Benefits of Juicing: A Practical Beginners Guide

Benefits of Juicing: A Practical Beginners Guide

History of Juicing

The Dead Sea Scrolls were the first known documentation of juicing, so we know that during the biblical times that it was a thing to the common man.

But, fruit juices were already well established, and people of that time already had the technology to make grape juice. They knew how to preserve it for months at a time by using wineskins and lowering into the wells that had an average temperature of about 52 degrees F.

Fast forward to today and you have everyone from Jack Lalaine to Dr.Mercola shouting from the rooftops about the health benefits of juicing.

Many different people throughout history have known about and pushed juicing for optimum health, but juicers have evolved over time. We’ll get to that in a minute.

Why Is Juicing So Healthy?

In our modern food climate, we have GMO’s, pesticides, herbicides and depleted soil from commercial farming. This means our food today has a fraction of the nutrition it had just 50 years ago, and who knows how bad the difference is from 150 years ago. We didn’t have records nor the science to know what was lost from the early 1900’s to our modern, depleted foods.

Processed foods and over 100 pounds a year increase per person sugar intake has obviously taken a toll on the health of Americans and other western cultures.

We are fat, sick and dying from the massive sugar consumption, mixed with processed and nutritionally void foods we intake on a daily basis.

Moving to juicing gives you the foods, nutrients and minerals we lack from our current food debacle in a quick and easy to use system.

The National Cancer Institute recommends we eat five servings of fruit and three servings of vegetables a day to give people more of the values in nutrition and minerals needed. I strongly disagree with the servings of fruits & vegetables. If anything, I believe it should be seven servings of vegetables and one fruit, but that’s where juicing come in, making this goal easier to handle.

If you stack eight servings of fruits and vegetables on a plate, you will notice that you have a huge pile of food that most couldn’t possibly eat in a day. The amount of fiber would be so filling that it’s not a realistic goal when combined with other foods.

Juicing gives you live food, the nutrients, minerals and vitamins in a much smaller version that is quickly assimilated into the body without stuffing you to the point of uncomfortable.

While there is no single superfood, juicing gives you the ability to make superfoods from a variety of fruits and vegetables. This is what makes juicing so healthy.

Juicing In Health Retreats

Juice Fasting…what you need to know.

Doing a juice fast (or a “cleanse”) can be fine every once in a while, but it’s not a solution to unhealthy eating habits. Juicing alone doesn’t help anything, especially if all you’re juicing is fruit!

You don’t have to do a juice fast to get the benefits of fresh juice; simply adding one glass of fresh fruit and vegetable juice per day is enough for most people to start feeling a difference.

There are a growing number of juicing and raw food health retreats that are achieving phenomenal results with health, curing people of cancer, diabetes, and a host of other diseases. Their success statistics blow mainstream medicine into the class of outdated science.

People are now returning to the basics, and the ones who do make this decision are reaping the rewards of far superior health and quality of life in remarkably short periods of time. Some have reversed their diabetes in as little as two weeks.

The Truth About Juicing Diets

Diets don’t work, never have, never will, but what does work is a slight change to your lifestyle.

Adding one glass of a mix of vegetables and a lime, lemon, or even ginger will show marked improvements in your health in as little as two weeks. Always remember, you need variety, so change the veggies and fruits up to get the most out of juicing.

The reason it works is you are getting the vitamins and minerals you need and therefore your body is not telling you that you are constantly hungry.

Hunger is not just from an empty tank; it’s because your body is void of what it needs, in essence, you are starving in a land of plenty.

Are There Any Negatives To Juicing?

Yes, there are some pretty serious issues you could potentially fall into with juicing if you do it incorrectly or just do it too much.

Loss of Fiber

Juicing eliminates the lion’s share of fiber from fruits and vegetables. Fiber is an important part of health and the digestive system in particular.

Here is an excellent and short article about fiber on SF Gate.

You can get creative with the pulp leftover from your juicer by adding it into other recipes where it wouldn’t be out of place, such as smoothies or even muffins. If you don’t want to eat it, however, you can always add it to house plants or to your garden.

