How healthy are the NAKED juice smoothies
Is Naked Juice Healthy? Advantages and disadvantages
Naked Juice is a brand of fruit and vegetable smoothie with tempting flavor combinations like pomegranate-blueberry and Green Machine - a Michung au apple, kiwi, broccoli and several others
Naked Juice is a brand of fruit and vegetable smoothies with tempting flavor combinations like pomegranate-blueberry and Green Machine - a mix of apple, kiwi, broccoli and several other delicious foods.
Although they have grown in popularity recently as juicing has become a trend, there is considerable controversy surrounding their health effects.
This article explains whether naked juice is a healthy option.
What's in a bottle of naked juice?
Naked Juice gets its name from the absence of preservatives, added sugars and artificial flavors.
Some of his drinks are supplemented with vitamins or natural foods such as spirulina.
A 450 ml serving of Naked Juice's Green Machine provides (1):
- Calories: 270
- Carbohydrates: 63 grams
- Sugar: 53 grams
- Fiber: 1.3 grams
- Protein: 4 grams
- Fat: 0 grams
- Vitamin C: 50% of the daily value (DV)
- Vitamins A, B2 and B6: 25% of the DV
However, other products like Blue or Red Machine contain up to 320 calories and 76 grams of carbohydrates per 450 ml bottle.
High in sugar, low in fiber
Although naked juice drinks do not have any added sugar, they are still high in sugar from naturally occurring sources such as fruits. Additionally, they are low in fiber as most of this nutrient is removed during the juicing process.
Note that the American Heart Association recommends a maximum daily intake of 9 teaspoons (37.5 grams) of sugar for men and 6 teaspoons (25 grams) for women (2).
A 450 ml bottle of Green Machine naturally delivers an amount equivalent to a whopping 13 teaspoons (53 grams) - well above these recommendations.
Juicing advocates often refer to U.S. Department of Agriculture (USDA) nutritional guidelines that recommend 2 servings of fruit per day made from either whole fruit or 100% fruit juice (3).
Because fruit juices contain less fiber, the USDA emphasizes that at least one serving should be made from whole fruit.
As a result, you may need to limit your juice intake to make sure you are eating whole fruits too.Summary
Naked juice may not be as nutritious as you think it is. Like most juices, it is high in sugar and low in fiber.
Naked juice products can offer several benefits.
Research shows that moderate consumption of 100% fruit and vegetable juices such as naked juice beverages can help meet daily antioxidant needs (4, 5, 6).
In addition, because of their antioxidant content, fruits and vegetables can protect against certain chronic diseases (7).
Antioxidants protect your body from damage caused by free radicals, which are unstable molecules that can cause oxidative stress.
A 14-week study of 49 people found that drinking fruit and vegetable juices significantly increased blood levels of antioxidants and folic acid compared to a control group (8).
A 4-week study of 60 people observed similar results. Those who drank a fruit and vegetable concentrate daily showed a 528% and 80% increase in blood antioxidants for beta-carotene and lycopene, and a 174% increase for folic acid (9).Summary
Naked juice drinks can help you meet your daily fruit and vegetable needs and increase your blood antioxidant levels.
Cons of Drinking Naked Juice
While naked juice drinks offer some health benefits, they are low in fiber and high in sugar.
Excessive sugar content
Even 100% fruit and vegetable juices can deliver too much sugar, as they pack several servings of whole fruit in a drinkable form.
For example, a 450 ml bottle of Naked Juice's Red Machine is made from almost 2 apples, 11 strawberries, half a banana, 13 raspberries, 2/3 of an orange, 7 grapes, 1/4 grapes, a pomegranate, and 3 cranberries.
High sugar intake is linked to an increased risk of obesity, heart disease, and type 2 diabetes (10, 11).
In an 18-year study of 71,346 healthy women, eating whole fruits and vegetables significantly reduced the risk of type 2 diabetes - while drinking fruit and vegetable juices increased the risk (12).
In addition, a study of 187,382 adults found that replacing fruit juice with the same amount of whole fruit reduced the risk of diabetes by 7% (13).
Low in fiber
For fruit and vegetable juices, including naked juice, most of the fiber is removed during the juicing process.
Fiber plays an essential role in weight management by promoting a feeling of fullness and thus regulating your appetite and food intake (14).
Fiber is also linked to a reduced risk of heart disease, type 2 diabetes, and metabolic syndrome. In addition, it helps to stabilize blood sugar levels and insulin secretion and possibly prevent blood sugar spikes - a risk factor for type 2 diabetes (15, 16).
However, fruit and vegetable juices can increase both blood sugar and insulin levels due to their lack of fiber (15).
Can lead to weight gain
Drinking naked juice can lead to weight gain.
Since naked juice beverages are made from 100% fruit and vegetable juice, their sugar content consists mainly of fructose, one of the naturally occurring sugars in fruits.
Scientific evidence suggests that too much fructose can lower your calorie consumption and fat metabolism. It can also promote insulin resistance while increasing caloric intake and belly fat content (10, 17, 18, 19).
In a 10-week study of 31 adults, those who drank beverages sweetened with fructose had a lower rate of fat burning and lower calorie expenditure at rest than those who drank beverages sweetened with glucose (20).
In addition, liquid calories, such as fruit juices, are less likely to make you feel full than food calories, potentially resulting in higher calorie intake (17, 21, 22, 23).
In a study where 40 adults got the same number of calories from apples, apple sauce, or apple juice, those who received the juice reported feeling hungry earlier than those who received the whole fruit or apple sauce (24).Summary
Naked juice products are high in sugar, low in fiber, and can lead to weight gain over time.
The final result
Although naked juice drinks do not contain any added sugar, preservatives, or artificial flavors, they are still high-calorie, high-sugar drinks.
Although they may contain antioxidants as well as some vitamins and minerals, they are low in fiber and can lead to weight gain over time.
You are better off eating whole fruits and vegetables, as these provide more fiber and less sugar. However, if you do choose to drink naked juice, do so in moderation.
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