In a world where there is more and more ultra-processed food, we eat worse and there are many more obese people… fast diets are presented as a true miracle, and there are hundreds and thousands of people who follow them. There are all kinds, from eating pills, eating only proteins, intermittent fasting… And the latest novelty has been to ingest only juices. A miracle diet that assures you that you will lose weight and “detox” your body by ingesting only juices for three days. How safe is this miracle diet?
What is a miracle diet?
These are types of diets (quite strict) that promise to lose a lot of weight in a very short time. They tend to be popular precisely for that reason, for promising spectacular results. The problem with these diets is that it is not healthy to lose weight so quickly because it can cause a rebound effect and because it can damage some organs in our body.
In addition, they do not usually have scientific support! And immediate results, most of the time… do not exist. So no, these types of diets are not healthy diets because they do not promote a balanced diet or a sustainable lifestyle.
The juice diet
Now, the latest fad was to eat only juice for three days, but scientists from Northwestern University and the University of Illinois Urbana-Champaign have assured that this type of diet could have very harmful effects on the microbiome in just three days, and this is because, eating only juice can cause changes in the bacteria in the mouth and intestine and increase inflammation in our belly. Is it worth it?
Results of the study
Researchers selected 14 volunteers and divided them into three groups: one that ate only vegetables and fruits, another group whose diet was based on plants but without juices, and a third group that combined juices and other solid foods.
The group that only drank juices showed changes in the bacteria in their mouth. An increase in proteobacteria was detected, a type of bacteria related to inflammation and metabolic problems. And this was due to the lack of fiber, which not only regulates digestion, but also helps feed the good bacteria in the intestine, promoting a healthy balance.
Why is fiber important?
Blending fruits and vegetables only removes the fiber from the food, and fiber is necessary for us, it balances blood sugar levels, feeds good bacteria in the gut (and strengthens the immune system) and reduces inflammation.
By removing fiber in the blending, the sugar in the juices is absorbed much faster and on the one hand promotes glucose spikes, and on the other, as this study has shown, it promotes the growth of harmful bacteria.
Are juices harmful?
No, but like everything, you have to take them to a certain extent. The important thing is to always maintain a balanced diet (and not take them as the only source of food for several days!!!)
So, it is better to take smoothies or purees rather than juices (because purees keep the fiber intact) and if you are going to take juices, it is best to use vegetables rather than fruits, so that they have less sugar content.
Nutritional Smoothie
We are going to leave you with a recipe that you will surely love, that complies with a balanced nutrition and is also delicious:
- 1 cup of fresh spinach (fiber, vitamins A, C, K, iron)
- ½ ripe banana (quick energy, potassium)
- ½ cup of blueberries (antioxidants, fiber)
- 1 tablespoon of ground chia or flax seeds (omega-3, fiber)
- 1 tablespoon of almond butter or natural peanut butter (healthy fats, protein)
- 1 cup of unsweetened almond milk or natural yogurt (protein, calcium)
- ½ cup of water
- Optional: 1 scoop of protein powder (if you need extra protein)
Wash everything well, put it in a blender, and enjoy!