Insulin Spikes

juicing and insulin

Many people think that they can only juice fruits and avoid the yucky vegetables, but this is 100% wrong. If you only juice fruits, you’re increasing your sugar intake to dangerous levels. You have to juice a lot of vegetables, too. Juicing only fruits can hurt you!

This is a bad one because it can cost you your life eventually or even quickly if you are pre-diabetic or diabetic. If you look at nature, most plants or fruits that have fructose have a pretty fair portion of fiber.

It’s nature’s way of offsetting the sugars you intake, stopping insulin spikes from occurring. When you juice, you are cutting natures safety systems out of the equation.

Juicing fruits is a sure way to cause massive insulin spikes, and sooner or later, it will catch up with you because you have removed nature’s protection.

I learned about this when I was fighting gout and made the problem much worse. This is why I stated earlier that most should have more vegetables and less fruit. As my doctor stated, “sugar is of the devil.”

Everyone should read about insulin spikes and the terrible effects of sugar on the body. Harvard has an outstanding article on insulin spikes, how it works, what it causes and how it does the damage that’s easy to read and digest (no pun intended).

If you’re diabetic in any sense, monitor your blood sugar carefully while juicing and be mindful of what you do juice!

Your Equipment

The type of juicer that you’ve decided to buy is important, because it affects the quality and storage capabilities of your juices directly.

Centrifugal Juicers

Breville Juice Fountain

Centrifugal juicers work by using a blade to cut up the fruits & vegetables at a high speed, then the majority of the pulp is slung out while the juice goes through a mesh filter. Because this is done at a high rate of speed, heat and friction are created. If your apple juice comes out brown, this is due to the oxidation this juicing method creates. Oxidation = spoilage and your juice doesn’t keep for very long at all. If you don’t want to store juice, this may not be a big deal for you.

However, oxidation and heat does destroy some nutrient value, so your juices won’t be as healthy as they would be if you used a masticating juicer.

Most juicers on the market today are centrifugal.

Centrifugal juicers…

  • Are more readily available
  • Are inexpensive
  • You don’t have to stop and clean out the machine as often
  • Juice output is fast
  • Spin at high RPMs (even up to 16,000!)
  • Destroy nutrients & natural enzymes
  • Trap air into your juice
  • Produce the most foam (more air)
  • Juice needs to be used immediately
  • Hard to impossible to juice leafy greens
  • Less juice extracted
  • Lots of parts to wash
  • Very noisy because of the high speed motor
  • There might be a 1 or 2 year warranty

Masticating Juicers

Omega Masticating Juicer

Masticating juicers operate much more slowly than centrifugal models, but there are 2 types in this class, single-gear and twin-gear.


Single-gear juicers chew or grind your fruit & vegetables and presses them through a mesh screen to extract juice. It operates at only around 80 RPMs, so you don’t have to worry about oxidation with these nearly as much. You can store juice for up to 24 hours and you get more nutrients out of it than using a centrifugal model.

  • Biggest Pro: Quality of juice is the better
  • Biggest Con: More expensive


Twin gear juicers operate close to the same way that the single gear units operate, they just have 2 gears that self-feed the food as the gears rotate. It crushes the produce and produces a very dry pulp; you’ll get the most juice out of one of these.

  • Biggest Pro: Quality of juice is the best
  • Biggest Con: Most expensive

But, Which One Is For Me?

Beginner: The best way to break into juicing is with a centrifugal model. They’re the least expensive and can give you an idea of whether juicing things besides just fruits is for you. Why spend $250-$400+ on a masticating juicer if you’re not sure you’ll stick with healthy green drinks?

Intermediate: Someone with more experience juicing that has already used a centrifugal juicer would probably be happier with a single-gear masticating juicer.

Advanced: If you juice a lot or you’re at a point where you’re just ready to make a complete lifestyle change that’s got some commitment behind it and you’ve got the money to invest, the twin-gear, triturating juicer is what you want.

