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Wednesday, February 22, 2012

Is Carrot Juice Better Than Eating Whole Carrots

February 13, 2012 - by: Sharon C.

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Both whole raw carrots and freshly juiced carrot juice provide healthy carbohydrates, vitamins, minerals and antioxidants. However, are there benefits to fresh carrot juice over snacking on entire whole carrots?

Carrots are one example of a food that may be more beneficial in juicing recipes than when eaten raw depending on what benefits you are trying achieve. Carrots are well known for their high content of Vitamin A which comes from the orange pigment/color in carrots called beta carotene. 1 Vitamin A is necessary for healthy eyesight, skin, growth, and also aids our bodies in resisting infection. 2

However, some research has claimed the fiber in carrots reduces the bioavailability of vitamin A and other nutrients. Because juicing helps eliminate the hard to digest fiber, and breaks down the cellulose, releasing nutrient compounds and making them available for absorption, the nutrients are more available to the body than if the carrot was eaten whole. For example, one particular study indicated that when you eat a raw carrot, you are only able to absorb about 3% of the beta-carotene while pulping the carrots ( similar to what happens when you juice) substantially increased the available levels of beta-carotene. 3 In a study conducted by Törönnen et al (1996) 3, the serum beta-carotene response in women was almost twice as high after consumption of carrot juice compared with raw carrots.

One of the sacrifices you make when you juice carrots versus eating the whole carrot is that you lose a substantial amount of the fiber. But with just a little creativity you can have the best of both worlds. Drinking the fresh juice will provide you with all the nutrients in a bio-available form to optimize the nutrient absorption, but do not throw out the carrot pulp when you are done. You can of course enjoy the pulp as is, but you can also add this pulp to many traditional baking recipes such as muffins, breads or soups to retain the fiber and additional nutrients still locked into the carrot pulp.

In addition to Carrot juice being one of the richest sources of vitamin A, it is also a good source of the other vitamins such as vitamin C, B vitamins, Vitamin E and has a wide range of minerals including calcium, copper, magnesium, potassium, sodium, phosphorus, chlorine, sulfur, and iron.

The Rainbow of Carrot Nutrition

Did you know that there are many different carrot varieties on the market that have very distinct tastes and nutrient profiles? Many people don’t realize that carrots come in all different shapes, sizes and colors. Some carrots are a brilliant purple while others are yellow and even white!

Because different phyto-nutrients are associated with different colors you can very different nutrient profiles depending on the color of the carrot.

Red carrots derive their color mainly from lycopene, a type of carotene believed to guard against heart disease and some cancers. Yellow carrots contain xanthophylls, pigments similar to beta-carotene that support good eye health. Purple carrots have an entirely different class of pigments—anthocyanins—which act as powerful antioxidants. 3

Carrots overall are a great addition to most healthy juice recipes especially when you are creating a more green type of juice. They add sweetness and a richness that will compliment or mask most recipes that call for strong tasting ingredients.

When possible, try to use organic carrots which are typically available in most grocery stores as well as health food stores. They are not that much more expensive than traditionally grown so are one of the vegetables that can be cost effectively included in your diet.

For Popular Carrot Juicer Recipes Click Here: Carrot Juice Recipes

Resources:

1 http://www.medicalnewstoday.com/articles/219492.php

2 http://www.fruitsandveggiesmatter.gov/month/carrot.html

3 http://www.nature.com/ejcn/journal/v56/n5/full/1601329a.html#bib25 Törrönen R, Lehmusaho M, Häkkinen S, Hänninen O, Mykkänen H. (1996). Serum -carotene response to supplememtation with raw carrots, carrot juice or purified -carotene in healthy non-smoking women. Nutr. Res., 16: 565-575.

4 http://www.ars.usda.gov/is/AR/archive/nov04/carrot1104.htm

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Carrot Juice And Weight Loss

" src="/images/carrot-juice-and-weight-loss.jpg" /> by: Sharon C., staff writer

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Carrots are associated with weight loss particularly because they represent a healthier alternative to sugary processed snacks you might otherwise eat during the day. The rise in popularity of those baby carrots you see in the supermarkets make carrots a convenient healthy snack whenever you are having sugar craving or just simply need something to munch on from time to time.

