When it comes to deciding WHAT to juice, follow The 90/10 Rule:
- 90% Vegetables
- 10% Fruits
Why? Because fruits are much higher in sugar than vegetables, and when you juice fruits, you are removing the fibrous portion which helps slow down the release of the sugar that is in the fruits, thus spiking insulin levels more than desired. Even though the sugar is "natural", if a juice has too much natural sugar it can affect insulin levels pretty dramatically, causing cravings and other not so healthy things like gaining weight. This is why I recommend keeping the sugary fruits and vegetables in your green juice to a maximum of 10% of the total amount of things you are juicing. Exceptions to this rule are lemons and limes that are naturally very low in sugar and do not spike blood insulin levels like other fruits, and we like to add these to almost every juice as you can see in STEP 5: Add Lemons & Limes.
Vegetables provide a multitude health benefits and people who eat more vegetables as part of an overall healthy diet and lifestyle&nbsp;are likely to have a reduced risk of many chronic diseases. Vegetables provide nutrients vital for health and maintenance of your body. Eating a diet rich in vegetables and fruits as part of an overall healthy diet may reduce risk for heart disease, including heart attack and stroke and may protect against certain types of cancers. Diets rich in foods containing fiber, such as some vegetables and fruits, may also reduce the risk of heart disease, obesity, and type 2 diabetes.
- Juicing helps you absorb all the nutrients from the vegetables. This is important because most of us have impaired digestion as a result of making less-than-optimal food choices over many years. This limits your body's ability to absorb all the nutrients from the vegetables. Juicing will help to "pre-digest" them for you, so you will receive most of the nutrition, rather than having it go down the toilet.
- Juicing allows you to consume an optimal amount of vegetables in an efficient manner. If you are a carb type, you should eat one pound of raw vegetables per 50 pounds of body weight per day. Some people may find eating that many vegetables difficult, but it can be easily accomplished with a quick glass of vegetable juice.
- You can add a wider variety of vegetables in your diet. Many people eat the same vegetable salads every day. This violates the principle of regular food rotation and increases your chance of developing an allergy to a certain food. But with juicing, you can juice a wide variety of vegetables that you may not normally enjoy eating whole.
In summary, I strongly advocate for you to adopt this code: Drink your Veggies. Eat your fruits!