Can Celery Juice Help You Lose Weight and Belly Fat?

Celery is a popular vegetable with low caloric content and rich in nutrients like fiber. Many people drink celery juice to reduce belly fat, but scientific evidence supporting this is lacking.

Celery juice is often consumed for weight loss due to its low calorie content and high nutritional value. It can be a healthy addition to a calorie-restricted diet.

Read on to learn more about the relationship between celery juice, weight loss, nutrients in celery, health benefits, and side effects.

Celery (Apium graveolens) is a nutritious vegetable commonly used in cooking. It can be enjoyed raw in salads or cooked in various dishes. Raw celery juice made from celery stalks provides the same health benefits.

In a 100-gram serving, celery juice contains the following nutrients:

• 95.4 grams of water
• 14 calories
• 0.69 grams of protein
• 0.17 grams of fat
• 2.97 grams of carbohydrates
• 1.6 grams of fiber
• 40 milligrams of calcium
• 0.2 milligrams of iron
• 11 milligrams of magnesium
• 24 milligrams of phosphorus

In addition, celery juice contains minerals like potassium, sodium, zinc, copper, manganese, and selenium, as well as vitamins C, thiamine, riboflavin, niacin, pantothenic acid, B6, folate, choline, A, E, and K. It also contains antioxidants like beta-carotene, lutein, and zeaxanthin.

What are the health benefits of celery?

Celery offers the following health benefits:

Prevents oxidative stress: Celery contains powerful antioxidants like vitamin C, apigenin, caffeic acid, coumaric acid, ferulic acid, luteolin, tannins, and saponins. These compounds destroy harmful toxins called free radicals, which can damage cells and cause diseases over time.

Reduces inflammation: The anti-inflammatory properties of celery may help reduce chronic inflammation, which can contribute to various diseases. Celery contains antioxidant flavonoids and bioactive compounds like apiin and apigenin, which have shown anti-inflammatory effects in animal studies.

Fights microbes: Celery’s antioxidant effects make it effective against harmful bacteria like Escherichia coli, Salmonella typhimurium, Listeria monocytogenes, and Staphylococcus aureus, as well as fungi like Aspergillus and Candida.

Protects heart health: Studies suggest that celery extract can help decrease blood pressure and protect the heart from inflammation. It may help prevent chronic heart problems.

Maintains blood sugar levels: Animal studies indicate that celery seed extract can regulate antioxidant enzymes, reduce stress, promote weight loss, and improve blood sugar levels associated with diabetes.

Protects the liver and kidneys: Celery juice may help detoxify the liver and kidneys. Its anti-inflammatory properties can prevent inflammation and diseases in these organs.

Lowers cholesterol and blood lipid levels: Research in rats and mice shows that celery extract reduces levels of fat and cholesterol in the blood. It may help prevent atherosclerosis and metabolic syndrome, which is associated with heart disease, stroke, obesity, and diabetes.

Prevents cancer formation: Celery seed oil contains compounds called phthalides, which protect cells from cancer. Antioxidant compounds like coumarins in celery can destroy harmful free radicals and prevent cancer-causing mutations.

Drinking celery juice may provide similar benefits in preventing cancer.

Is celery juice good for weight loss?

While many turn to celery juice for reducing belly fat, there is insufficient scientific evidence to support this claim. However, celery juice is low in calories, fats, and sugars, and it contains many beneficial nutrients. It also has a high fiber content when consumed with pulp, which can contribute to a feeling of fullness and reduced hunger. Thus, celery juice can be a healthy, low-fat option for individuals looking to manage their calorie intake.

One study in diabetic rats showed signs of weight loss after treatment with butanol extracted from celery juice. Another study on mice fed a high-fat diet demonstrated that fermented celery juice promotes the growth of beneficial gut bacteria and prevents obesity. However, more research is needed to determine the effects of celery on weight loss in humans.

Nevertheless, low-calorie beverages can help fill you up, reduce overall calorie consumption, and aid in weight loss. Celery juice may not directly cause fat loss, but it can complement a healthy diet that supports weight management.

To maintain a healthy weight, it’s important to follow a balanced diet that includes a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats, while also engaging in regular exercise.

What are the side effects of celery juice?

Celery juice is generally safe to consume, but eating whole celery stalks may provide more nutrients than juicing. When celery juice is strained, some of its fiber content is lost. Fiber is crucial for promoting gut health and aiding in weight loss.

Celery also contains oxalates, which can build up in the body when consuming large quantities of celery juice. This can be harmful to individuals at risk of certain types of kidney stones. If you have kidney stones or are at risk of developing them, it’s advisable to consult your doctor or nutritionist for dietary guidance.

How to make celery juice

You can easily make celery juice at home. Start by washing and rinsing celery stalks under running water. Peel and trim any brown parts and leaves. Cut the stalks into pieces and add them to a blender. While straining the pulp is an option, it’s best to retain the pulp in the celery juice to preserve its fiber content.

You can also try blending celery with other juices to maximize nutrient intake and maintain a well-rounded diet.

QUESTION

Sources:

1. Food & Function: "Beneficial impacts of fermented celery (Apium graveolens L.) juice on obesity prevention and gut microbiota modulation in high-fat diet fed mice."
2. Journal of Evidence-Based Complementary & Alternative Medicine: "A Review of the Antioxidant Activity of Celery (Apium graveolens L)."
3. Nutrients: "Low Calorie Beverage Consumption Is Associated with Energy and Nutrient Intakes and Diet Quality in British Adults."
4. Phytotherapy Research: "Beneficial effects of celery (Apium graveolens) on metabolic syndrome: A review of the existing evidences."
5. Systematic Reviews in Pharmacy: "Review on the Pharmacological and Health Aspects of Apium Graveolens or Celery: An Update."
6. UC Davis Health: "Celery juice: Are the benefits real?"
7. UC Davis Health: "Celery juice: Are the benefits real?"