Some people love their veggies, while others can’t stand the sight of them. But when it comes to juices, most of us are game, but for fruit juices and not vegetable ones. Still, when comparing the health benefits, vegetable juices come on top, which is nothing fancy but a nutrient-rich beverage made by extracting the liquid from fresh vegetables.  Unlike fruit juices, which are often high in natural sugars and calories, vegetable juices offer a lower-sugar, low-calorie alternative packed with essential vitamins, minerals, and antioxidants. Let us know which is a sure shot winner, and why, and how to make them a daily habit.

Also Read: On Weight Loss Journey? 10 Foods You Should Avoid As Recommended By a Nutritionist


Which Is a Winner, Vegetable Or Fruit Juice?

Certainly vegetable! Incorporating fresh vegetable juices into a balanced diet can be a powerful step toward improved overall health and wellness. With the power to deliver concentrated nutrients in an easily digestible form, for individuals who struggle to eat enough vegetables daily, juicing can be a convenient and effective way to bridge the nutritional gap. Drinking a veggie juice can help support immune function, improve digestion, promote detoxification, and maintain healthy skin. A satisfying, low-calorie option between meals, vegetable juice is also hydrating and can support weight management.  Fruit juice may be delicious, but it has certain dos and don’ts as compared to vegetable juice options.

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5 Health Benefits Of Vegetable Juice

Carrots, spinach, kale, beetroot, celery, cucumber, and tomatoes are some of the popular vegetables used to make a fresh juice. Here are some of the health benefits they bring:

Lower Sugar Content

Vegetable juice contains far less natural sugar than fruit juice, helping prevent blood sugar spikes and supporting weight management.

Fewer Calories

Since it has less sugar, vegetable juice is typically lower in calories, making it a better option for those watching their calorie intake.

More Nutrient-Dense

Vegetables are packed with vitamins such as A, K, and C, minerals, and phytonutrients without the added sugars found in fruit juices.

Better For Diabetics

The low glycaemic index of most vegetables makes their juice safer for people with diabetes or those looking to manage blood sugar levels.

Alkalizing And Anti-Inflammatory

Many vegetables help reduce acidity in the body, promoting better pH balance, digestion, and reduced inflammation.

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Is Adding One Fruit To Vegetable Juice A Good Choice?

 Yes, it is! A smart way indeed, simply squeezing in one fruit is a way to get better flavour, better nutrition, without losing the health benefits of vegetable juice. This is how it helps:

Improves Taste

A single fruit, like an apple or an orange, adds natural sweetness, making the juice more enjoyable without overwhelming it with sugar.

Balances Flavors

Fruits help balance the sometimes bitter or earthy taste of leafy green vegetables like kale or spinach.

Boosts Nutrients

Fruits provide additional vitamins (like Vitamin C) and antioxidants, enhancing the nutritional value of the juice.

Supports Digestion

Certain fruits, like pineapple or papaya, contain enzymes that aid digestion and help your body absorb nutrients better.

Encourages Healthier Habits

A slightly sweeter juice can make it easier for kids or beginners to enjoy vegetable juices and stick to healthy routines.

Are you looking for a low-sugar, low-calorie, nutrient-rich beverage that supports overall health? A glass of vegetable juice (Sometimes mixed with some fruit) is then the answer! However, it is important to use whole, fresh ingredients and avoid adding sugar.

Try these recipes, which do not require fancy ingredients yet bring the most nutritious things on board:

Classic 5-Vegetable Juice

Ingredients:

  • 1 carrot
  • 1 cucumber
  • 1 celery stalk
  • 1 tomato
  • 1 small beetroot

Method:

  • Wash all vegetables thoroughly
  • Peel the carrot and beetroot if desired
  • Cut all into chunks suitable for your juicer or blender
  • Juice them all together
  • Add a pinch of salt and lemon juice
  • Stir well and serve immediately

Benefits: Rich in antioxidants, great for detox and digestion, this can be taken on an empty stomach in the morning in small quantities or with breakfast in little higher portions.

Low-Sugar Fruit-Veggie Juice

Ingredients:

  • 1 green apple
  • 1 cup spinach
  • 1 cucumber
  • 1 celery stalk
  • Salt and black pepper to taste

Method:

  • Wash all ingredients thoroughly
  • Core and slice the green apple
  • Cut the cucumber and celery into chunks
  • Juice or simply blend everything
  • Add a squeeze of lemon
  • Add salt and pepper
  • Serve immediately

This 1 fruit and 3 vegetables drink is light, refreshing, low in sugar, and high in fibre, antioxidants, and hydration. Green apples are lower in sugar than red apples; therefore, it is a better option if the juice is being served to diabetics.

(This article is reviewed by Kalyani Krishna, Chief Content Editor)

Author Profile: Preeti Sharma

Preeti Sharma has a master’s in electronic media and mass communication and certification in short-term writing from Florida. With close to a decade of experience, she specializes in crafting engaging blogs on beauty, veterinary care, and healthy cooking. Preeti is proficient in video editing tools and produces captivating and informative content across multiple platforms.

References:

Health effects of 100% fruit and vegetable juices: evidence from human subject intervention studies

Irene Rossi, Cristiana Mignogna

https://pubmed.ncbi.nlm.nih.gov/37655747/

https://pmc.ncbi.nlm.nih.gov/articles/PMC5372571/