Do Green Juices Really Work? Here’s What You Need to Know

BY ELLE NKOSI
Jan 15
3 min read

Green juices have long been hailed as the elixirs of wellness, their deep emerald hues gracing the Instagram feeds of influencers and wellness gurus alike. Marketed as the ultimate shortcut to health, these concoctions are praised for their ability to pack a day’s worth of nutrients into a single glass. From promises of clearer skin and improved digestion to energy boosts and even weight loss, the allure of green juices seems almost irresistible. But behind the glossy images and glowing endorsements lies a question worth exploring: do these verdant beverages live up to the hype, or are they simply another health fad? Let’s peel back the kale leaves to uncover the truth.

From detoxing your body to boosting immunity and aiding digestion, green juices are marketed as a fast track to health. Their appeal lies in their vibrant ingredients—think spinach, kale, cucumber, celery, and an occasional touch of fruit like apple or lemon for sweetness. Packed with vitamins, minerals, and antioxidants, these beverages are often seen as a way to consume a day’s worth of nutrients in one stylish glass.

While green juices can be a convenient source of vitamins A, C, and K, as well as potassium and magnesium, they’re not without drawbacks. The juicing process often removes the fiber found in whole fruits and vegetables, a key component for digestion and satiety. Without fiber, your body absorbs the natural sugars more quickly, which can cause a spike in blood sugar levels. So while your juice might be nutrient-dense, it’s not necessarily a complete substitute for eating whole foods.

A 2017 study published in the journal Nutrients found that while vegetable juices can be beneficial in increasing nutrient intake, they should not be relied upon exclusively as they lack dietary fiber and may not provide sustained satiety. Another study from Frontiers in Nutrition (2021) highlighted that while green juices may offer antioxidant benefits, the lack of whole food consumption can reduce the overall health impact.

Can They Really “Detox” Your Body?

The idea that green juices can “detox” your body is a bit of a myth. Your liver and kidneys are already highly efficient at filtering toxins, and no amount of celery juice will change that. A review published in The Journal of Human Nutrition and Dietetics in 2015 stated that there is little scientific evidence to support the claims that detox diets, including juice cleanses, are effective in eliminating toxins.

What green juices can do, however, is support your body’s natural detoxification processes by providing essential nutrients, such as vitamins and antioxidants, which play a role in cellular repair and protection against oxidative stress.

Many devotees swear by green juices for their energy-boosting and skin-brightening properties. While it’s true that nutrients like vitamin C and antioxidants can promote collagen production and combat free radicals, these benefits aren’t exclusive to juices.

Research published in The American Journal of Clinical Nutrition (2018) confirmed that consuming a diet rich in fruits and vegetables—whether in juice or whole form—is linked to improved skin elasticity and reduced signs of aging due to high antioxidant levels. However, the study emphasized the importance of including fiber, which is often lost in the juicing process, for optimal health benefits.

Are Green Juices Worth It?

Ultimately, green juices can be a healthy addition to your diet, but they’re not a magic solution. Think of them as a supplement rather than a replacement. They’re great for days when you’re on the go or need an extra nutrient boost, but they should complement a diet rich in whole foods rather than replace it.

Let’s also not overlook the price tag. A single bottle of cold-pressed green juice can cost as much as a full meal, making it a luxury item for many. If you’re looking to incorporate green juices into your routine without breaking the bank, consider investing in a good blender or juicer and making your own at home.

The Bottom Line

Green juices can work as part of a balanced lifestyle, but they’re not the cure-all they’re sometimes made out to be. Embrace them as a vibrant, nutrient-packed option—but remember, your wellness journey is about balance, not shortcuts.

So, sip your green juice—but don’t forget to eat your greens, too.