Juicers Turn Out to Damage Fruit and Vegetable Nutrition, Here’s the Explanation

KOMPAS.com – Juicing fruits and vegetables is an easy and refreshing way to get a dose of nutrients such as vitamins, minerals and other plant compounds.

However, do all the nutritional benefits remain intact? Apparently, this process has its own impact on nutritional content.

Juicers eliminate fruit and vegetable fiber

One of the drawbacks of juicing is the loss of fiber. Juicers separating liquid from the pulp and skin of fruit or vegetables that are rich in fiber.

“This loss of fiber can make blood sugar levels spike more quickly than if you consumed whole fruit or vegetables,” explains Robin Foroutan, an integrative dietitian from the Academy of Nutrition and Dietetics.

Also read: Whole fruit is better for diabetes sufferers than fruit juice, why?

Apart from fiber, some of the polyphenols and antioxidants contained in the white part of citrus fruit (pith) and the skin of fruit or vegetables are also not always fully extracted, especially when using a home juicer.

Drink your juice immediately

If you still choose to make fruit and vegetable juice, it is recommended to drink it immediately.

“Juice should be drunk immediately because antioxidant and enzyme activity will decrease over time,” says Foroutan.

Antioxidants help fight inflammation, while enzymes, such as those found in pineapple, aid digestion.

If you must store juice, use an airtight glass container, store it in the refrigerator, and consume it within one day.

Juicers and its effects on nutrition

Juicers with technology cold-pressed is more recommended because it does not produce heat which can damage the enzymes in fruit and vegetables.

Also read: Kedondong Juice Recipe, President Jokowi’s Favorite Drink

Even so, juicer Conventional treatments don’t produce enough heat to completely destroy enzymes or oxidize nutrients, according to Foroutan.

How to minimize nutrient loss in fruit and vegetable juices

To reduce fiber loss, you can mix some of the pulp back into the juice.

Another alternative is to use the dregs as an additional ingredient in cake dough, rice or soup.

Shutterstock/Pixel-Shot juicer illustration

Another option is to use blender instead juicer. With a blender, the fiber-rich pulp remains in the juice which helps you feel full for longer.

In fact, research shows that juice made by blending whole fruit has higher antioxidant activity and contains more phenolic compounds than juice made only from fruit pulp.

Also read: Difference between blender and juicer, which is better?