 2 Vegetable)
• 1 cup Beetroot
• 2 apples
• 5 fresh mint leaves
Combining beetroot with the sweetness of apples and fresh mint leaves
creates a delicious drink.
Leafy Green Vegetable Juice (MJ Exchanges = 1 Fruit, 1.5 Vegetable)
•
•
•
•
•
6 spinach leaves
3 kale leaves
½ cup beet
½ cup celery
1 apple
Kale and spinach are packed full of vitamin A, C and K, plus a range of
antioxidants. This juice will give you multiple health benefits.
Celery, pineapple and ginger juice (MJ Exchanges = 2 Fruit, 1
vegetable)
• 1 cup celery sticks (best to remove the strings)
• 2 cups pineapple
• Ginger to taste
Ginger adds some zing to any juice and contains antioxidants.
Juicing for optimum health – No.100
By Matt O’Neill & MetabolicJumpstart.com © 2013