Facts and Myths
The juicing craze is still going strong, but many folks are still doing it for all of the wrong reasons. If you love juicing, make sure you’ve got the facts.
Myth: Juicing helps you lose weight
Fact: Although fruits and vegetables are relatively low in calories and have plenty of vitamins and antioxidants, too much of anything can pack on the pounds. Each ½ cup of fruit has about 60 calories. Juicing 4 to 5 cups of fruit comes out to 480 to 600 calories in one serving. If you’re trying to lose weight while juicing, portions still matter. Furthermore, diets that advocate juicing alone aren’t balanced (where’s the protein?) and are often dangerously low in calories overall.
Myth: Juicing is a way to cleanse your body
Fact: Your liver and kidneys were created to detoxify and naturally cleanse your body. Juicing or taking special concoctions won’t do a better job and there is no scientific evidence proving otherwise.
Myth: Juicing provides more vitamins
Fact: Fruit and vegetables contain loads of vitamin C and some B-vitamins which are easily destroyed by slicing, cooking and juicing. (In order to get the most vitamins from your juice, prepare right before drinking.) Also, the nutrient-rich skin of the fruit or vegetable is often peeled before juicing and the fiber-rich pulp is left behind.
Myth: Expensive juicing machines are best
Fact: There’s no need to invest in an expensive juicer. Many fruits can be juiced right in the blender. I recommend starting with your blender and if juicing is something you really love (and continue doing regularly), then shop around and invest in reasonably priced juicer.
Myth: Juicing is better than eating the whole fruit or vegetable
Fact: There’s nothing better than munching on the whole fruit or vegetable. Advocates of juicing say it provides much needed rest to the digestive tract, especially from fiber. However, most folks don’t come close to taking in the recommended 25 to 40 grams of fiber per day.
Myth: Decaffeinated tea is caffeine free
Decaffeinated teas do contain some caffeine, about 2 to 10 milligrams per cup. If you’re looking to go caffeine free, herbal teas are your best bet. If you do go for the caffeinated stuff, keep in mind that the amount of caffeine differs from tea to tea: Black tea has around 60 milligrams of caffeine per 8 ounces, about double that of green tea.
Fact: Tea can help you meet your daily fluid needs
Many folks believe that tea doesn’t contribute to your daily fluid needs. Studies show that caffeinated drinks don’t have a negative effect on your hydration status. However, caffeinated beverages can cause you to lose some fluid so consume them in moderation.
Myth: Herbal tea is safe during pregnancy
Many women avoid regular tea during pregnancy and turn to herbal teas instead — but they aren’t all necessarily safe. Some herbal teas contain ingredients that either haven’t been fully researched or may have a negative effect on the fetus. Speak to a registered dietitian or doctor before consuming herbal tea when you’re expecting.
Fact: Adding a spritz of citrus to tea is healthy
Tea contains natural plant compounds called flavonoids, which have been shown to help reduce the risk of heart disease. To maximize the power of flavonoids, it’s best to drink freshly brewed tea. Brew a fresh batch and add a spritz of lemon or orange juice in order to help preserve the flavonoids.
Myth: Drinking green tea will burn fat
Unfortunately, green tea has been hyped up as a magic weight loss solution. This myth’s comes from the fact that green tea contains a stimulant which does speed up metabolism—but only a small amount. If you think sipping on cups of green tea or popping supplements is the answer, be careful. Green tea does contain caffeine, which can be dangerous if you have a heart condition. In addition, green tea supplements can react with other medications
Myth: Tea doesn’t have an expiration date
If you’ve got bags of tea sitting around for years, it’s time to toss them. The shelf life of tea is about 6 months. Over time, the powerful flavonoids found in tea are reduced. To get the most out of your tea, store it in a cool, dark place.
Myth: Eating at night causes weight gain
There’s no magical evening hour where foods just turn to fat. Once your calorie intake exceeds expenditure you can put on the pounds — no matter what time of day. On the other hand, if you need more calories after dinner, have a light and sensible snack.
Myth: Eat spicy foods to burn calories
There’s an element of some spicy foods (like chili peppers) that may help suppress appetite and create a short-lived increase in body heat. BUT don’t rely on these tactics to shed pounds – they could do more harm than good, especially if you’re prone to heartburn.
Fact: Eating throughout the day fuels metabolism
Eating sensibly throughout the day keeps energy and blood sugar levels more stable. This can also help prevent overeating later in the day.
Myth: Green tea revs up metabolism
With plenty of antioxidants to offer, there’s nothing wrong with enjoying a daily dose of green tea. While rumors swirl about the weight loss benefits, numerous studies have failed to find solid evidence. The caffeine found in green tea might give you a quick boost, but it’s no magic bullet.
Fact: Exercise boosts metabolism
It’s fairly simple: exercise raises heart rate and higher heart rate means more calories burned. Folks who exercise at high intensity can reap the benefits after exercise has ended. Women who don’t get enough exercise are at greater risk for Metabolic Syndrome, a combination of several risk factors for chronic disease such as high blood pressure and type 2diabetes.
Myth: Skinny people have a faster metabolism
Skinny doesn’t always mean faster (metabolically speaking) or healthier – thin folks are at risk for heart disease and type 2 diabetes as well. Genetics can play a role in your metabolic rate and that will affect how efficiently (or inefficiently) calories are burned, no matter what your body type.
One of the hot topics that’s hitting headlines recently has people asking, is juicing healthy or simply the latest health fad? While opinions are rampant you can rest assured that taking control and making your own juice at home can at least help ensure you’re getting the most out of your juice. Here are the most common myths that people believe about juicing — I help to get the facts straight.