The #1 Juicing Rule You’re Probably Breaking That Can Be Detrimental

[Music] all right this is John Cola with discountjuicers.com today we have another exciting episode for you and you caught me I'm right in the middle of juicing a papaya I like to juice my papayas when I get one that's just hard they never really ripen up and they just don't really taste too sweet that's why I will juice the papaya but in this episode I'm going to show you guys a very important important rule that everybody juicing should follow but yet most people break this rule some of you guys have heard about this Rule and some of you guys have not heard about this rule so I want to make a video to share this rule with you because I believe it is very important but more than just me we're going to go ahead and include some of the published science or published studies on this and why it is so critical if you are juicing for your health if you're not juicing for your health turn this video off now you don't even need to hear this but if you're juicing for health like me then you definitely will want to heed this Rule and try to do it whenever possible that being said I know rules are need to be broken how many you guys when you go out driving on the freeway that's 55 speed limit you go 56 57 I mean I think everybody breaks a speed limit on D on driving likewise everybody breaks the speed liit when they're juicing in my opinion too but there are ways around this so in addition I'm going to show you guys some ways around the rule if you do end up breaking it so you guys can see I got my papaya loaded up in the 3 lit oversized Hopper which I love and you guys can see I got my Papaya juice coming out pure Papaya juice and we got some of the pulp coming out over on this side first thing I want to say is that juice does contain fiber link down below to my video where I go over the whole fiber conundrum um where I share more as well as my downloadable PDF fiber chart with the amount of cyol and Inyo fiber that are in fruits and vegetables that will end up in your juices there are definitely better or worse things you can juice to retain more of the cyof fiber or get rid of it we're going to go ahead and stop the juicer here real quick and I going to show you guys the rule so the rule that everybody breaks when juicing is the 8020 rule the 8020 rule states that 80% of your juices should be vegetables or non-sweet fruits that would include fruits like cucumber um and then 20% of your juice should be the fruits meanwhile I go on YouTube and I see the Nama J2 which I love there's so many people that you know support it uh show it demonstrate it and use it in their videos and they are so passionate about juicing but yet they're juicing mostly fruit juices right watermelon pineapple ore orange apple with like very little to no vegetables furthermore I mean either even other hardcore influencers that have been juicing for a long time that should know the 8020 rule but they break the rule too and they'll do like yeah a big bowl of kale but then they'll add at least as much or more fruit so now we're nowhere near 8020 maybe we 5050 which is definitely better but you know to me I want you guys to juice vegetables with your juicer right and here's the thing we are using the Nama juicer today this is the juicer that makes juicing easier especially when juicing fruits because of the hopper and so that's why I love the Nama J2 especially with a 3 lit Hopper you could load this up with any produce leafy greens celery stem vegetables root vegetables or even fruits load it up turn it on and the juicer will make a lot of juice for you without you having to do any work if you guys haven't already bought the nma J2 and you want to support me you guys could buy it at n.com use the coupon code 8020 cuz I want you guys to follow the 8020 rule when you guys use that coupon code not only will you save 10% off which is $55 in the US that coupon also works all across the world to save you guys 10% off in your currency as well nemma does have free shipping to the US 48 states as well as the European Union when you're ordering a European model of the J2 now when you guys use that coupon code name all also shared me a small commission so I can continue to make these educational and informative videos for you guys that nobody else is going to bring you cuz I want to bring you guys the truth I got into juicing for my health it turned my health around and when I see people juicing so much fruit it makes me sad because I know what's going to happen to them in the long run because I've been through this myself I've been juicing for nearly 30 years at this point I've gone stins where I've Juiced mostly vegetables I've gone stins where I've Juiced mostly fruit and I've seen what happened to me I track my blood tests to see how I'm doing and I'll tell you guys I'll be honest you know my my insulin resistance has maybe gone up a little bit and it's not as good as it used to be and I believe that's because of the overc consumption of fruits and too much fruit juice I'm drinking so you know I'm here to save you guys from having health challenges in the future by sharing with you guys my experience but not just my experience guys I'm going to show you guys the science so the first thing I want to say that nma themselves yes the company who sells the bestselling juicer in the United States advocates for the 8020 rule we'll throw it up on the screen literally from their website this is the guide to juicing following the 8020 rule so it says at nemma we are big Believers that your juices should primarily contain vegetables with only small amounts of fruit this is because juices that are primarily made of sweet fruits will produce a juice that is very sweet think pure orange juice juices that are made up of mostly fruit can lead to blood sugar spikes and weight gain it's simply too much concentrated