We are always talking about the dangers of fad diets. It’s essential to learn the health risks before trying something. A popular fad diet can harm your health in as little as three days.
Juice cleanses go in and out of vogue all the time. They are currently in style. But they increase the number of bacteria linked to inflammation and cognitive decline that live in the gut and mouth.
We assume most of our customers generally avoid fruit juice. It’s high in sugar while being fiber-free. Australia and New Zealand rank juice as being unhealthier than diet soda because of the amount of sugar it has. It can very easily spike blood sugar. But folks often forget that and think it must be healthy if it is 100 percent juice. When, in reality, without the fiber, it’s sugar water with some vitamins. On the other hand, whole fruit is very healthy as it is packed with fiber and allows people with blood sugar concerns to enjoy something sweet without worrying about spikes. As always, portion sizes should be observed.
If you are the sort of person who likes to try diets, steer clear of the vegetable and fruit juice-only diet that is so popular at the moment. A study from Northwestern Univ. found it causes shifts in a person’s oral and gut bacteria in just three days.
They split participants in the study into three groups. One lived off of only juice, one had juice and whole vegetables, and one went vegan. The people who lived on juice had a significant increase in harmful bacteria. The people who consumed vegetables and juice saw some negative changes, but not as severe.
The people who went vegan saw positive changes in their microbiomes. That shows that the problem with the diet isn’t a lake of meat or dairy. The researchers believe it’s the lack of fiber that is harming people.
“Most people think of juicing as a healthy cleanse, but this study offers a reality check,” said the study’s senior author, Dr. Melinda Ring. “Consuming large amounts of juice with little fiber may lead to microbiome imbalances that could have negative consequences, such as inflammation and reduced gut health.”
Dr. Ring was surprised by how quickly they saw dramatic changes in bacteria when people followed the juice-only diet. “This highlights how quickly dietary choices can influence health-related bacterial populations. The oral microbiome appears to be a rapid barometer of dietary impact.”
Dr. Ring said that if you like juice, you should consider putting whole fruit in a blender to keep all the fiber. While we agree in theory, an eight-ounce glass of orange juice would take four medium oranges. That would be 47.6 grams of carbs with 12.4 grams of fiber. Blending is your best option if you have blood sugar concerns and want to make juice. But we recommend cutting it with water to ensure you don’t spike your blood sugar. You wouldn’t sit down and eat four medium oranges as a snack. But one glass of orange juice can be enjoyed in a few minutes.
