Fruit and vegetable juice helps lose weight! Is cold pressed better?

Fresh fruits and vegetables are essential for losing weight! However, recently the forms of fruits and vegetables that people can consume have become more and more diverse. In addition to eating them in their original form, they can also choose machine-processed fruit and vegetable juices and cold-pressed fruit and vegetable juices. Which form retains the nutrients that are more conducive to human absorption and utilization? Let’s listen to the nutritionist’s analysis.

High-fiber diet helps lose weight. Eating 25 to 35 grams a day is enough

Nutritionist Zhao Hanying said that in addition to exercising more to lose weight, you also need to control your diet, with less oil, less salt, less sugar, and more fiber. Except for people with poor gastrointestinal function who are not suitable for consuming large amounts of high-fiber foods at one time, the National Health Administration recommends that the average person consume 25 to 35 grams of dietary fiber per day.

In addition to dietary fiber from whole grains and tubers (such as sweet potatoes, pumpkins, and oats) and plant protein foods (such as soybeans and black beans), nutritionists recommend that, under the principle of balanced nutrition among the six major categories and the ratio of 579 for fruits and vegetables, high-fiber, low-calorie vegetables and fruits should be given priority to achieve the preset goals of fiber intake and weight loss more quickly.

Generally speaking, vegetables have a low sugar content, so you can eat as much of them as possible. Black fungus, broccoli, corn shoots, celery, carrots, etc. are all good choices. As for fruits, they tend to have high sugar content, so they should be consumed in moderation, with 2 to 4 servings per day, and try to choose high-fiber varieties such as guava and cherry tomatoes.

Nutritionist Zhao Hanying said that there are three main contributors to weight loss in fruits and vegetables, namely fiber, phytochemicals and enzymes. (Photo provided by nutritionist Zhao Hanying)

Obesity is an inflammatory response. Supplementing with phytochemicals from fruits and vegetables can help fight inflammation.

Nutritionist Zhao Hanying said that some studies in recent years have also found that obesity itself is an inflammatory response of the body, and the diverse phytochemicals in various fruits and vegetables have the effects of reducing free radicals in the body, fighting inflammation, regulating intestinal flora, and helping smooth bowel movements, which helps with weight control.

In addition, fruits contain a variety of rich enzymes that help break down and digest proteins and fats. Common fruits rich in enzymes include pineapples, kiwis, papayas, red dragon fruits, berries, grapes, etc.

Whole fruits and vegetables, fruit and vegetable juices, and cold-pressed fruit and vegetable juices, which one is better for weight loss?

It can be seen that there are three main contributors to weight loss in fruits and vegetables, namely fiber, phytochemicals and enzymes. So, considering the three common ways of intake, namely eating whole fruits and vegetables, adding water to fruit and vegetable juices, and cold-pressed and slow-grinded fruit and vegetable juices, which one is more helpful for weight loss? Nutritionist Zhao Hanying said that there is no standard answer, and the key to suitability depends on personal taste preferences, physical condition, and convenience of consumption.

1. Eat whole fruits and vegetables

In principle, the nutrients retained in their original form are the most complete, especially the fruit skin and seeds, which are the nutritional essence of the entire fruit. If you can eat them all, it is the best way to replenish nutrition. In addition, the chewing action can promote the secretion of saliva and digestive juices, help digestion, and maintain intestinal health.

However, due to dietary habits, most people often discard the fruit peel and seeds and only eat the flesh, thus reducing the supplement of phytochemicals. Some people may be repelled by the unique taste of certain fruits and become picky eaters.

Vegetable and fruit juices are in liquid form, making them convenient for busy office workers and elderly people with poor chewing ability to consume.

2. Add water and vegetable juice

In the above cases, it is recommended to consume natural fruits and vegetables by blending them with boiling water or by cold-pressing fruit and vegetable juice. Generally, vegetable and fruit juices are squeezed by the rapid rotation, cutting and juicing of the juicer blades. Nutrients such as vitamin C are easily destroyed and oxidized, but fruit peels and seeds can be blended at the same time, and can be combined with other fruits and vegetables to enhance the taste. From the perspective of traditional Chinese medicine, since most fruits and vegetables are cold in nature, women with a weak and cold constitution can add warm nuts or ginger to moderately adjust the properties of the food and achieve the effect of maintaining a healthy and balanced constitution.

2. Cold-pressed fruit and vegetable juice

As for cold-pressed fruit and vegetable juice, the original juice is squeezed out by slow grinding at a low speed without adding water. In addition to the advantages of ordinary fruit and vegetable juice, it can reduce the oxidation of ingredients and the destruction of nutrients better than ordinary fruit and vegetable juice. In addition, the phytochemicals in the peel and seeds are fully released, which helps the human body absorb and enhances the antioxidant and anti-inflammatory effects.

Nutritionist Zhao Hanying said that vegetable and fruit juice is in liquid form, which is convenient for busy office workers and elderly people with poor chewing ability to consume. However, if you use a slow grinder to squeeze juice, do not discard the vegetable and fruit residue. It is recommended to put it back into the vegetable and fruit juice and consume it together, or add it to other dishes and cook it together. For example, mixing it with steak can increase fiber intake and supplement fiber. In addition, the juicer should be cleaned thoroughly after each use to avoid the growth of bacteria and mold.