How we are cheated when selling green juices, and how to find really useful ones in the USA
'14.03.2021'
Source: Consumer Reports
Over the past few years, green juices have become a fashionable attribute for all who adhere to a healthy lifestyle, as well as for fitness enthusiasts. But are these juices useful?
They seem to be surrounded by an aura of health and longevity - they promise to "make your body sing" (Suja mighty greens) and provide “cheerfulness in every step” (Blueprint motion potion) tells Consumer Reports... But not all green juices are created equal, according to doctors. Which ingredients should be avoided, and which - on the contrary - should you look for by studying the labels in order to choose really healthy green juice?
Watch for sugar
Labels that say “no sugar” or “0% sugar” (Naked Juice Green Machine) are often misleading. If you read the small letters, you will find that a 15-ounce bottle contains 53 grams of sugar and 270 calories. In the same amount of conditionally harmful Coca-Cola - 49 grams of sugar. It's all about the ratio of fruits and vegetables. Green drinks based on apple and other fruit juices contain more sugar than predominantly vegetable drinks. Yes, the manufacturer may not add sugar to such juices, but the body processes fruit sugars in the same way as sugar from a bag or sugar bowl. Too much fruit juice in the diet can lead to obesity and diabetes.
Beware of drinks that look green, but are essentially fruit juices. For example, 3 from 4 main ingredients in Naked Juice Pressed Citrus Lemongrass Is a fruit juice with 33 grams of sugar per 12 ounces. It is best to look for drinks that are high in vegetables - especially leafy greens, spinach, kale, and a little added fruit juice. For example, Daily green purity includes cabbage kale, cucumbers, parsley, broccoli, celery, lemon and basil and the minimum sugar content (9 g in a bottle with 12 ounces).
Do not rely on fiber
While green drinks can contain many valuable nutrients, when the vegetables are juiced, the fibers usually remain in the juicer. Fiber slows down the flow of any sugars into the bloodstream, in addition, it has many other benefits - it helps to lower cholesterol levels, protects against diabetes, inflammation and helps control weight. Unfortunately, most bottled green juices contain less than 1 gram of fiber. Eat whole vegetables (including greens) whenever possible, says nutritionist Amy Keating. But if you prefer to get your greens in liquid form, then the only way to preserve fiber is to prepare the mixture in a blender (not a juicer!) That can turn whole vegetables and fruits into liquid.
Check the sodium content
Most green drinks do not contain added salt, but some vegetables, such as beets and celery, contain quite a bit of natural sodium. For example, some of the green drinks Evolution Fresh (Organic Essential Greens and Organic Green Devotion), including celery juice as a first ingredient, contains more sodium than many of their counterparts. Essential Greens Contains 300 mg of sodium (doctors recommend less than 2300 mg per day) in one 15-ounce bottle. Not that this is very small, considering that you would not expect this from drinks at all. And with everything you eat in a day, it's not that hard to exceed your daily allowance. Read the labels!
On the subject: Is freshly squeezed juices so useful and do they remove toxins?
Size matters
Volumes of bottles with juices can confuse you. For example, Bolthouse Farms Daily Greens Sold in an 15,2 ounce bottle, the same size as a bottle Evolution Fresh Organic Smooth Greens. At first glance it may seem that Evolution Fresh Organic contains more sodium (280 mg) and sugar (19 g) than Bolthouse farms (170 mg sodium and 16 grams sugar) but - serving size Bolthouse makes up only half while Evolution - a full bottle. And if you drink a whole bottle Bolthouse, then get 340 mg sodium and 32 g sugar.
Be careful with promises
On your website Suja claims that their Glow green drink will make your skin glow. Other manufacturers promise that their green juices can help you sleep well, cleanse your blood, or help "rebalance your body." What do the experts think? “You don't have to take everything at face value; such claims require extensive research,” Keating says. In other words, if it sounds too good to be true, it probably is.
Healthy options
The editors carefully examined the nutritional labels of several green juices on the market in order to select several healthier options.
- Suja 12 Essentials: there are many vegetables and almost no fruit, but there is ginger juice, tea from two varieties of mint - organic and pepper. 8 grams of sugar per 16 oz bottle. The sodium level is high at 230 mg, but overall this is one of the best choices.
- Evolution Fresh Organic Emerald Greens: sold in Starbuckssome drinks ruler Evolution Fresh contain relatively high amounts of sodium. In a bottle Evolution Fresh in 11 ounces there is cabbage kale, apple, cucumber, spinach and romain, 90 mg of sodium and 14 grams of sugar.
- Blueprint Motion Potion: four types of leafy greens (romaine, kale cabbage, parsley and spinach), apple juice, peppermint oil and rosemary extract. Each bottle of 12 ounces contains 60% daily recommended amounts of vitamin A, as well as vitamin C, potassium, and even 3 g of fiber.
- Daily Greens Purity: The 12-ounce bottle contains cabbage, cucumber, parsley, broccoli, celery, lemon, and basil, 9 grams of sugar, and 180 mg of sodium per bottle.