And honestly, think about the price tag for a minute. When was the last time you spent $300? Hint: if you’re anything like most people, it was a TV or a game console! Don’t hesitate to spend the money if it’s something that can change your life for the better, because we usually don’t hesitate to spend on things that can make our lives worse.

  • Slower juicing preserves nutrients & enzymes
  • Juice will be sweeter due to the above
  • Less foam = less oxidation
  • Can store juice longer (24 hrs)
  • Can juice any vegetable (makes wheatgrass & leafy stuff easy)
  • Does more than just juice
  • Quiet operation
  • Can come with a 10 to 20 year warranty
  • Slower operation
  • More expensive

Our Picks

Based on our own tests of the products below, they are the main 3 that we can definitely recommend as being the best in their class. There’s only one amazing juicer we didn’t list below and this is the juicer you want to buy if you can afford it  . It’s in a class all it’s own.

Budget Juicer

by Hamilton Beach

Hamilton Beach Juicer
  • Inexpensive
  • Stainless Steel design
  • Processes whole fruit
  • Plastic body
  • 20-oz juice container
  • Dishwasher safe


Best Value

by Breville

Breville Juice Fountain
  • Dishwasher safe
  • Stainless Steel filter
  • Titanium cutting disc
  • Processes whole fruit
  • Stabilizing knife
  • 1-year limited warranty


The Rock Star

by Omega

Omega Masticating Juicer
  • No heat = better juice!
  • Ejects pulp
  • Quiet operation
  • Juice stores longer
  • Multi-functional
  • 15 year warranty


Benefits of Specific Vegetables & Fruits

We can’t stress enough how important it is to use vegetables as the main component in your juice recipes. We’ve talked about sugar before and no matter what source you get it from, it’s not good for you in large quantities. Fruits should be used mostly to flavor what you already have as a base, not as a primary, so as we list the benefits of the fruits in the list below, keep that in mind!



Benefits: cleans teeth, aids digestion, bone protection

Nutrition: pectin, fiber, vitamin A, vitamin C, potassium, calcium, iron, & phosphorus

Tips: if your apple juice turns brown as it comes out the juicer, this is from oxidation… to prevent this, juice lemons & apples alternately



Benefits: strengthens gallbladder & liver, anti-inflammatory

Nutrition: vitamin C, betaine, salicytic acid, iron, vitamin A, calcium, sulfur, potatssium, choline

Tips: Very strong flavor, dilute with other mild juices like apple or carrot; can also turn stool or urine reddish, this is normal


Benefits: rich in anti-oxidants, weight loss, helps relieve constipation, aids cancer prevention

Nutrition: vitamins A, B1, B2, B6, E, C, K, folate

Tips: Cabbage mixes best with green apple, celery, cucumber, lemon, or carrots. It can also cause gas; if it does this with you, reduce consumption or add fresh turmeric as a preventative.



Benefits: great for eye & liver health

Nutrition: vitamin A, beta-carotene, vitamin B, folates

Tips: Makes a great base for greens; goes well with ginger, apples, or oranges, also



Benefits: lowers cholesterol, aids in digestion, diuretic, anti-inflammatory, lower blood presssure

Nutrition: vitamins B1, B2, B6, C, potassium, folic acid, calcium, magnesium, iron, phosphorus, sodium, & essential amino acids

Tips: It’s bitter, so add apples or carrots to help with taste. Unless you have a masticating juicer, make sure you juice celery last because it can clog the machine and reduce the amount of juice you get from anything else you’re adding



Benefits: helps regulate blood pressure, diuretic, fever reducing, anti-inflammatory, hydrating

Nutrition: high, naturally distilled water content, vitamin C & A, folate, manganese, and many others

Tips: Choose cucumbers that are dark green & firm; pairs well with strawberry, watermelon, & lime


Benefits: good for colds, coughs, fatigue, nausea, anti-inflammatory, morning sickness

Nutrition: more than 12 types of antioxidants, vitamin C, protein, calcium, phosphorus, iron, folate, choline, manganese, silicon

Tips: Ginger is spicy! Start out with a little and increase as you are comfortable. Don’t eat much ginger if you have kidney problems.