Because carrots are a great source of a wide variety of nutrients, they also can help to curb your appetite in between meals. If you are eating the whole carrots the additional fiber also can contribute to the feeling of fullness to help you from overeating.

Carrot Juice and Calories?

Carrot juice can be considered a “relatively” low calorie juice because it only has between 80-90 calories per 8 oz serving. Carrot juice rates on the glycemic index around 86 which places carrot juice in the medium range of foods in terms of the sugar response generated when consumed. The serving size of carrot juice is generally recommended around 8 oz, which contains about 12g of sugar. 1

If you have concerns related to blood sugar levels, you may wish to juice carrots with other green vegetables such as spinach, celery, cucumber, or broccoli. You can also add water to 4 oz of carrot juice to reduce the sugar impact.

Carrot juice, like any juice should be consumed in moderation. However, if you have a sweet tooth, carrot juice is a great healthy juice alternative to higher sugar, higher calorie fruit juices. Carrot juice mixes well with other vegetables making them more palatable than if you were to say just juice spinach.

Carrot Juice Delivers Powerful Nutrients

One of the main benefits to carrot juice and it’s potential role in weight loss could be that the juicing process helps deliver a high level of nutrients and antioxidants. Because juicing breaks down the cellulose fibrous walls of the raw carrots, releasing the nutrients, this allows the nutrients to be more bio-available. Overall, when you are consuming nutrient dense foods your body will just operate better, including your weight control efforts.

Try drinking a small glass of carrot juice before a meal so you can start to feel full faster and consume a smaller meal. The enzymes from the freshly juiced carrot juice may also help with your overall digestive system which has benefits that go much further than just digestion and weight control.

Carrots are a rich source of vitamin A, as well as a good source of the other vitamins such as vitamin C, B vitamins, Vitamin E and has a wide range of minerals including calcium, copper, magnesium, potassium, sodium, phosphorus, chlorine, sulfur, and iron. The best-known phytonutrient in carrots is of course beta-carotene, a plant pigment that puts the orange color in carrots. 2

For some great carrot juicer recipes and how you can combine carrots with other complimentary vegetables to reduce the sugar content and boost the nutrients visit our page: Carrot Juice Recipes

If you would like to learn more about the difference between eating raw whole carrots versus fresh carrot juice visit our article: Is Carrot Juice Better Than Whole Carrots

Resources:

1 http://www.hacres.com/pdf/documents/research-carrot-juice-full.pdf

2 http://www.whfoods.com/genpage.php?tname=foodspice&dbid=21

Tuesday, January 31, 2012

Celery Juice Recipes

" src="/images/celery-juice-recipes.jpg" /> by: William B., staff writer

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Many are now becoming aware of the amazing health benefits and nutritional value of celery. Celery is a natural diuretic, which may help in flushing toxins out of the body. Celery is also rich in potassium and sodium making it a great natural electrolyte formula. Many fitness gurus tout as a top choice for electrolyte replacement after massive workouts.

Since celery is a low-caloric food with bulk dietary fiber, it is used a great deal in natural weight loss diets. It provides dieters with a "negative caloric" effect due to the fact that while your body digests the celery it actually uses more calories during the process than what the celery contains.

Simple Celery Juice Recipe

- 7 stalks of celery

Wash them thoroughly, put them through your favorite juicer and enjoy.

For some people celery juice alone may be a bit bland, below are some tasty celery juice recipe blends for your enjoyment as well as health and well being.

Celery Juice Recipe with Apples

4 Celery Stalks
2 Apples

Celery and Carrots Juice recipe

3 Celery stalks
4 Carrots (large)

Celery Juice Recipe with Strawberry

5 Celery Stalks
½ to ¾ cup of strawberries

Detox Celery Juice Recipe with Lemon

4 or 5 celery stalks
1 large lemon

Note: If this is too tart, you may sweeten it a bit by adding 1 to 2 apples and lowering the number of celery stalks to 2 or 3.

Additional Caloric Information:

Calories in celery - Calories in an apple - Calories in a lemon - Calories in stawberries - Calories in Carrots