Drinking celery juice every morning is a new health trend that’s marketed as improving overall health and boosting weight loss.
Celery and its juice have been shown to provide several health benefits, and you may wonder if weight loss is one of them.
This article tells you whether celery juice can help you lose weight.
Why do people drink it?
Celery juice is purported to have several benefits, including weight loss and improved gut and skin health. It’s now a fad to drink it for weight loss.
Those who follow this trend drink 16 ounces (475 ml) of the juice on an empty stomach every morning.
To make your own, you can juice celery stalks — or blend them and strain out the plant fiber. One large bunch of celery, or about 9 stalks, makes 16 ounces (475 ml) of juice.
This popular vegetable is rich in numerous nutrients, including folate, potassium, manganese, and vitamins A, C, and K. It’s also a great source of riboflavin, vitamin B6, pantothenic acid, calcium, magnesium, and phosphorus.
You consume more of these nutrients per weight when celery is juiced because its plant fiber has been removed.
While many people advocate this trend, its benefits are not backed by research.
Added to other drinks
Celery juice can be consumed on its own or added to other drinks like green smoothies. These drinks usually contain a variety of fruits and vegetables.
This makes a more nutritionally balanced drink that still provides some of celery juice’s benefits.
What’s more, you can supplement your smoothie with protein sources like yogurt or protein powder, as well as fat sources like nut butter or avocado, for an additional health boost.
Can it help you lose weight?
Celery juice is often said to promote weight loss.
Proponents claim that drinking 16 ounces (475 ml) every morning breaks down and dissolves fat cells stored in your liver. However, this claim lacks scientific evidence and requires further research.
That said, celery juice may promote weight loss in other ways.
Your weight depends on how many calories you consume throughout the day.
Celery juice is relatively low in calories, providing 85 calories per 16 ounces (475 ml).
Replacing higher-calorie beverages, such as sugary coffee drinks or soda, with celery juice is a smart choice if you’re trying to lose weight.
Additionally, drinking low-calorie beverages like celery juice before meals may promote fullness and help you eat fewer overall calories.
Although celery juice is a healthy, low-calorie beverage, the key to long-term weight loss doesn’t lie with a single food. Instead, combine exercise with a nutritious diet based on whole foods.
Other potential benefits
Celery juice may have several other benefits.
Celery juice is high in phytonutrients, which are plant compounds that have been shown to have anti-inflammatory effects.
Flavonoids are the main class of phytonutrients in celery. Increased flavonoid intake is associated with a lower risk of heart disease, diabetes, and cancer.
Thus, whole celery and its juice may help prevent certain diseases.
May help control blood pressure
Celery juice may also aid blood pressure control.
This effect is likely due to celery’s concentration of nitrates, which promote heart health and help lower blood pressure.
These are not to be confused with the nitrates and nitrites used in food preservation, which are linked to negative effects.
May lower high cholesterol
Celery may also help reduce cholesterol levels.
Several animal studies associate celery intake with a significant reduction in cholesterol levels.
Still, human research is needed.
While celery juice is generally recognized as safe, you should be aware of a few possible downsides.
Loss of fiber
When you juice celery, you lose the plant’s beneficial dietary fiber.
One bunch of celery — around 9 stalks — packs around 9 grams of fiber, while 16 ounces (475 ml) of juice contains only a negligible amount.
Fiber intake is associated with numerous benefits, ranging from increased weight loss to a healthy gut.
Sodium can add up
Another potential downside of celery juice is excessive sodium intake.
Celery is naturally high in sodium, with a single stalk providing 32 mg — and just 16 ounces (475 ml) of juice containing over 400 mg.
The U.S. Department of Health recommends that adults keep their daily sodium intake below 2,300 mg as part of a healthy diet.
Thus, if you already consume a lot of salt, a glass of celery juice could put you over the edge.
As excess sodium intake is linked to increased blood pressure, people at risk of this condition should practice caution when drinking celery juice.
The bottom line
While a daily dose of celery juice is the latest health craze, it doesn’t promote weight loss on its own.
Still, celery juice may aid weight loss if you’re drinking it instead of high-calorie beverages. What’s more, it may help reduce inflammation and blood pressure.
However, if you want to lose weight, you’re better off making larger dietary and lifestyle changes — not merely following the newest trend.