Does juicing detox your body?

While we can all agree that fruits and vegetables are healthy, there's nothing magical about juicing. Juicing does not make nutrients easier to digest for your body. Juice cleanses also do not remove toxins from your body – your kidneys and liver do the job of detoxification for free.

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This article provided by Chloe Hardin, graduate student in medical nutrition.

Fruits and vegetables contain important vitamins, minerals and fiber. But there's debate on whether eating produce whole or juicing them is the best way to go. Juicing separates the liquid contents of the fruit or vegetable from the fiber. It's time to debunk the myth that juicing is healthier.

Does juicing make nutrients easier to digest? No.

Your body can readily pull out the nutrients it needs from the juice or the whole fruit or vegetable. What you can miss out on from juicing is a great source of fiber. Fiber is an important part of a healthy diet that many adults lack. Juicing reduces the amount of fiber consumed, which is an important nutrient for healthy digestion.

Benefits of fiber:

Normalizes bowel movements

Lowers cholesterol

Feels full longer

Stabilizes blood sugar

Can juice cleanses clear out toxins? No.

There is no evidence that consuming only juices, or juice cleansing, provides health benefits or reduces cancer risk. Your kidneys and liver effectively remove toxins from your body. Juice cleanses will not improve this process or remove additional toxins. Scientific studies do not support the claim that juice cleansing can cleanse the body of toxins.

Does juicing affect the sugar concentration? Yes.

Juicing strips out fiber, which means you drink the fruit sugar, water and vitamins and minerals. Juicing also takes more fruits and vegetables to get a serving, so there would be more fruit sugar than just eating a serving of fruit. This can impact your blood sugar. Remember a serving of juice is 4 ounces or half a cup. Without the fiber to make you feel full, it can be easy to drink a lot of liquid calories. Think about how much calories, sugar and fiber are contained in a pound of produce. Those same calories and sugar remain in the juiced version – just without any fiber.

Average juice yields for 1 pound of produce:

Apple: 8 to 10 ounces

Grapes: 8 ounces

Peaches: 1 to 3 ounces

Strawberries: 4 to 5 ounces

Carrots: 8 ounces

Cucumbers: 4 to 6 ounces

Spinach: 4 to 6 ounces

Tomatoes: 8 to 10 ounces

The American Cancer Society recommends 2 ½ to 3 cups of vegetables and 1 ½ to 2 cups of fruit each day. If you like juices, you can drink them to increase your fruit and vegetable intake. Just be sure to check the calorie and sugar contents, looking for added sugars.

4 tips for healthier juicing

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Tone Your Tummy: 6 Steps to a Flatter Stomach Eat six small meals a day. The secret to revving up your metabolism and getting rid of the abdominal fat is a change in diet. ... Focus on protein-packed meals. ... Count on cardio training. ... Add strength training. ... Get enough sleep. ... Control stress.

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1. Eat six small meals a day

The secret to revving up your metabolism and getting rid of the abdominal fat is a change in diet. Start by eating five or six small meals a day. “If you eat large meals and leave a lot of space between eating, your body will think you are starving yourself and as a result will store most of the calories as body fat,” says Meghan Callaway, a Vancouver-based personal trainer. She recommends eating your biggest meal of the day at breakfast, within 30 minutes of the time you wake up. It’s also important to drink lots of water during the day, which will limit water retention, aid in digestion and keep you feeling fuller between meals.