Detox juices: benefit or harm?

It is claimed that vegetable and fruit juices, which are called detox juices, help cleanse the body of harmful substances.

But this statement has not been confirmed by relevant studies and is most likely clearly exaggerated: waste products from metabolic processes in the human body are bound by liver enzymes and filtered by the kidneys, and are removed naturally – through the intestines, bladder, and sweat glands. [ 1 ]

Benefits and harms of detox juices

It is unlikely that anyone needs to explain the benefits of vegetables, fruits and berries, filled with vitamins, macro- and microelements, as well as plant fibers (cellulose) - natural enterosorbents and prebiotics.

So, maybe all these not only useful, but also necessary substances for the body can be concentrated in the form of freshly squeezed juices and for several days go on a cleansing diet, drinking detox juices? Actually, this is exactly what many popular sources recommend, noting the easier absorption of nutrients from juices and advising to arrange detox days on juices - one, two or three. [ 2 ]

Store-bought juices containing sugar and preservatives are not suitable for this: you need to make the most beneficial juices - from fresh fruits and vegetables - using a juicer or blender.

According to proponents of juice cleanses, they promote healthier eating, since a juice detox diet involves giving up sugar and all refined products. Undoubtedly, in addition to saturating the body with vitamins, detox juices also have considerable benefits. [ 3 ]

But how these juices support the body's natural detoxification, no one really explains. But they promise the weight loss effect that most dieters want. To their chagrin, this effect is very short-lived, and after returning to a normal diet, the lost also returns, often exceeding it.

Experts directly point out the potential harm of detox juices. Firstly, they are devoid of fiber, and, as is known, the role of dietary fiber in the digestion process and in all healthy nutrition is extremely important. Secondly, juices are drunk, and the lack of chewing does not cause the secretion of saliva, that is, the digestive and protective functions of alpha-amylase (which breaks down starches) and antimicrobial enzymes (lysozyme, lactoperoxidase, lactoferrin) present in saliva are “switched off”.

Thirdly, juices from sweet fruits supply the body with so-called fast carbohydrates, which increases the level of glucose in the blood and causes the release of insulin. And fructose, contained in fruit juices, quickly increases the level of triglycerides in the blood, which leads to the growth of fat deposits.

In addition, juices with a high content of organic acids may cause heartburn, stomach pain, and intestinal disorders.

Finally, a passion for detox juices from leafy greens (spinach, parsley) and beets, which contain organic oxalic acid salts - oxalates, can lead to the formation of oxalate stones in the kidneys (kidney stone disease).

Juice and Smoothie Detox

A more acceptable option is a one-, two- or three-day detox on juices and smoothies (smooth in English means smooth, even, homogeneous), that is, thick cocktails that contain chopped vegetable and/or fruit fiber. In addition, flax seeds or bran are added to these cocktails.

Green detox juices are recommended - from cucumber, spinach, zucchini, bell pepper, celery, apple, lettuce leaves with the addition of parsley, lemon, ginger root, young dandelion leaves. [ 4 ]

Since ascorbic acid (vitamin C) begins to oxidize quickly when vegetables and fruits are chopped, it is better to consume prepared juices and smoothies immediately, although storage in the refrigerator in a closed glass container is allowed (but not longer than four to five hours).

Recipes for detox juices – from pumpkin, carrots, beets, various fruits – are presented in the extensive material: Freshly squeezed juices from fruits and vegetables for weight loss.

A few days before the start of the cleanse, you need to gradually exclude coffee, sugar, meat, dairy products, bread and wheat flour products from your diet, and also eat more fresh vegetables and fruits.

On cleansing days, only juices and smoothies are consumed - at least one and a half liters per day. And you must drink water - room temperature or slightly warm.

Coming out of a juice and smoothie detox involves gradually (over the course of several days) adding back foods from your regular diet.

Experts emphasize that detox is not recommended as a long-term weight loss program, and such a diet cannot be considered healthy.

Read also how to avoid the most common nutritional mistakes.