sugars for our bodies to process that's why we support the 820 Rule and it says ideally when you are juicing you will select and mix ingredients that are proportionate in the ratio of 80% vegetables or low sugar fruit and 20% fruit right so yes even nemma promotes this rule but yet their machine my personal opinion is used more than any other machine cuz number one they've sold more and number two it's it makes it easy to juice fruits in previous juicers you could not juice fruits this easy and the Nama J2 makes it easy and so you know to me that's like they're they're telling you one thing but then people are doing another and you know while I do believe that 100% homemade fruit juice is better than soda or even store-bought fruit juices right I want you guys to do better and I want you guys to know the truth so we're going to go ahead and pull up some studies here so the first study we're going to pop up right on the screen is sugar sweeten beverages natural fruit juices and cancer what we know and what still needs to be assessed we're just is going to go ahead and read part of this study out for you guys basically they've determined that although previous evidence has shown the consumption of fruits has been beneficial effects on health there is still no agreement on its juices obtained from them compared to whole fruit fruit juices contain lower amounts of fiber and vitamin C furthermore fruit juices are rich in natural sugars and therefore like sugar sweetened beverages may have negative effects on human health hypoglycemia after consumption of juice is associated with increased levels of insulin and igf1 syn synthesis which might enhance tumor development also it has been shown that elev levels of igf-1 have been associated with poor prognosis in cancer patients also fruit juices contain large amounts of fructose which can produce Advanced glycation end products these product contribute to the development and progression of cancer tumors a minut analysis of 16 prospective cohort studies on 100% fruit reported that each 250 ml a day increase that's about 8 O increase in Fruit juices intake was associated with a 31% increase in over all risk of cancer in fruit juice intake was associated with 31% increased risk of overall cancer so what are they saying they're saying basically if you drink 250 ml of fruit juice a day which is like 8 ounces and I see people juice you know batch juice their fruit juice and just pound them right this is going to be 32 o are probably going to make even more than that finally in the study it says uh despite the presence of natural antioxidants in Fruit juices because yes that's why fruit juices are good because they have antioxidants pH chemicals vitamins and minerals right but it says here in the study despite the presence of natural antioxidants and fruit juices these antioxidants are consumed along with with high amounts of natural sugar or fructose therefore it seems that the adverse effects of the sugar available in Fruit juices cover the benefits beneficial effects of the antioxidants so what they're trying to say there is you know just because it's high in antioxidants when you are removing the sugar from the food Matrix and it no longer has the fiber to slow down the absorption you lose the benefits of the antioxidants you know they're kind of like nullified right and we're going to go down to the conclusion uh in total we conclude that most beverage containing natural or added sugar might increase the risk of cancer particularly sex hormon related cancers this positive Association might be attributed to igf-1 which is increased in response to SSB consumption and induces an increase in sex hormones in addition igf-1 ssbs and natural fruit juice may increase the risk of cancer through obesity inducing effects and also their increasing effects on inflammatory biomarkers basically what I believe they're saying here is that if you have sugar sweeten beverages or natural juices that do contain sugar right outside the food Matrix right and you're a woman because a lot of women I see juice high fruit juices right and you have breast cancer in your family breast cancer in my opinion I'm not a doctor check with your doctor is a sex hormone disease also diseases like prostate cancer you know it for men right these are sex hormone diseases and based on this study you are increasing your risk right so I know it's tempting and it fruit juice tastes really good but if your he if your long-term health is important to you yes you drink a fruit juice you feel great you feel gung-ho right and you could do it for sure but you're going to in my opinion hurt your long-term Health as I have seen uh from me personally as well as from others uh going through this journey of Life all right next study that I want to throw up right here is uh fruit consumption and risk of type 2 diabetes results from three prospective longitudal corot studies and what I want to say as a side note is that I know the owner of Nama Pelin he does have diabetes and he noticed that when he drinks a fruit juice as compared to eating an apple his blood sugar will Spike right and and this is why it's like the boy who cried wolf every time that you eat right it's causing your blood sugar to spike and this is not a good thing anyways we're going to go down to certain parts of this study we're just going to go down to the conclusion and it says greater consumption of specific whole fruits particularly blueberries grapes and apples was significantly associated with lower risk of diet type two diabetes so they're saying if you eat whole fruits you're going to have a lower risk of diabetes right but we could go on whereas greater fruit juice consumption was associated with a higher risk so what are they saying they're saying fruit is good will lower your diabetes risk but fruit juice is will not it'll it'll increase it actually