Benefits: vision health, very alkaline, good for anemics, reduces bad cholesterol

Nutrition: omega 3 ALA, calcium, copper, iron, beta carotene, lutein, B1, B2, E, K

Tips: 3 different types of kale exist: dinosaur, ornamental, and curly and each has a different taste! Dino kale has blue-green leaves and tastes sweet; ornamental kale has a rich flavor and can be green, white, or even purple! Curly kale has a more pungent flavor.



Benefits: anti-cancer properties, helps relieve constipation, helps relieve heartburn, alkalizing, assists in weight loss, freshens breath, increases absorption of nutrients

Nutrition: vitamin C, B-complex vitamins, calcium, iron, magnesium, potassium, fiber

Tips: Drinking plain lemon juice isn’t advisable because the acidity is so high. Goes great with apple & ginger.

Romaine Lettuce

Benefits: low calorie content, has sedative and painkilling properties, helps relieve constipation,

Nutrition: vitamin A, C, B1, B2, folate

Tips: You’ll get more out of lettuce using a gear juicer. If you’re on anti-coagulant medications, you shouldn’t juice large amounts of lettuce without talking to your doctor.



Benefits: weight loss, aids digestion, relief from constipation, helps heal hemorrhoids

Nutrition: vitamin C, fiber, calcium, magnesium, folate

Tips: Strong flavor, dilute with other juices like pomegranate, orange, cucumber, pear, or pineapple



Benefits: immune system boosting, helps reduce blood pressure, reduce blood glucose levels, heart healthy

Nutrition: vitamin C, B-complex vitamins, potassium, magnesium

Tips: Goes great with ginger, carrots, and apples; kale also goes well with it



Benefits: aids digestion, alkalizing, helps with anemia, anti-inflammatory, osteoporosis, reduces blood pressure

Nutrition: chlorophyll, vitamins A, B-complex, C, E, K, carotenes, folate, manganese, magnesium, phosphorus, potassium, iron, folate, iodine, and more

Tips: Mild to light flavor, can be mixed with many other juices easily, especially strong flavors… spinach is what we use most often!

Swiss Chard

Benefits: strengthens gallbladder & liver, anti-inflammatory

Nutrition: vitamin C, betaine, salicytic acid, iron, vitamin A, calcium, sulfur, potatssium, choline

Tips: Very strong flavor, dilute with other mild juices like apple or carrot; can also turn stool or urine reddish, this is normal



Benefits: lowers cholesterol, regular bowel movement, hydration, antioxidant

Nutrition: vitamin A, K, B-complex, magnesium, iron, & phosphorus, lycopene

Tips: Goes well with celery, carrots, spinach



Benefits: antioxidant, boosts eye health, anti-anemic, anti-inflammatory,

Nutrition: vitamin C, calcium, iron, protein, vitamin A, E, K, B6, thiamin, riboflavin, folate, phosphorus, magnesium

Tips: Adds a little bite to your juice, so add sparingly until you’re used to it. Alternate with other fruits & vegetables to push the greens through the juicer. Blends well with carrot, spinach, and lemon.



Benefits: improves blood sugar regulation, helps prevent tooth decay, sore throat relief, aids digestion

Nutrition: high in chlorophyll, contains all known minerals, and also vitamins A, B-complex, C, E, I, and K

Tips: The trade off for the health benefits of wheatgrass is… it’s… an acquired taste. Try it with blueberries, red grapes, or lemon

What Are You Waiting For?

If you could add only one thing to your current diet, juicing should be it. Why?

Because it’s as simple as adding one full glass of fresh vegetable and fruit juice to your diet. You’ll start to notice a difference in your body in a week to two weeks. You won’t want the same food that you wanted before. You’ll naturally start drifting away from things that aren’t good for you.

And that’s an outstanding habit that you can develop with a low cost centrifugal juicer, because it’s still better than not doing it at all. The book below gives a great list of healthy juices to get started with!

Healthy Green Drink Diet
Diet Food