Juicing on Your 2021 Diet

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After a rough year, you might be looking to start fresh in 2021. For many people, getting healthy is a top goal for the new year, especially when it comes to eating habits. The keto and paleo diets are still trendy this year, while the Mediterranean diet is a favorite among experts. You might be interested in, or already started, one of these nutrition regimens (after consulting your doctor, of course).

But can you juice on these diets? What ingredients should you use? We’ve taken a look at some popular diets for 2021, and matched them with recommended ingredients and juice recipes.

The Keto Diet

The goal of the keto diet is to enter a state of ketosis, where the body burns fat instead of carbohydrates. To achieve ketosis, participants must follow a high-fat, no-carb diet. Potential benefits of the keto diet include increased energy, mental focus, and weight loss.

If you’re trying the keto diet, you’ll want to stick to juicing low-carb vegetables and limit the amount of sweet fruits you juice. Try using mint, ginger, or bell pepper to add sweetness. If you need to add fruit, make sure it’s a low-carb fruit like ones listed below.

Cow’s milk is no-go on keto because of its natural sugar. Instead, drink pure plant-based milk.

Best ingredients to juice

spinach
swiss chard
wheatgrass
collard greens
lettuce
kale

berries 
plums
celery
kiwis
cantaloupe
ginger

basil
rosemary 
dill 
parsley 
mint 
cilantro

lemons 
limes 
cucumbers 
bell peppers 
broccoli
zucchini


neato keato green juice with ingredients listedMore keto-friendly recipes to try: Multivitamin Juice, Bell Pepper Juice, Blueberry Sorbet, Almond Milk.

The Paleo Diet

The paleo diet attempts to recreate the diet of our cavemen ancestors, a time before the agricultural revolution. The paleo diet primarily consists of meat, fish, fruit, and vegetables. Refined sugar, dairy, legumes, and grains are off-limits. Potential benefits of going paleo include reducing the risk of Type 2 diabetes and heart disease, as well as weight loss. 

As with the keto diet, it’s best to limit the amount of sweet fruits you juice. Because dairy and grains are not allowed on the paleo diet, nut milk is a popular paleo-friendly dairy alternative.

Best ingredients to juice

spinach
wheatgrass 
leafy greens
celery
carrots
tomatoes
beets

berries 
plums 
kiwis
melons
apples
pears
peaches

herbs
citrus
ginger
grapes
mangos
pineapples
sweet potatoes

cucumbers
bell peppers 
broccoli
cauliflower
zucchini
radishes
pomegranates


paleo beet juice with ingredients textMore paleo-friendly recipes to try: Cashew Milk, Red Vitamin Radish Juice, Avocado Ice Cream, Blue Orange Juice.

The Mediterranean Diet

Ranked the #1 diet by U.S. News & World Report, the Mediterranean diet is based on the eating habits of those living in countries bordering the Mediterranean Sea. Staples of the Mediterranean diet include fresh produce, nuts, fish, whole grains, and olive oil. Red meat, sugar, and saturated fat are limited.

The Mediterranean diet is designed as a lifestyle change rather than a temporary diet, and social eating is highly encouraged. Potential benefits of the Mediterranean diet include cancer and diabetes prevention, heart health, and weight loss. 

No fruits or vegetables are off-limits with the Mediterranean diet, but we’ve selected some for Mediterranean-inspired juices.

Best ingredients to juice

tomatoes
leafy greens
celery
radishes
fennel
sweet potatoes
pomegranate seeds

zucchini
cucumbers
beets
kiwi
apples
pears
oranges

grapes
melons
peaches
citrus
berries
ginger
turmeric

pumpkin
bell peppers 
basil
parsley
mint
rosemary
thyme


Mediterranean refresh juice with ingredient textMore Mediterranean-friendly recipes to try: Pomegranate Juice, Tomato Juice, Fennel Healing Juice, Beet Lemonade.

The DASH Diet

DASH—Dietary Approaches to Stop Hypertension—was created by researchers to lower blood pressure without medication. To achieve this, the DASH diet emphasizes low sodium intake and encourages foods high in potassium, calcium, and magnesium. Like the Mediterranean diet, the DASH diet is a long-term dietary change.

Fruits, vegetables, and low-fat dairy products are staples of the DASH diet. Also included are whole grains, fish, poultry, and nuts. Small amounts of fat, red meat, and sweets are allowed. Potential benefits of the DASH diet include lowered blood pressure, heart disease prevention, diabetes prevention, and cancer prevention. It can also aid weight loss.

All fruits and vegetables are on the table with DASH, but focus on juicing ingredients with high amounts of potassium and magnesium. 

Best ingredients to juice

kale
spinach
collard greens
zucchini
cucumber

sweet potatoes
swiss chard
pumpkin
pumpkin seeds
berries

carrots
celery
tomatoes
broccoli
beets

oranges
cantaloupe
honeydew
grapefruit


dash diet juice with ingredient textMore DASH-friendly recipes to try: Indipink Juice, Carrot & Celery Juice, Green Spinach Juice, Pumpkin Seed Milk.

Fruits and vegetables are always on-trend, no matter what year it is. You can enjoy these recommended juices for their flavor and health benefits—without subscribing to a specific diet.

Have you tried any of these diets? Are there others you’re interested in? Let us know on Facebook and Instagram.