The science of juice cleanses: Debunking myths with facts
What's the story
Juice cleanses have become quite the rage as a quick solution to detoxify the body and shed pounds.
But, there are quite a few misconceptions that surround this fad.
It is important to distinguish between fact and fiction to make mindful choices when it comes to health practices.
Here, we debunk common myths related to juice cleanses and bring you facts about their impact on the body.
Detoxification
Myth: Juice cleanses detoxify your body
The concept that juice cleanses detoxify your body is misleading.
The human body has its own efficient detoxification systems, mainly the liver and kidneys, which continuously work to eliminate toxins.
Drinking nothing but juices doesn't make these natural processes any better. Rather, a balanced diet supports these organs in performing optimally.
Weight loss reality
Myth: Juice cleanses lead to sustainable weight loss
While juice cleanses can lead to short-term weight loss from calorie restriction, they aren't feasible for maintaining weight in the long run.
Most of the weight you lose is water weight and muscle mass, not fat.
When you return to normal eating, the pounds often return quickly.
Nutritional deficiency
Myth: Juices provide all necessary nutrients
The other downside of relying solely on juices is that it can cause nutritional deficiencies.
Juices don't have essential nutrients such as protein and healthy fats that are necessary for overall health.
Whole fruits and vegetables also provide fiber that is often lost in juicing, which is essential for digestion and keeping blood sugar levels stable.
Energy levels insight
Myth: Juice cleanses boost energy levels
Some think juice cleanses boost energy levels by supplying concentrated nutrients; however, that's not always the case.
The absence of protein and fiber can lead to energy crashes due to unstable blood sugar levels.
A balanced diet with varied food groups ensures sustained energy throughout the day.
Skin health facts
Myth: Juices improve skin health quickly
Juice cleanses are also often touted as a quick way to improve skin health by flushing out toxins. However, there is no scientific evidence supporting this claim.
Healthy skin results from consistent hydration, proper nutrition including vitamins like A and C found in whole foods, regular exercise, and adequate sleep, rather than short-term dietary changes like juice cleansing.