according to the study right so going on overall these results support recommendation on increasing consumption of a variety of whole fruits guys eat your Wanda melon eat your oranges eat your app eat your pineapples don't juice them especially blueberries grapes and apples as a measure for diabetes prevention note they did not say increase your fruit juice consumption because fruit juice does not have the same effects in your body as the whole fruit because you're removing it out of the food Matrix and then when we drink a juice yes I will say when we drink a juice because you're removed a lot of the ins of fiber we get a greater uptick in our blood sugar because of it this can have to ious effects over the long run to your health we're going to go ahead and pop up this table from the published study which basically compared glycemic load and rank fruits in high medium or low and glycemic index high medium or low against fruit juice for diabetes uh risk okay and this is the hazard ratio and if you guys don't know what hazard ratio is basically the higher the hazard ratio that means more the more that you are in trouble and the more that you have risk of this from occurring the lower the hazard ratio actually uh means that you're going to actually improve that situation so a 1.0 is baseline or even like it's not going to get better or not going to get worse above one is worse below one is better so if we look at the ones that are the best the best was actually five to six servings a week for the low glycemic index food which was 85 meaning you know if you eat eat five to six servings of whole fruit that are glow glycemic index what are those fruits things like berries blueberries strawberries uh blackberries pomegranates low glycemic uh index you know you will improve you know your resistance to risk of diabetes meanwhile if we look if we compare that to the fruit juice right at one serving a week right just one serving that's like I think a cup or something not a lot your hazard r ratio goes up so it's it's worse than doing nothing so drinking fruit juice is worse than doing nothing according to this long-term study and that's just one serving a week right how many people make fruit juice and drink like you know multiple servings in a day or especially in a week so let's check out more data so if you have two to four servings a week from 1.03 now your hazard ratio goes up to 1.05 a little bit of an increase but then you have five or six servings a week and then you have you go up to 1.08 which is even worse and then you go up to more than one serving a day and I think most people that own a AMA J2 they're juicing fruit and they're drinking more fruit juice they're drinking more than one serving a day absolutely your hazard ratio goes up the most to 1.21 which is the highest number in this entire chart right I'm just telling you guys a science sharing my opinions with you you know and I know it's hard to resist when you got a sweet tasty fruit juice but I've made plenty of videos share with you guys how to reduce your fruit juice consumption and I'll share some more after this episode I think the last thing I want to pop up we're going to go ahead and pop up this graph from the study this graph shows it pulled multivariate adjusted Hazard ratios at 95% confidence intervals error bars of type 2 diabetes for substituting three servings a week of total or specific fruit for the same amount of fruit you juice so what they're saying here is that if instead of juicing your fruit if you were to eat that fruit what is going to happen to you and if the bar goes down that means you're reducing your risk of type 2 diabetes so you guys could see by eating the blueberries instead of juicing them your risk goes down the most right if you eat grapes instead of juice them then you have the the second most benefit and of course the prunes which are basically like clums you have another another really big benefit as well and you can see basically on cantaloupe uh you know you didn't get as significant benefit by eating it versus juicing it so if you do want to juice something you might want to juice cantaloupe that being said I still discourage you guys from juicing the fruits so that's the published study that says that you can increase your risk of type two diabetes right type two diabetes is a killer for many people and if you go to the medical system they're just going to prescribe you drugs for the rest of your life right I have friends that basically educate people about going on a whole food plant-based diet of course they don't recommend juicing fruits on their diet to reverse people from type 2 diabetes in many situations so to sum up what we learned number one we learned if you juice more fruits there's a higher cancer risk number two we learn that there's a higher diabetes risk number three we also learn that just because there's n nutrients in the fruit juice it doesn't override uh you know removing the food Matrix and giving you guys the sugar without the fiber that you are not eating hey if you want the juice and then take all the fiber you get from your juice and then dump it back in your juice and then drink it at the same time you know I think that's great most people definitely don't do that that's why I encourage you guys as somebody that has been living a healthy lifestyle now for almost 30 years to eat your fruits fruits are so delicious right go out to your local farmers market grow your own fruit at home there's no really need to juice it when you have high quality fruit right when I I usually juice fruits when it's lowquality fruit because if I eat it I'm like I'm not enjoying this then I'm going to run it through the juicer and then I'll show you guys what I'm going to do with this to counteract the effects of the studies the other thing I will say if you guys want to process your fruits then at least put them