Juice cleanses have become a popular trend these days. They promise benefits like weight loss, glowing skin, and detox that are hard to ignore.
But are they worth the hype, or is it just another fad diet?
Let’s uncover the scientific evidence and expert opinion about juice cleansing and see if they benefit you.
Benefits of Juice Cleansing
Increased Nutrient Intake
Juice cleanses offer a concentrated dose of vitamins, minerals, and antioxidants from fruits and vegetables. [1]
This can contribute to a higher overall nutrient intake. However, to get a broader range of nutrients, it’s important to select a variety of fruits and vegetables.
Hydration
Juice cleanses are hydrating because they are primarily water-based. [2] Studies show that proper hydration (around 9 to 13 cups) can improve digestion and skin health and even reduce headaches. [3]
Digestive Rest
Another interesting benefit is that they can give your digestive system a break from processing fiber, which can be helpful for people with digestive issues.
But before restricting your fiber intake, consult your doctor, as it’s essential for gut health and feeling full. [4]
Detoxification
The term “detox” is frequently misused when referring to juice cleanses. Andy Bellatti, MS, RD, says that our bodies naturally detoxify through the liver, kidneys, etc.
There’s evidence that some juices support the detoxification process. But if you’re eating a healthy diet already, your body is already doing this on its own. [5]
Weight Loss (Short-Term)
Some people experience weight loss during a juice cleanse due to reduced calorie intake.
According to Dr. Jennifer Caudle, DO, FACOFP, if you’re drinking liquids for a long time, you will obviously lose some weight.
But it is neither sustainable nor healthy. A better approach is to have a balanced diet with limited restrictions.
Health Risks
While juice cleanses might seem appealing, there are some potential risks:
Nutrient Deficiency
Juice cleanses often involve consuming only fruit or vegetable juices for several days. This can leave you with a deficiency of important nutrients and affect your overall health.
Elle Kelly, RD, says, “You most likely won’t be getting enough protein or essential fatty acids, and you’ll be missing out on other key vitamins and minerals like vitamin B, vitamin D, calcium, and iron.”
Blood Sugar Spikes
When you juice fruits or vegetables, you remove some of the fiber, which can leave you with a higher concentration of sugar relative to whole fruits or vegetables. [6]
This can be problematic for people with diabetes or insulin resistance, as it leads to a rapid sugar spike. In addition, it can also lead to energy crashes and headaches. [7]
Food Cravings
Juice cleanses deprive your body of solid food, which triggers the production of more hunger hormone, ghrelin, and less satiety hormone, leptin.
Ghrelin signals your brain that it’s time to eat, leading to an increased feeling of hunger. [8]
This hormonal imbalance and the fluctuating blood sugar level can make you crave more food, mainly carbohydrates.
Muscle Loss
Due to their low protein content, juice cleanses can lead to muscle loss. So, if you’re building lean muscle, this diet won’t be effective if you don’t consume any protein.
As a result, your body will break down your muscle mass instead. Plus, once you lose muscle, it becomes challenging to lose weight as your metabolism also drops. [9]
Digestive Issues
Your gut has probiotics, which are beneficial bacteria and support your health by synthesizing vitamins, helping digestion, supporting the immune system, and much more. [10]
Their source of food is prebiotics, which are fiber-rich foods. But, when you’re on a juice diet, your body doesn’t get any fiber, which affects your gut microbiota, leading to diarrhea, constipation, and bloating. [11]
Alternatives to Juice Cleansing
Juice cleansing can be an unsustainable practice, so it’s better to focus on things you can keep doing in the long run.
Here’s a list of the top 3 alternatives that are best for your health:
1. Consume a well-balanced meal with protein, healthy fats, and whole fruits and vegetables. Your body responds better to a diet with protein and fat than a carbohydrate-dominant diet, especially if fat loss is your goal. [12]
2. Whole fruits and vegetables are important for a healthy carb intake. They have fiber, which is important for keeping your gut microbiome healthy, maintaining your blood sugar level, and keeping you full. [13]
3. Intermittent fasting is a better way to lose weight than juicing. This way, you allow your body to burn fat as a fuel source. [14]
Final Verdict
Juice cleanses might offer a temporary feeling of lightness, but the risks outweigh the benefits.
