Hi There,
Welcome back to “Hey Coach Darren” – the advice column where I’ll be sharing my top three tips on a different topic each week, inspired by real-life scenarios from our current members (and you)!
Juicing has become a go-to strategy for people looking to boost their nutrient intake or “detox” their diets. On the surface, it sounds like a no-brainer—drink a bunch of fruits and vegetables in one quick, tasty glass. But is it actually as beneficial as it seems? Or are there trade-offs most people overlook?
This week, a FitTRAC member reached out with some smart questions about juicing. She’s trying to eat more produce and wonders if juicing is a good substitute for cooking or eating them whole. She’s also heard conflicting opinions about the sugar content and whether juicing strips out important nutrients. Here’s what she asked:
“Hey Coach Darren, I’m trying to increase the amount of fruits and vegetables I get in, and I’ve been thinking about juicing as an easy way to do that.
It seems convenient and quick, and I know a lot of people swear by it. But is it really as healthy as just eating the produce normally?
Are there downsides to juicing that I should be aware of?”
Great questions—and ones that come up often. Let’s break down the pros and cons so you can decide if juicing fits into your goals.
Juicing Is a Quick Way to Get Micronutrients—But It’s Not a One-to-One Swap: Juicing can be a convenient way to consume more vitamins and minerals—especially if you’re someone who struggles to eat enough fruits and vegetables. A fresh juice made from carrots, beets, greens, or apples can deliver a serious hit of vitamin C, potassium, and antioxidants in a short amount of time.
However, when you juice produce, you remove most of the fiber—one of the most important components for digestion, blood sugar stability, and satiety.
That means while you’re getting nutrients, you’re also losing out on what makes those foods most filling and gut-friendly. Juicing is a supplement, not a replacement.
Sugar Adds Up Fast—Even from “Healthy” Fruits: One of the biggest downsides to juicing is how easy it is to overload on natural sugars.
A single glass of juice might contain 3–4 servings of fruit, which you’d rarely eat whole in one sitting. Without the fiber to slow absorption, this can cause blood sugar spikes, followed by crashes that leave you feeling tired or hungrier.
If you do juice, try to use a 2:1 ratio of vegetables to fruit. Greens like spinach, celery, cucumber, and kale keep the sugar lower, while a half-apple, orange, or lemon adds enough sweetness without overdoing it.
Whole and Cooked Vegetables Offer More Balance and Fullness: While juicing gives you a concentrated nutrient shot, eating your produce whole (raw or cooked) provides a better-rounded experience.
You get the fiber, water content, and chewing factor—all of which help you feel fuller for longer, support better digestion, and keep your body in rhythm.
Cooking vegetables can actually enhance the absorption of some nutrients (like lycopene in tomatoes or beta-carotene in carrots), so it’s not always better to eat them raw. A mix of raw, cooked, and yes—occasionally juiced—veggies is usually the best approach.
Juicing can be part of a healthy routine—but it shouldn’t be your only way of consuming produce. It’s best used occasionally or strategically to supplement a whole-food diet, not replace it. Focus on getting the bulk of your fruits and vegetables in their whole form—chewed, cooked, and fiber-filled—for the best long-term benefits.
Stay tuned for next week’s “Hey Coach Darren” where I’ll be sharing more valuable tips to help you become happier, healthier, and stronger.
Stronger Together,
Coach Darren
P.S. Do you need help with your health and fitness? Just hit ‘Learn more’ and I’ll be sure to give you some tips in an upcoming ‘Hey Coach Darren’ blog post.