Best Fruits and Vegetables To Juice
The great news is that there are many vegetables and fruits that you can juice, allowing you to make a variety of juice recipes and consume various nutrients.
Below are lists of vegetables and fruits that you will be juicing frequently for weight loss. Whenever you are at the supermarket, be sure to grab some of these items so that you always have something to juice at home.
Keep in mind that whenever you juice, you typically need 1 or 2 vegetables that have a lot of water content in them. Those provide the bulk of the liquid. Good examples are celeries, zucchini, and cucumbers. These vegetables are noted as “(base)” next to their names in the charts below. These are the vegetables that you always want to keep in stock in your refrigerator.
Some produce, such as bananas, cannot be juiced due to its consistency. Apples are often used as the base in many fruit juice recipes. However, for weight loss, use apples moderately and not as the base for any juice.
Home Dieting Essentials
Best Vegetables To Juice For Weight Loss
Best Fruits To Juice For Weight Loss
Full List of Common Vegetables for Juicing
Celeriac (celery root)
Full List of Common Fruits for Juicing
Which Vegetables and Fruits to Buy Organic as Much as Possible
As you begin to juice lots of vegetables and fruits, and hopefully decide to juice for the rest of your life :), you may wish to start replacing some of the more pesticide-heavy conventional vegetables and fruits with organic ones.
The “Dirty Dozen” report is a well-known report that lists the top 12 foods most commonly contaminated with pesticides.
This report is published by The Environmental Working Group (EWG), an American non-profit organization that specializes in research and advocacy in the areas of human health and the environment.
According the Dirty Dozen Plus™ list, here are the vegetables and fruits most contaminated with pesticides with “1” being the worst.
Most Contaminated Conventional Foods
3. Cherry tomatoes
6. Hot Peppers
7. Nectarines – imported
12. Sweet bell peppers
13. Kale / collard greens
14. Summer squash
We recommend that you visit their website at https://www.ewg.org periodically to see if they have added any new vegetable/fruit to the list.
What Does This Mean For You?
Here are the recommended solutions regarding the Dirty Dozen Plus vegetables and fruits, starting with the most ideal solution.
1. Always buy them organic.
2. For anything you cannot buy organic, avoid it and substitute with other vegetables and fruits not on the list.
3. Purchase conventional, but wash thoroughly and peel the skin off the produce if it’s possible.
Also juice a variety of vegetables and fruits in order to avoid accumulation of particular pesticides.
Keep in mind that eating conventional vegetables and fruits is still much better than eating junk food and processed foods!
So don’t give up juicing for that reason!
Fruit and Vegetable Ratio for Weight Loss
Whether you are juicing vegetables or fruits, juicing is an efficient way to consume lots of vitamins, minerals and antioxidants in 1 drink.
As a matter of fact, in the modern lifestyle, for most people, realistically it may be the only way to get the necessary amount of servings of vegetables and fruits each day.
However, fruits in general contain a lot of sugar to begin with, and when they are juiced and stripped of fiber, your body immediately absorbs the sugar. Immediate absorption of sugar, especially in large volumes, may even cause an insulin spike in your body, which over time may lead to weight gain and even health issues.
Juicing also makes it very easy to over-consume fruits and their sugar, potentially leading to over-consumption of sugar, which again may lead to weight gain and health issues.
When we eat fruits whole (not juiced), we eat them together with their fiber. Fiber actually slows down the absorption of sugar by your body, which helps prevent insulin spikes. In addition, since fiber is bulky and makes you full quickly, it prevents you from over-consuming the fruit (and the sugar within).
Fruit and Vegetable Ratio
So, for weight loss and for general health, it’s best to limit the amount of fruit you use when juicing. If you are just beginning, it’s ok for the juice to be fruit-heavy since you are just getting used to the taste of juice. And it’s important that you enjoy the taste of juice in the beginning.
Gradually reduce the fruit volume as much as possible. Ideally in the end you will be drinking mainly pure vegetable juices.
If you are new to juicing, drinking pure vegetable juices may sound nasty to you. However as your taste buds change over time, you will notice sweetness in pure vegetable juices and may even start to find fruit juices too sweet.
There are also tricks to making pure vegetable juices tastier. Some of them are described below. Most people need to transition gradually from fruit-based juices to vegetable-heavy juices.
As soon as you are able, you should reduce the fruit volume to less than 20%. Eventually always aim for 20% or less fruit (less is better).
Enjoy a fruit-heavy juice once in a while but don’t make it a habit.
Ways to Make Vegetable Juices Taste Better
Use Carrots Instead
Carrots make a great substitute for fruit. Carrots have a lot less sugar than fruits while providing great flavor and sweetness. For example, carrots have 4.7 grams of sugar per 100 grams, while apples have 10.4 grams of sugar per 100 grams.
Carrots are also rich in antioxidants.
Lemons and Limes Too
Adding a lemon or lime is another great way to give great flavor to your juice.
Especially when juicing dark green and/or bitter vegetables, lemons and limes offset the bitterness and provide a slightly sweet and refreshing flavor.
They are also very low in sugar.
Secret Weapon – Stevia
Stevia is a natural herbal sweetener that can be safely used to sweeten all your juices and contains no calories. Stevia is a natural herb originating from South America, and has been used for 1,500 years.
Since Stevia is a few hundred times sweeter than sugar, you only need to use a little bit to get the same effect.
1 teaspoon of Stevia powder is equal to approximately 1 cup of sugar.
You really only have to put in a pinch or two of stevia powder to dramatically sweeten your juices. Using Stevia is an excellent way to sweeten pure vegetable juices as well.
Eat the Whole Fruit
Another idea is to enjoy the whole fruit instead of juicing it.
For example, you can enjoy a whole apple with a pure vegetable juice.
This way you can enjoy the sweetness of the apple together with the fiber, which helps to reduce insulin spikes and over-consumption.
How Much Sugar Is Too Much?
According to experts, ideally you should be consuming less than a total of 24 grams of added sugar if you are a woman, and less than a total of 36 grams of added sugar if you are a man.
Added sugars are any sugars that are not found in whole foods in their natural state. They usually refer to any sugars added during processing or preparation. For example, sugars in cakes, cookies and soft drinks are considered added.
Sugars from any fruit and starchy vegetable that you are juicing beyond what you could typically eat should also be considered “added” since they are not in their natural state, potentially enabling you to drink a large volume in a highly concentrated (without fiber) state.
Keep in mind that on average, people are consuming about 85 grams of added sugar a day. If that includes you, in the beginning, any reduction is a success! As you get used to juicing and loving it, start reducing the amount of fruit volume so that you can be as close to the daily limit as possible (24 grams for women and 36 grams for men).
If you are prone to yeast infections, you should skip all fruits entirely or severely restrict them for the time being.
List of Fruits Used in Juicing and Their Sugar Content
Below is a list of fruits that could be used for juicing and their calories and sugar content per 100 grams of the fruit.
Just to give you an idea, a typical apple weighs about 200 grams.
(kcal per 100g of fruit)
(g per 100g of fruit)
|Pink and red grapefruit||42||6.9|
Now that you know the best fruits and vegetables to juice, get started with these delicious juicing recipes for weight loss!