A balanced diet with limited restrictions is a far more sustainable and healthy to achieve your wellness goals.
Therefore, before making any drastic changes to your diet, consult a doctor or registered dietitian for a personalized plan.
Sources
- Rossi, I., Mignogna, C., Rio, D. D., & Mena, P. (2023). Health effects of 100% fruit and vegetable juices: evidence from human subject intervention studies. Nutrition Research Reviews, 1–45. https://doi.org/10.1017/S095442242300015X
- Emma L Beckett, Flávia Fayet-Moore, Tim Cassettari, Carlene Starck, Jutta Wright, Michelle Blumfield, Health effects of drinking 100% juice: an umbrella review of systematic reviews with meta-analyses, Nutrition Reviews, 2024;, nuae036, https://doi.org/10.1093/nutrit/nuae036
- Liska D, Mah E, Brisbois T, Barrios PL, Baker LB, Spriet LL. Narrative Review of Hydration and Selected Health Outcomes in the General Population. Nutrients. 2019; 11(1):70. https://doi.org/10.3390/nu11010070
- Yao Olive Li, Andrew R Komarek, Dietary fibre basics: Health, nutrition, analysis, and applications, Food Quality and Safety, Volume 1, Issue 1, 1 March 2017, Pages 47–59, https://doi.org/10.1093/fqsafe/fyx007
- Klein AV, Kiat H. Detox diets for toxin elimination and weight management: a critical review of the evidence. J Hum Nutr Diet. 2015 Dec;28(6):675–86. doi: 10.1111/jhn.12286. Epub 2014 Dec 18. PMID: 25522674.
- Dreher, M.L. Whole Fruits and Fruit Fiber Emerging Health Effects. Nutrients 2018, 10, 1833. https://doi.org/10.3390/nu10121833
- https://medlineplus.gov/hyperglycemia.html
- Uma Vijayashankar, Rajalakshmi Ramashetty, Mahesh Rajeshekara, Vishwanath, N., Anshu Kumar Yadav, Akila Prashant, & Rajeshwari Lokeshwaraiah. (2024). Leptin and ghrelin dynamics: unraveling their influence on food intake, energy balance, and the pathophysiology of type 2 diabetes mellitus. Journal of Diabetes and Metabolic Disorders. https://doi.org/10.1007/s40200-024-01418-2
- Tagawa, R., Watanabe, D., Ito, K., Ueda, K., Nakayama, K., Sanbongi, C., & Miyachi, M. (2020). Dose–response relationship between protein intake and muscle mass increase: a systematic review and meta-analysis of randomized controlled trials. Nutrition Reviews, 79(1), 66–75. https://doi.org/10.1093/nutrit/nuaa104
- Kim, Y.-T., & Mills, D. A. (2024). Exploring the gut microbiome: probiotics, prebiotics, synbiotics, and postbiotics as key players in human health and disease improvement. Food Science and Biotechnology/Food Science and Biotechnology. https://doi.org/10.1007/s10068-024-01620-1
- The Role of Prebiotics and Probiotics in Human Health: A Systematic Review with a Focus on Gut and Immune Health. (2022). Food & Nutrition Journal, 7(1). https://doi.org/10.29011/2575-7091.100245
- Arciero, P. J., Ormsbee, M. J., Gentile, C. L., Nindl, B. C., Brestoff, J. R., & Ruby, M. (2013). Increased protein intake and meal frequency reduces abdominal fat during energy balance and energy deficit. Obesity, 21(7), 1357–1366. https://doi.org/10.1002/oby.20296
- Harris, J., de Steenhuijsen Piters, B., McMullin, S., Bajwa, B., de Jager, I., & Brouwer, I. D. (2023). Fruits and Vegetables for Healthy Diets: Priorities for Food System Research and Action. Science and Innovations for Food Systems Transformation, 87–104. https://doi.org/10.1007/978-3-031-15703-5_6
- Patikorn, C., Roubal, K., Veettil, S. K., Chandran, V., Pham, T., Lee, Y. Y., Giovannucci, E. L., Varady, K. A., & Chaiyakunapruk, N. (2021). Intermittent Fasting and Obesity-Related Health Outcomes. JAMA Network Open, 4(12), e2139558. https://doi.org/10.1001/jamanetworkopen.2021.39558
