Juices can be a quick and convenient way to get some extra nutrients into your diet and promote weight loss. However, according to Healthline, some types of juice are high in sugar and low in fiber, which can increase calorie intake leading to weight gain over time. This is also true for many store-bought juices, which are often filled with sugar, artificial flavors, and preservatives.
### Healthy and Beneficial Juices
There are many healthy and delicious juices you can make at home while retaining higher fiber content, which can help enhance feelings of fullness and aid in weight loss. Here are some options:
1. **Celery Juice**
Celery juice has recently become a popular drink among those interested in improving overall health. It is low in calories and contains over 95% water. Studies suggest that choosing low-calorie foods and beverages can be beneficial for weight loss and fat burning. Celery juice is also an excellent source of antioxidants and beneficial plant compounds that can help reduce oxidative stress and combat inflammation.
2. **Beet Juice**
Many athletes have focused on consuming beet juice to enhance their performance due to its beneficial compounds like dietary nitrates. Dietary nitrates can help increase muscle efficiency and endurance, as well as lower blood pressure by widening blood vessels.
3. **Pomegranate Juice**
Pomegranate juice is delicious and refreshing, plus it is a healthy low-calorie drink that contributes to weight loss. Some scientific research indicates that pomegranate can help prevent spikes in blood sugar and reduce feelings of hunger.
4. **Vegetable Juice**
While the exact ingredients of green juices can vary, most feature leafy greens such as kale, spinach, or cabbage. These ingredients are rich in fiber, low in sugar, and packed with anti-inflammatory antioxidants. Studies have shown that increasing fruit and vegetable intake may be linked to lower body weight or reduced risk of weight gain over time. Green juices can be easily prepared to suit different tastes by swapping ingredients based on personal preference. For example, a simple green juice can be made at home by blending spinach, cucumber, green apple, and celery. Experts recommend using a blender rather than a juicer to gain additional benefits from the nutritional content and fiber of leafy vegetables, making it more satiating and helpful for weight loss.
5. **Watermelon Juice**
Watermelon juice is known for its sweet taste and refreshing, nutritious effect, together with its low calorie content. Watermelon is a great source of heart-healthy nutrients such as potassium, immune-supporting antioxidants, and vitamins A and C. With its high water content, watermelon can help with weight loss and maintaining a feeling of fullness.
6. **Lemon and Ginger Juice**
Lemon and ginger juice can be a vibrant and tasty addition to a healthy diet that aids in losing excess weight. Lemon can add flavor to the drink as well as provide additional antioxidants. Some studies on humans and animals have also shown that ginger can help boost metabolism, reduce appetite, and promote weight loss. The juice can be prepared by adding a small piece of peeled ginger, some fresh lemon juice, and one cup (30 grams) of raw spinach.
7. **Carrot Juice**
Carrot juice is renowned for being a nutrient-dense drink, as it is packed with vitamin A and other healthy carotenoids in each serving. Blending rather than juicing carrots can also increase the fiber content, enhancing feelings of fullness and helping to regulate appetite.
8. **Apple and Kale Juice**
Apple and kale juice can be a healthy, high-fiber alternative to sugary, store-bought fruit juices. Kale helps stabilize blood sugar levels after meals in both humans and animals, while apples are high in fiber and other nutrients. Research has shown that apple consumption is linked to increased weight loss and improved diet quality for both children and adults. Kale and apple juice can easily be prepared by blending a handful of kale leaves with a few slices of apple and can be enhanced in flavor and health benefits by adding other ingredients such as celery, lemon juice, ginger, or carrots.
