Practical Guide to Juicing: What You Need to Know in 2025

Juicing concentrates vitamins and makes produce easier to consume, but it reduces fiber and can increase blood-sugar response. Consume juices fresh or store briefly in airtight glass, rotate ingredients for variety, pair juices with protein or healthy fats, and consult a healthcare professional before prolonged juice fasts or if you take blood-thinning or glucose-altering medications.

Why juice?

Juicing is a convenient way to boost your intake of fruits and vegetables. Removing most of the fiber concentrates vitamins, minerals, and antioxidants so your body can access them more quickly. That can be helpful if you struggle to eat enough produce, but it also means juices - especially fruit-heavy ones - raise blood sugar faster than whole fruit.

What you lose (and gain) by juicing

Juice offers concentrated micronutrients and can help you consume a wider range of plants. It removes most insoluble fiber, which reduces chewing effort and speeds nutrient absorption. However, fiber helps blunt blood-sugar spikes and supports gut bacteria, so keep that trade-off in mind.

Tip: Save or reincorporate the pulp into soups, smoothies, muffins, or compost to recover fiber and reduce waste.

Storing homemade juice

Fresh juice is best consumed right away. If you need to store it, use an airtight glass jar, fill it to the top to minimize air, refrigerate, and keep it cold. Homemade juice maintains quality for a short period - usually within about 24-48 hours for most recipes; oxidation and nutrient loss increase over time. Commercial cold-pressed juices treated with high-pressure processing (HPP) can last longer but are processed in a facility.

What to juice and taste tips

Most fruits and vegetables can be juiced. Pair sweet fruits (apple, pear, grapes) with greens (kale, spinach, romaine) or celery to improve flavor. Add ginger, lemon, or a few mint leaves for brightness. Rotate ingredients to get a variety of nutrients and reduce consistent exposure to the same pesticides or contaminants.

Be mindful of vegetables high in vitamin K (e.g., kale, collards) if you take blood thinners like warfarin - discuss consistent intake with your clinician.

Make juices part of a balanced meal

Because juices are low in protein and fat, pair them with a protein source or add a small amount of healthy fat (olive oil, flaxseed oil, or a nut butter) to improve absorption of fat-soluble vitamins (A, D, E, K). If you are considering omega-3 supplements (fish oil, flax oil), check interactions and quality.

Juice cleanses and safety

Short-term juice fasts reduce calorie intake and can feel cleansing, but evidence that they "detox" the body is limited. Extended juice-only fasts carry risks (low protein, electrolyte imbalance, blood-sugar swings) and need medical supervision - especially for people with diabetes, certain medications, or chronic conditions.

Choosing a juicer

Types include centrifugal (faster, less expensive), masticating/slow (better yield, gentler on greens), and twin-gear/triturating (high yield, more expensive). Pick one based on how often you'll use it, your budget, and the kinds of produce you prefer.

Final notes

Juicing can help you eat more plants and explore flavors, but it's not a replacement for whole fruits and vegetables. Use it as part of a diverse, balanced diet and consult a healthcare professional before making major dietary changes or trying prolonged juice-only fasts.

1. Confirm recommended safe refrigeration window for homemade juice (24-48 hours) across reputable nutrition sources.
2. Verify typical refrigerated shelf life range for commercial high-pressure processed (HPP) cold-pressed juices.