There is a lot of misconception about juicing for weight loss. Juicing retains all the vitamins and nutrients of the fruit except one. The nutrient left out is fibre. The removal of fibre via the juicing process causes fruit juice to behave very differently in the body as compared to when fruit is eaten whole.

Effects of Juicing for Weight Loss

Whole fruit is better for weight loss as compared to fruit juice. An interesting study was published in the Journal Appetite. Participants who ate a whole apple before a meal consumed fewer calories in the meal as compared to when they drank apple juice.

In another study, researchers investigated the effects of consuming either oranges and orange juice. All meals had the same carbohydrate content. The findings of this study was published in the American Journal of Clinical Nutrition.

The researchers found that satiety was greater when the participants consumed whole fruit and not fruit juice. Eating whole fruit also delayed the return of appetite and hunger. The researchers also reported that eating whole oranges spiked blood insulin levels less than when the participants consumed orange juice. The researchers concluded that the fibre content of fruit blunts the body’s insulin response to the fruit sugar.

Juicing for Weight Loss not Effective

Another study was published in the Journal Lancet. 10 healthy participants were asked to consume an apple meal with each meal containing 60g of carbohydrates. The participants were asked to consume the apples whole, in the form of fibre-free apple juice or apple purée.

The researchers assessed the satiety levels after the meals were consumed. Fibre-free apple juice could be absorbed by the body eleven times faster than whole apples and four times faster than apple purée. The researchers found that the highest level of satiety was achieved after eating whole apples. This was followed by purée and apple juice came out last. Juicing for weight loss may not be an effective strategy as it is not able to provide adequate satiety levels.

The removal of fibre from food results in unhealthy insulin spikes. It also decreases satiety and disturbs blood glucose balance. This is probably due to insulin spikes.

Insulin is a potent fat storage hormone. When excess insulin is present in the blood stream, your body is inclined to store fat and not burn it.

No Benefit in Juicing for Weight Loss

Fruit should be eaten whole for maximum health benefit. Even when the fibre is disrupted as in purée, the health benefits are compromised. Fibre is an essential nutrient in fruit. The body requires fibre to manage blood sugar and insulin levels after eating fruit. Fibre is also essential to maintain satiety and cut hunger levels.

Eat your fruit whole. This is the only way that you can get the most weight loss benefits.