Whichever way you peel it, fruit and veg are at the core of good health, well known to reduce the risk of chronic degenerative diseases, including hypertension, heart problems, Type 2 diabetes and even some cancers. That’s where juicing comes in. Fasting fans list five main benefits … and dietitians give their responses. So, is juicing worth the hype?

By Glynis Horning

1. IT ELIMINATES TOXINS

For:  ‘Today we’re exposed to pollution, pesticides and the likes of high-fructose corn syrup in food products,’ says Midi Fairgrieve, founder of Detox International. ‘And juice fasting gives maximum detox results.’

Against:  ‘Our body’s organs of elimination – kidneys, liver, gastrointestinal tract, lungs and skin – are quite capable of detoxing without special diets,’ says dietitian Berna Harmse, the former president of the Association for Dietetics in South Africa. ‘While we’re exposed to free radicals from pollution, our bodies also produce free radicals,’ adds dietitian Suna Kassier of the department of Dietetics and Human Nutrition at UKZN. ‘In excess, free radicals cause cell damage, but they can be neutralised by simply adding antioxidants in the form of fresh veg and fruit to a balanced eating plan.’

2. IT RESTS THE DIGESTIVE SYSTEM

For:  ‘As a result of today’s poor diets, lack of exercise and stress, our bodies have to work extra hard to get rid of waste and toxins,’ says Eudisha Balikaran Bhimsan, manager of Namasté Wellness Retreat. ‘Juice fasts give your digestive system a break.’

Against:  ‘Our digestive systems don’t need a break,’ says Suna. Even patients who have parts of their gut removed are urged to eat normally as soon as possible. ‘It’s the one of the best ways to restore gut function and bowel integrity,’ she says.

3. IT NEUTRALISES ACID BUILD-UP

For:  ‘When we have too much acidity in our bodies, it clings to fat cells,’ explains Eudisha. ‘Acidity-forming foods include wheat, meat, cheese, sugar and alcohol. Most raw vegetables and fruit are alkalising, so juice alkalises your body fast.’

Against:  ‘Stomachs are acidic to eliminate harmful bacteria and help with digestion and absorption,’ says Suna. ‘The body has checks and balances to maintain an optimal pH.’

4. IT HELPS YOU SHED WEIGHT

For:  ‘Eating processed foods high in sugar and fat can affect your metabolic rate,’ says Midi. ‘Removing them increases the rate, and excess weight is easier to shift.’

Against:  ‘Juice fasting is a crash diet lacking protein and fat,’ says Suna. ‘Your body slows its metabolic rate due to loss of active tissue (muscle), so any weight lost is rapidly regained.’

5. IT SOLVES HEALTH PROBLEMS

For:  ‘Juice fasting helps the body heal itself in a natural way,’ says Midi.

Against:  ‘Along with healthy properties, fruit juice has as much sugar as cooldrinks and is absorbed rapidly. It tends to upset blood sugar, potassium and sodium levels,’ says Berna. ‘Having fruit or veggie juice is much better than skipping a meal or eating takeaways,’ she states. ‘But there’s no proven benefit to do a juice fast.’

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With the advent of home juicers, many claim to drink their way to wellness and weight loss. Kim Kardashian apparently did a juice fast to get wedding-ready, Beyoncé reportedly lost nearly 10 kg on a lemon juice and cayenne pepper diet, and Salma Hayek swears by Cooler Cleanse juice.

By Lauren Shapiro

Juice fasts are said to cleanse the kidneys, detox the liver and bowels, and cure a host of diseases. Is this just another fad diet, or is there something more to it? Nathalie Mat, a clinical dietitian and chair of the Gauteng South branch of the Association for Dietetics in South Africa, sets us straight.

LIQUID DIET vs JUICE FAST

A liquid diet prescribed by a doctor is intended to reduce the load on the digestive system, in the case of bowel illness, in preparation for surgery or if one is physically incapable of eating solid food. It may vary in composition, including certain juices and soups, and might not provide a complete source of nutrition. A juice fast, on the other hand, is a voluntary abstention from solid food.

DRINK YOUR VEG

Fresh veggie juice is a concentrated vitamin bomb – juicing extracts many of the nutrients, but leaves behind the valuable fibre.

When it comes to the gut, the ‘use it or lose it’ principle applies. Foods with bulk help stimulate a healthy gut lining – a purely liquid diet may reduce this vital stimulation. Foods that we chew for ourselves are more satisfying than foods we drink. I recommend eating vegetables over drinking them.

THE BIGGER PICTURE

A juice fast or cleanse is not a balanced diet, and there is a lack of trustworthy evidence that drinking juice alone is going to bring about any constructive gains. Fresh juice may have a health halo, but drinking juice all day means that you are possibly taking in a lot of fruit sugar without any protein. This is a recipe for muscle loss, rather than weight loss.

While no juice can replace a plate of whole fruits and vegetables, fresh juice can be a great way of increasing your vitamin intake as part of a healthy, balanced diet.

DETOX OR DESTRUCT?

It’s important that people understand going on a fast will not help them detox. The liver needs energy to work properly. A diet including whole fruits and veg, good-quality proteins and healthy fats is the way to go.

WHAT ABOUT SMOOTHIES

Smoothies often contain added yoghurt or ice cream. It’s best to make your own so you know exactly what’s going into that blender. Bear in mind smoothies are high in kilojoules, so don’t have one plus a meal – that’s basically eating two meals in one go.

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