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The Power Of Vegetable Juices

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Juice has gotten a bad rap. We’re often advised to eat whole fruits and vegetables, for the fiber and because they are lower in calories than an “equal” amount of juice. But for the many Americans who don’t eat the recommended 3-5 servings of vegetables and 2-3 servings of fruit daily, juice can be a lifesaver, literally. Juice is loaded with nutrients that protect against heart disease, cancer, diabetes, arthritis, Alzheimer’s and other chronic conditions. We can pack a day’s worth of fruits and vegetables in just 12 to 16 ounces of juice. How to do it?

Opt for fresh juice, not packaged. Packaged juices, whether in a can, bottle, carton or frozen, are lower in nutrients. And packaged juices have been pasteurized, which destroys health beneficial compounds. For instance Fresh apple juice contains ellagic acid, an anti-cancer nutrient that shields chromosomes from damage and blocks the tumor-causing action of many pollutants. In contrast, commercial apple juice contains almost no ­ellagic acid.

Use a quality juicer. If you juice once or twice a week, try a high-speed centrifugal juicer. They’re relatively inexpensive, starting at $100 or so. If you juice more frequently, consider investing in a “slow juicer” ($300+) that typically operates at 80 revolutions per minute, compared with the 1,000 to 24,000 RPM of a centrifugal model. (I use The Hurom Juicer.) A slow juicer expels significantly more juice and preserves delicate nutrients. And because the damaged compounds produced by a centrifugal juicer taste a little bitter, a slow juicer provides better tasting juice.

Mixed Juice Recipe

  • 4 unpeeled carrots and 4 unpeeled apples.
  • Cut into wedges and beat for base.
  • Add a handful of kale, spinach, radish or beetroot.
  • Ideally, use organic fruits and vegetables. If not, be sure to wash them thoroughly.

Tip: Keep blood sugar balanced. Fruit and vegetable juices can deliver too much natural sugar, spiking blood sugar levels, a risk factor for heart disease, diabetes and other chronic conditions.

Important Info: The metabolic impact of the sugar in a particular food can be measured using the Glycemic Index (GI); how quickly a carbohydrate turns into glucose (blood sugar). But a more accurate way to measure this impact is with the glycemic load (GL) which is a relatively new calculation that uses the GI but also takes into account the amount of carbohydrate in a specific food. Beets, for example, have a high GI but a low GL; their carbohydrate is digested quickly, but there’s not a lot of it. Charts providing the GI and the GL are available on the Internet.

Caution: Limit the intake of higher-GL juices such as orange, cherry, pineapple and mango. You can use them to add flavor to lower-GL choices such as kale, spinach, celery and beets.

Michael T. Murray

Michael T. Murray ND is a naturopathic physician regarded as one of the world's top authorities on natural medicine. An educator, lecturer, researcher, and health food industry consultant, he is the author of more than 30 books, including his new book, The Complete Book of Juicing, Revised and Updated: Your Delicious Guide to Youthful Vitality (Clarkson Potter, 2014). Learn more at www.DrMurray.com.

Michael T. Murray

Michael T. Murray ND is a naturopathic physician regarded as one of the world's top authorities on natural medicine. An educator, lecturer, researcher, and health food industry consultant, he is the author of more than 30 books, including his new book, The Complete Book of Juicing, Revised and Updated: Your Delicious Guide to Youthful Vitality (Clarkson Potter, 2014). Learn more at www.DrMurray.com.

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sahel
sahel 5pts

fresh beetroot juice lowers my blood pressure

Marti Buckley
Marti Buckley 5pts

Beetroot juice is delicious and good for yhou.

Kathy Dooley
Kathy Dooley 5pts

Julie Weyer-Molenda going to have to get a juicer like you suggested.

Jyoti Garg
Jyoti Garg 5pts

i make this juice with the mixture of tomato and beet root ..is it healthy?

Jacqueline Husar Moshref
Jacqueline Husar Moshref 5pts

I lost 60 pounds in 3 months by removing processed sugar from my diet, and I walked every weekday to my neighborhood Jamba Juice, drinking a beet, carrot, kale, spinach and apple juice every day for lunch. Nine months later, I've lost another 12, on my way to a total of 120. I KNOW that juicing was/is the key to my weight loss success. I feel great and had absolutely no sugar cravings. Try it!

Tina Guillory
Tina Guillory 5pts

Hiw do you make this I would love to try it?

Delilah Delilah
Delilah Delilah 5pts

Try it my way u would like them let me know the outcome

Indigo Mcleod
Indigo Mcleod 5pts

Thank you Delilah Delilah I'm gonna try it. I wanna like beets. LOL

Indigo Mcleod
Indigo Mcleod 5pts

I peeled it and washed it, but it still taste like dirt, even when blended with other fruits and vegetables.

Delilah Delilah
Delilah Delilah 5pts

My grand ma peel hers like a potato wash it and put it in juicer

Indigo Mcleod
Indigo Mcleod 5pts

How do you make beet juice sans the dirt taste...?

Rajnikant Shantilal Desai
Rajnikant Shantilal Desai 5pts

Juice of fresh fruits & Vegetables Is healthy to drink . It gives needed. Substances to the body to grow.

Yomeiry Perez
Yomeiry Perez 5pts

My favorite beets,carrots and orange juice. Well chill \U0001f60b is so refreshing

Diana Mackey
Diana Mackey 5pts

I love eating beets. I will have to extract them as well...

Subeer Josh
Subeer Josh 5pts

Is it true that uncooked vegetables cannot raise Vata dosha?

Marie Savu
Marie Savu 5pts

making beets apple feta olive oil, lemon salad mniam

Susan Lynn Holley Hamilton
Susan Lynn Holley Hamilton 5pts

Replace your Soda,your powerade,your fake juices...blend fresh foods with clean water. Learn to acquire a taste for something LIFE giving...

Loren Morie
Loren Morie 5pts

The ancients. Our body's can't handle a raw food diet. You seriously are instructing these poor people to make bad decisions for themselves. Especially with most of Americans livers being wayyyyy too hot. No body here should be eating vinegar or garlic or hot spices. It's not just alma but alma visha.. which can't be 'burned' out of our body.. Its already a very hot toxin. This website is misleading. I'm heavily disappointed.

Ayurveda
Ayurveda 5pts

Whoa! Says who? Not everything is meant to be cooked Loren Morie

Ayurveda
Ayurveda 5pts

Glad to help Jamilla Reavis-Bey!

Loren Morie
Loren Morie 5pts

This website makes no sense. The best way to eat, ayurvedically is to cook everything on a low heat with ghee or olive oil so that the nutrients pass the cell wall. An all raw diet does not do that.