What Should You Know About Juicing? Our Resident Dietitian Weighs In

People are bugging the crap out of me about juicing.

That could have to do with the fact that my two primary locales are Los Angeles and New York, or that it's the start of a new year (how are those resolutions coming along?). At any rate, the questions keep coming. It’s clear that people want the juicy deets on juicing.

How do you do it? What does it involve? Is it healthy? Read on for answers:
 
1. Juice isn’t a food group. Despite ads, articles and wild claims, juice is not something you ever need to consume. You can "juice" in a healthy way, but keep in mind that fruits and veggies can be consumed the old-fashioned way: on your plate. Delicious, nutritious and whole-form plants are still in style, ladies. No need to sip your sweet potatoes through a straw or guzzle gallons of kale.

2. All juice is not created equal. So you want to shed pounds and get rid of the nasty crap in your bod? Oh, but you're not willing to buy organic or get a juicer? Or maybe the taste of pulverized veggies makes you want to vomit your guts out? Sorry to break it to you, but if your juice isn’t made from organic veggies, you aren’t getting the health benefits that come from a true “greens juice."

Also, if the ingredient label begins with fruits or starchy vegetables, that ain’t no greens juice. With spices, lemon or lime juice (or the inclusion of a bit of organic fruit, like half of a green apple) you can usually create a juice that doesn't taste like the front yard. Still can't hang with greens juice without adding sugar? Then just get a salad and call it a day, babe.

3. Juicing requires an expensive juicer (and other lies my juicer salesman told me). Look, whether it’s a juicer, a blender or a combination of the two, there are key things to navigate. Monitor how much of what goes in is actually coming out as juice. Also, evaluate how user-friendly it is (it shouldn't crap out on you the second time you use it) and assess how easy it is to clean.

4. Juices do NOT have a life of their own. Just like fruits and veggies will rot when you leave them in the fridge for three months (you know who you are), so too will your juice. Never drink a juice that has been sitting on your desk, in your car or even on a bed of ice that's pretty much melted. If you're juicing yourself, always clean your produce and your juicing apparatus thoroughly (all the parts, every time). What else? Never consume a juice that isn’t made from organic vegetables and fruit. Add an extra “never ever” to those fruits and vegetables on the Enviromental Working Group's Dirty Dozen list.

5. Juices do NOT complete you. They can, however, be a delicious, nutritious, energizing addition to your nutrient intake every day. If you're consuming a greens juice with no starchy vegetables, then drink up whenever. If your juice contains all fruit or is fruit-dominant, (this includes dates) then the portion size is four to eight ounces, depending on your activity and your body composition goals. It also counts as your carbohydrate serving, so bear that in mind.

If your juice does not contain a protein source (like nuts, seeds, grains or a protein powder) and doesn’t deliver a minimum of six grams of protein per serving, eat some protein with your juice. Lastly, if your juice doesn’t contain healthy fats like avocado, nuts, seeds and oils, then eat these with the juice or at another eating occasion to ensure you're getting enough essential fatty acids.

What’s your favorite juice recipe or is there a juice you have questions about? Tell us in the comments section below!

Have a question for Ashley? Email us at info@healthybitchdaily.com and we'll get your questions answered.

Ashley Koff, R.D., Resident Dietitian
Named among the Top 10 Registered Dietitians in the U.S. by Today’s Dietitian Magazine, Koff appears regularly on national media outlets, including Dr. Oz, The Doctors, Good Morning America Health, CNN, AOL and E!. Koff is also the dietitian for espnW, and the featured dietitian on the CW’s “Shedding for the Wedding” and Lifetime’s “Love Handles.” Koff maintains a private practice, regularly lectures, and works to improve the quality of food choices on the sets of popular shows such as Private Practice, CSI: New York, Big Love, It’s Always Sunny In Philadelphia and Bones. Her book, Mom Energy: A Simple Plan to Live Fully Charged (Hay House, 2011), hits stands later this summer. For more information please visit AshleyKoffRd.com.

Image sources: tasselflower, wrestlingentropy

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