into a vacuum blender you are still disturbing the food Matrix which has other implications um but at least you're going to get all the fiber although the food Matrix is just chopped to hell but you're going to get a juic likee consistency that you can drink that makes it more convenient because I know some of you guys live a fast-paced life and you you can't always sit down and eat a fruit I would encourage you guys to make the time to eat fruit that being said if you vacuum blend even a watermelon the consistency is so close to the same exact thing you're going to get get out of a juicer and of course a vacuum blender is significantly easier to clean that being said I know you guys as well as me will break the rules some rules we made to be broken if you break the speeding rules while you're on the freeway the police may give you a ticket I'm not here to be the fruit juice police and monitor to you every time you're juicing fruit you know I'm just showing you guys what I do cuz I want you guys to be healthy that being said I want to give you guys my tips if you do end up breaking the rules I'm going to show you guys my six tips so that you're not it's not going to have as as much of a negative impact all right so the first tip I'm going to share with you guys is that I want you to limit your fruit juice consumption to 8 O in one sitting right I know it's tempting and you see YouTube influencers drinking 32 ounces of fruit juice and yes I will say that drinking that much fruit juice is definitely better than drinking that much soda that being said I am concerned for your long-term health outcome as I am with my own so for best results limit to 8 O A day as you guys saw in the study you know limiting your fruit juice consumption will reduce your hazard ratio tip number two is I want you guys to reduce the amount of days you drink fruit juice so only drink eight ounces at a time and when you drink fruit juice instead of every day try to reduce it to every other day right try to wean yourself off juicing the fruits or drinking the fruit juices cuz it is addictive right just like sugar sweet and beverages it it basically concentrates the sugar it lights up our dopamine centers it fires our brain off saying oh this is so good and yes it's absolutely healthier than things that are worse but there's even things healthier than juice like the whole fruit so reduce the amount of days you drink it hopefully maybe you could get it down to even just one day a week at which point I you know that's fine you know my goal is to not drink any 100% fruit juices myself my third tip is that when you do Break The Rules I want you guys to not juice 100% fruit but juice 50% fruit with 50% vegetables and you know I don't care if you guys use some mild tasting vegetables that really won't significantly affect the change of your fruit juice so for example the link down below never juice fruits without doing this where I share what I do to basically make it a 50/50 juice or even 6040 juice which still is more vegetables than fruits I use the hikima which is an amazing vegetable that basically doesn't really change the flavor of your juice it still keeps it sweet because it has the uh sble fiber such as the inulin and fructo oo saccharides that taste sweet to our taste buds but does not affect our blood sugar or you could use something like you know cucumbers or Roma lettuce that has a very mild flavor when juicing your fruit so literally at least you're going from 100% fruit juice to 50% vegetables to 50% fruit that is a step in the right direction and I'm saying you're doing a good job and of course over time you could reduce the amount of fruit and just keep increasing the amount of vegetables fourth tip I want to give you guys is if you guys do choose a juice fruits not all fruits are created equal you know for example pineapples are one of the worst things you can juice links down below to my video that says juice contains fiber but pineapples contains a least cable fiber when you juice it um you know certain fruits such as things like pomegranates and berries and other deeply richly pigmented colored fruits I picked up about 30 lbs of the Purple Cactus fruits just yesterday um you know deeply pigmented fruits are going to have more of these health benefits than fruits that are not deep deeply pigmented so if you do choose the juice fruits I encourage you guys to juice fruits that are more nutritious than others and especially if juicing oranges links down below to my video how I show you can juice oranges in the Nama J2 and and get significantly more of the antioxidants polyphenols and beneficial effects from The Oranges by using my special techniques the fifth tip I want to give you guys if you guys do want to make 100% fruit juice like I am doing today what I'm going to do with this fruit juice is that this fruit juice is basically going to go into my blender and then this fruit juice is now the liquid instead of using water or coconut water to the base of my smoothie so for example this Papaya juice will get Blended up with frozen organic cherries frozen organic wild blueberries some frozen mango as well as vanilla bean with some other Prebiotic fiber fibers such as the fructo oio saccharides and bail Bob Po pow and all these other fibers you know some human milk oo saccharides hmos so I'm going to actually add fiber to it before I drink it so I'm going to have more fiber when I do have this juice I think that is an excellent use of the juices by using it as the base for your smoothies my sixth and final tip I want to share with you guys is when you make 100% fruit juice I want you guys to add fiber to the fruit juice I did mention earlier that you could take the pulp and just dump the pulp back in there and then eat it all at once or drink it all at once to me that wouldn't be so fun make kind of a soup out of it I mean it will have