Are Juice Cleanses Actually Good for You?

February 28, 2023

Published: February 28, 2023

Updated: April 18, 2023

Juice cleanses claim to be a quick option for losing weight, detoxifying your body, and feeling more energized. But are they really that helpful? As with most types of diets and “quick fixes” for your health, there are pros and cons, and many questions about safety. While juice cleanses certainly are seen as a healthy trend, they might not actually be that good for you. If you’re thinking of trying one, or are just curious about the health effects of doing a juice cleanse, this article is for you. We’ll explain the pros and cons and what safety concerns you should be aware of.

Juice

What is a Juice Cleanse?

A juice cleanse is a short-term diet that consists only of fruit and vegetable juices. Juice cleanses usually last between 1 and 10 days. Juicing should not be confused with blending; juicing involves squeezing the juice out of fruits and vegetables and eliminating the fiber, while blending mixes whole fruits and vegetables into a drinkable form. Often the goal in going on a juice cleanse is to lose weight or “detox” after a period of eating a lot of unhealthy food and/or drinking a lot of alcohol.

Health Benefits

Fresh fruits and vegetables are really good for you, and you’re (sort of) consuming a lot of them while on a juice cleanse. So, you’re probably getting more of certain vitamins and antioxidants than you do from your regular diet. You might initially feel better while on a juice cleanse because you’re getting a lot of anti-inflammatory compounds like antioxidants from the fresh produce.1 You will also be very well-hydrated since you’re drinking a lot of liquids. Some people report feeling initially more energized and having better digestion. 

One important thing to keep in mind is that not a lot of research supports the statement that there are long-term benefits to juice cleansing. A lot of what you’ve heard about how healthy going on a juice cleanse is probably anecdotal. And, everyone reacts differently to a drastic change in diet; negative side effects are not uncommon. Read on for the risks of juice cleanses.

Juice

Risks

Juice cleanses are definitely not without their own set of risks. One of the biggest risks is for nutrient deficiencies. You get almost no protein or fat from a juice cleanse, but you need these nutrients for your body to stay healthy. Instead, you are getting a lot of sugar from the juice. Although these are natural sugars (and therefore healthier for you than added refined sugar), the lack of protein in your diet means the high sugar content can cause your blood sugar levels to spike and crash.2

People often turn to juice cleanses to lose weight because a diet of only fruit and vegetable juices is very low in calories. However, your body needs calories to function! A low-calorie diet can cause fatigue, headaches, and cravings. Over the long-term, low-calorie diets can lead to muscle and bone loss.3,4 So, while you will probably see the number on the scale drop at the beginning of a juice cleanse, this rapid weight loss is not likely to last. 

Going on a juice cleanse may also be dangerous for your kidneys, especially if you already have kidney problems. Drinking juices that are high in oxalates, a type of antinutrient, can lead to kidney failure in people with kidney disease.4

The Verdict (and Better Options)

The consensus among experts is that juice cleanses are unnecessary and can actually be harmful to your health. Especially in the long-term, the negative effects of going on a juice cleanse well outweigh the positive ones.

There are not a lot of benefits to using a juice cleanse as a way to detox your body. If you’re not feeling great after a day (or a few days) of binging on junk food, the best thing you can do to reset and detox is to eat healthy, whole foods. A diet high in fruits, vegetables, and whole grains is a healthy way to get all the nutrients you need and get your diet back on track. Juices can be healthy (and refreshing!), but don’t use them as meal replacements. Instead, use them as supplements to a healthy diet, and use more vegetables for your juice rather than fruits. Or, instead of juice, make a smoothie instead! By eating the whole fruit or vegetable you will be getting more nutrients and fiber. And, you can add in nonfat Greek yogurt, milk, protein powder, or nut butters for protein.

The rapid weight loss caused by going on a juice cleanse is unhealthy and not sustainable. Following a healthy, balanced diet and exercising regularly, including resistance training, is a much more effective and safe way to lose weight without losing muscle and bone mass.3 Making permanent, healthy lifestyle changes like will also make sure you are able to stay at a healthy weight. 

If you like drinking juice and don’t feel any negative effects in the first day or two, a juice cleanse may work well as a way to boost your motivation and get back to your healthy habits. But if you start to feel uncomfortable side effects, it’s important to go back to eating whole, solid foods. A short-term (1-2 days) juice cleanse may be safe for some people, but longer juice cleanses are not recommended.

Juice and vegetables

Conclusion

As a health trend, juice cleanses just don’t live up to the hype. There are plenty of healthier and safer options for weight loss than drinking only juice! Juice cleanses can cause nutrient deficiencies and uncomfortable side effects, so they are not recommended for more than two days. Instead, focus on following a healthy diet and exercise routine to get the most health benefits.

Take charge of your health and longevity with Kyla’s Longevity program! Our expert team, including a registered dietitian, provides comprehensive support on your journey to living a long, healthy life. Discover your personalized nutrition and wellness plan tailor-made for you today!

References

  1. Antioxidants. The Nutrition Source. Published September 18, 2012. Accessed April 18, 2023. https://www.hsph.harvard.edu/nutritionsource/antioxidants/
  2. Carbohydrates and blood sugar. The Nutrition Source. Published August 5, 2013. Accessed April 18, 2023. https://www.hsph.harvard.edu/nutritionsource/carbohydrates/carbohydrates-and-blood-sugar/
  3. Cava E, Yeat NC, Mittendorfer B. Preserving Healthy Muscle during Weight Loss. Adv Nutr. 2017;8(3):511-519. doi:10.3945/an.116.014506
  4. Hunter GR, Plaisance EP, Fisher G. Weight loss and bone mineral density. Curr Opin Endocrinol Diabetes Obes. 2014;21(5):358-362. doi:10.1097/MED.0000000000000087
  5. Ermer T, Eckardt KU, Aronson PS, Knauf F. Oxalate, inflammasome, and progression of kidney disease. Curr Opin Nephrol Hypertens. 2016;25(4):363-371. doi:10.1097/MNH.0000000000000229
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