On social networks, they are everywhere: the famous smoothies and green vegetable juices, based on #detox celery, #slimming broccoli and #anti-inflammatory spinach. The problem ? Although they appear healthy at first glance, they actually present many health risks.
“Slimming” and “detox” juices
On TikTok, green vegetable juices are popular. “Green juice changed my life“, even claims an Internet user, quoted by 20 minutes.
These popular drinks indeed promise to make “lose belly fat“, “to improve transit“, to strengthen “cell renewal” or even to feel better in your body. Some indeed reveal having succeeded in “eliminate their acne” while sipping smoothies made from green vegetables. However, this #green movement is not ideal for your health, warns Julie Boët, dietitian-nutritionist.
Green juices: why their consumption should be moderated
One of the first things to consider is the amount of fruits and vegetables used to make a single glass of juice.
“In fact, a juice can contain the equivalent of several oranges, apples or carrots, whereas if we were to eat these same foods whole, the quantity would seem far too large on a plate. This leads to overconsumption of natural sugars without the body having to make the effort of chewing and digestion necessary to assimilate them correctly,” reminds the dietician.
Then, juices are devoid of fiber, which is essential for the regulation of blood sugar, satiety and the proper functioning of intestinal transit.
“Even smoothies, although retaining some of the fiber, fragment them when mixed, reducing their effectiveness. Result: the absorption of sugars is faster, causing glycemic peaks which, in the long term, can promote weight gain and insulin resistance. warns the expert.
A detox effect… Really?
These drinks are often perceived as slimming or detox allies, when in reality they constitute false friends in these approaches, warns Julie Boët.
In the context of weight loss, they provide a large quantity of liquid calories which do not satiate you in the long term.which can lead to increased hunger and excessive consumption of other foods later. Likewise, the idea that juices allow a “detox” of the body is a myth, because our body already has specialized organs, such as the liver and kidneys, which naturally carry out this function. The virtues of raw food will therefore have more positive impact on your health than in liquid form..
Finally, it is important to remember that these drinks in no way replace a balanced meal.
“They are often deficient in proteins and good lipids, essential for a complete and satiating diet. Thus, rather than favoring juices and smoothies, it is preferable to opt for the consumption of whole fruits and vegetables, which will provide all their benefits without the disadvantages linked to their processing. However, this can help to integrate vegetables into daily life for people who have difficulty consuming them, but it is preferable to consume them in solid form and occasionally in the form of juices or smoothies”, concludes the nutritionist.