a different texture and flavor than eating it whole because you have separated it out and at least that's going to be better that being said what I would recommend is adding something like ground up flax seeds which not only have the fiber but also other polyphenols lignins and you know omega-3 fatty acids that are really good for us so I calculated that if you you juice something like apples for example you juice apple juice and then you want and you took out the fiber how much flax fiber would you need to put back in to get back to the equiment of fiber that you removed and so I figured that for every cup of juice you make you want to add in 13 cup of ground up flax seeds you know that is a fair amount but literally that is the fiber you're you're missing and when you add in the flax seeds now going to at least have the juice with a fiber other than the fiber that it was was originally packaging you still destroy the food Matrix but nonetheless at least you are eating it or drinking it with some Fiber that has been added in of course you could use other things like chia seeds or other you know pelium hus fibers or other things but you know that's another technique that you guys can use to to blunt the blood sugar effect that the fruit juice is going to have and this over time can have detrimental health effects as shown by the science so the last thing I want to say is that while some people will include carrots because it is a quote unquote high sugar fruit which I would argue with um you know I would encourage you guys to juice more carrots you know add more carrots to your juice instead of some of these other fruits you know although carrots do have more sugar than other vegetables they're very rich in carotenoids and other nutrients that can be very health beneficial you know so I really want you guys to juice more vegetables very important I want you guys to juice 80% vegetables and get used to drinking vegetable juices right I see the juicer as a tool for me to get me to eat more vegetables than I otherwise would most people don't like to eat their vegetables especially things like leafy greens like kale and collared greens and spinaches that just don't really taste good right but when you juice them you can get the benefits of then removing them from the cell Matrix which then makes it easier for us to digest because we can't really absorb the beta carotene effectively if we were just to chew chew up carrots but if we juice it it goes into our bloodstream right because vegetables have a different fiber texture and basically lock the nutrients into the cells whereas on the fruits right our bodies are really welld designed to digest the fruits so there's really no reason to juice it so you know I really want you guys to juice more vegetables and that's that's the information I share on my channel I'll put a link down below if you guys did end up buying the Nama J2 juicer to my bulk juicing 101 where I share with you guys the best vegetables that you can bulk juice affordably to you know get you guys better health benefits and of course if you guys haven't already bought the Nama J2 that is revolutionizing the juicing industry because it made juicing just easier for everybody and is out selling every other juicer on the market make sure you guys use 8020 coupon which will save you guys $55 off in the US or 10% off all around the world on my favorite juicer the Nama J2 and hopefully you will ju start juicing lots of vegetables with it because most Americans simply don't eat enough vegetables so aside from saving 10% off with a coupon 8020 you know you guys will be helping me out as well and because Amo will share with me a small commission and this is so important so that I can continue to make these educational videos I could spend literally a whole day looking up published science to share with you guys in this in episodes like this so that you guys don't have to cuz I am in this not to sell you a juicer I'm in this to get you guys to turn your health around and to me the juicer is an amazing tool and probably the best tool so that a person could really ramp up their vegetable and more importantly leafy green consumption and I don't want you guys juicing fruits as the majority of what you juice you guys got to add some fruits to your vegetable juices to make it a little bit sweeter hey you guys could do that but I really want you guys to focus on the vegetables so if you guys enjoyed this episode today learning about the number one juicing rule that gets broken pretty much by everybody uh please be sure to give this video a big thumbs up more importantly share this with other people other friends and family and loved ones that you know that are juicing that are juicing high amounts of fruits so that they could learn some of the science out there and hopefully they can make some modifications to get more vegetables in them or at least use some of my tips to blunt the negative effects of the high fruit juice consumption also be sure to click that subscribe button right down below so you miss my new upcoming episodes I've coming in every 5 to 7even days you know know what new information I'll be share with you guys or juicers I'll be comparing or unboxing to enhance your life so that you guys could select the best equipment and have the best knowledge to turn your health around make sure you click Little Bell so you notified as my videos come out and finally be sure to check past episodes past episodes are we LGE over 800 episodes at this time on this channel dedicated to teach you guys all about the best juicers on the market I'll put a couple links down below to my favorite videos that I've done with the Nama J2 really explaining its benefits as well as my video Never juice fruits without doing this to make it healthier so with that my name is John Coler with discount juicers.co.uk for YouTube visitors [Music]