Is juicing good for you? Here’s what to know.

Cold-pressed juicing isn't new, but it’s still popular. Many people see it as a way to eat healthier, packing their fruits and veggies into a single drink. But is juicing good for you? 

Juicing can be part of a healthy diet because it provides vitamins and minerals from fruits and vegetables. But juicing removes fiber and can increase the concentration of sugar, so it’s not as nutritious as eating whole produce. 

Here are some of the health benefits juicing does — and doesn’t — offer.

What is juicing?

Juicing has come a long way from the usual orange or cranberry beverages found at a grocery store. In cold-pressed juicing, a heavy press is used to squeeze out liquid while removing pulp and seeds. Cold-pressed juicing is different from blending a smoothie, where you keep in the pulp.

Are there health benefits to juicing?

Since no heat is used in the cold-pressed juicing process, most of the vitamins and minerals from the vegetables and fruits stay in the liquid. Some people say that cold-pressed juicing lets you get a stronger dose of these good-for-you nutrients. Some juicing enthusiasts also claim that it helps with weight loss, digestion, or “detoxing,” but there’s little evidence for these benefits. And it’s important to remember that even though vitamins and nutrients stay in cold-pressed juices, the fiber gets taken out.

Why juicing isn’t always the healthy option

Before making juicing a habit, it’s good to know what it does to your body. Here’s how juicing can affect your fiber intake, blood sugar, and hunger. 

Juicing cuts fiber and spikes sugar

While fruit offers many health benefits, it can also be naturally high in sugar. When eaten whole, fruit provides helpful fiber. Fiber can help lower cholesterol, promote heart health, and help regulate the body’s use of sugar — preventing blood sugar spikes. 

During the cold-pressed juicing process, most of the fiber is removed. And if your juice contains fruit, that can lead to a big dose of sugar. Sean Hashmi, MD, regional director of weight management and clinical nutrition for Kaiser Permanente Southern California, explains why that matters. “You’re getting all the sugar straight,” he says. Without fiber to slow things down, juicing can lead to faster blood sugar spikes.

Removing the fiber from juice raises an additional concern for your gut health. Dr. Hashmi explains that fiber acts as a prebiotic, meaning it feeds the helpful bacteria living in your gut. And juice-only diets may quickly change the balance of bacteria in the mouth and gut, likely because they’re low in fiber and high in sugar¹“All those wonderful bacteria you have are going to eat that fiber and grow and be able to do all sorts of amazing functions, including making several vitamins for you.” Those gut bacteria also play a role in digestion, keeping you feeling full, and supporting steadier blood sugar levels throughout the day. Juicing deprives your body of those fiber-related benefits. 

Juicing can leave you feeling hungry

Some people use juicing as a meal replacement or grab a juice on the go as a snack. Because juicing lets you skip past chewing, your stomach absorbs the liquid faster. But that’s not necessarily a good thing. Dr. Hashmi explains that when a person juices, they “bypass all of our mechanisms that are designed to help us feel satiated.” When you don’t chew your food, you skip important parts of eating and digestion that help you feel full. You also may not feel the same stomach fullness you get from eating solid food. So you may feel hungry soon after drinking a juice.

Juicing and high blood pressure

Some juices contain potassium, a nutrient that helps keep blood pressure in a healthy range. Potassium helps by reducing the effects of sodium and easing tension in your blood vessel walls.² But the sugar in juice is a downside. Taking in too much sugar can raise blood pressure.³ So even a potassium-rich juice isn’t a good way to manage high blood pressure.

The good news is you can find potassium in fruits and vegetables like bananas, spinach, and potatoes, along with yogurt and some animal proteins. 

If you’re managing high blood pressure, lean on whole foods, go easy on high-sugar juices, and follow your doctor’s guidance.

Juicing and GLP-1s

If you take a GLP-1 drug for weight loss, like the brand names Ozempic or Mounjaro, you shouldn’t rely on juicing for nutrition. These medicines (short for glucagon-like peptide 1 agonists) help curb your appetite, so you eat fewer calories. That means every meal has to do more nutritional work with less food. Prioritize protein and key nutrients like calcium, or you’re at risk of muscle loss and weaker bones.⁴

An occasional cold-pressed juice might help you cope with nausea or stay hydrated. But filling up on juice leaves less room for the protein and nutrients you need. Whole fruits, vegetables, lean protein, and fiber-rich foods are better choices.

Common juice cleanse myths

Juice cleanses are often marketed as a way to “reset” your body or jump-start weight loss, but there’s little evidence to support these claims. Here are 3 common myths.

Myth: You need a juice cleanse to detox

Your body doesn’t need a juice cleanse to remove toxins. Your liver and kidneys already handle that job every day. During a cleanse, you replace regular meals with juice for a set period. But that shift in what you eat doesn’t improve the way your body removes waste.

Myth: A juice cleanse helps you lose weight

Any weight you lose on a juice cleanse will likely come back when you start eating normally again. That’s because weight lost during a juice cleanse usually comes from water and depleted carbohydrate stores, not lasting fat loss.

Myth: Juice cleanses are healthy and safe

Cleanses aren’t risk-free — especially when they severely cut calories or use unpasteurized juices. 

Juice cleanse side effects may include:

• Hunger and fatigue
• Blood sugar spikes and crashes
• Bloating, diarrhea, or constipation
• Electrolyte imbalance⁵
• Kidney stones⁶

How to make juicing healthier

If you juice, a few small changes can make it a healthier option. Start with how you prepare your produce and then balance your fruit and vegetables. 

Blending versus juicing

Getting your fruits and vegetables can still be convenient. “Blend, don’t juice,” advises Dr. Hashmi. Using a traditional blender to make a smoothie helps keep the healthy parts of produce, like fiber, and can make it more filling.

When building a smoothie, try to:

• Prioritize vegetables over fruit
• Use whole fruit instead of fruit juice
• Keep the skins and pulp for extra fiber
• Add a source of protein, fiber, or healthy fat, like Greek yogurt, nut butter, chia seeds, or ground flaxseed

Use more vegetables than fruit

When deciding how much fruit and how many vegetables to use, aim for 2 parts vegetables and 1 part fruit, Dr. Hashmi says. An easy way to picture it: Fill your blender with 2 cups of leafy greens or vegetables for every 1 cup of fruit.

Dr. Hashmi also suggests sticking to dark and colorful choices. “The darker the color, the richer the quality and quantity of antioxidants.” You can try adding kale, spinach, cucumbers, or cooked red beets to your next blended smoothie, along with berries or citrus for natural sweetness. And if you do have a cold-pressed juice, remember to be mindful of the ingredients. Aim to choose one that includes mostly veggies.

Want more support building healthier habits? 

Your Kaiser Permanente care team can help you learn more about nutrition and healthy eating. Explore healthy eating classes near you. (Some classes may require a fee.)