If you ever wondered where to drink your greens or eat them, choose the latter. A tall glass of green juice might look like health in liquid form, but when it comes to real, lasting nutrition, that bowl of steamed broccoli or sautéed spinach is hard to beat.
Despite being popular, juice diets lack sufficient scientific backing. As per a study in the National Institutes of Health (NIH) a 3-day juice-only diet in 20 healthy adults led to temporary weight loss, changes in gut bacteria, increased nitric oxide (a vasodilator), and reduced oxidative stress. This study suggests short-term benefits may be linked to gut microbiota changes and improved well-being.
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According to a Health article summarising information originally from MarthaStewart.com, nutrition expert Dr Whitney Linsenmeyer (PhD, RD, LD), an assistant professor and director of the DPD Programme at Saint Louis University’s Department of Nutrition and Dietetics, explains that when you blend greens into a smoothie, the fibre remains intact, supporting digestion, satiety, and blood sugar regulation. However, when you juice vegetables, the fibre is removed, causing you to miss out on these benefits.
Dr Linsenmeyer further explains, “There are also powdered green supplements made from ingredients like spirulina or chlorella, but these do not contain fibre either. Some of these powders might help with things like reducing inflammation or providing iron for pregnant women, but they are not the same as eating actual vegetables.”
Does your body absorb nutrients better from juice? Not really. Whether you chew or sip your greens, your body absorbs the nutrients similarly. “One small exception is spinach, which contains oxalic acid, a natural compound that can slightly reduce how much calcium your body absorbs. But this effect is the same whether it’s in a salad or a juice,” she says.
There aren’t extensive studies on fresh green juice itself. However, spirulina powder has been linked to weight loss and reduced inflammation. Smoothies, which retain the whole fruit and vegetables, are better proven to help people eat more healthily.
Dr Linsenmeyer warns to be cautious with shop-bought green juices because many contain mostly apple or pineapple juice with only a small amount of greens. “If it tastes very sweet, it probably isn’t that healthy,” she says.
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So if you are wondering if you should make your own or buy it, or how much to drink, studies say a serving of juice is about 120ml (4 ounces). For spirulina powder, about 5 grams a day is enough, and don’t go over 8 grams — too much can upset your stomach. Both homemade and store-bought juices have their ups and downs. Just check the labels — if apple juice is the first ingredient and spinach the last, you’re not really getting much green in your drink.
Whole vegetables give you the most nutrition for your money. As per Dr. Linsenmeyer they may not be as trendy as green juice, but they’re the real nutritional powerhouse. “Green juice can be a good treat if it helps you eat more greens, but do not rely on it completely. If you want a healthy drink, smoothies with greens, fruit, and something like yoghurt or nut butter are a better all-round option,”
Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for a specific health diagnosis.
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