The Pros & Cons Of Detox Cleanses

Cleanses are super-popular with celebrities and us regular people alike. But are they really safe? Are they really effective? Are there some that are better than others?

Three experts tell whether doing a cleanse is right for you…

“Go for it. Cleanses come in many forms-some are just juices, others are restricted-eating plans that last a day or even several weeks. But the goal is the same: to help your body flush out toxins and jump-start weight loss. Some aren’t helpful, because they are too low in calories or omit key nutrients. But a good cleanse, one that’s organic and vitamin-rich, acts as a reset button to help transform unhealthy eating habits and infuses your body with nutrients.

A lot of my clients who find cleanses appealing have been subsisting on sugar and caffeine-they’re actually somewhat malnourished! They find that an organic-juice cleanse makes them feel sharper and more aware of bad habits that were sabotaging their health, like mindless eating. I know every time I do one, I get an energy boost.”

- Ashley Koff, R.D., Los Angeles dietitian and coauthor of Mom Energy: A Simple Plan to Live Fully Charged

“No. Liquid cleanses, or severely calorie-restricted detox diets, are based on quack science, and the only weight you lose is water weight. They can even do your body a lot of harm: Because many cleanses cause you to go to the bathroom more than usual, you may flush out important electrolytes that help your heart function and maintain fluid balance in your body. That’s why some people experience muscle weakness and mental fogginess. Your colon isn’t dirty, and juice cleanses wouldn’t ‘clean’ it anyway, since they don’t contain much fiber, which is what actually ‘scrubs’ the colon.

Plus, the idea that your body is better able to digest liquids is nonsense. Your stomach is built to cope with solid food, and it doesn’t need a break! If you really want to slim down, fill your plate with leafy green vegetables, fiber, whole grains and good fats in your everyday life.”

- Michael D. Gershon, M.D., professor of pathology and cell biology at Columbia University

“Do it, but be smart. I don’t recommend cleanses that omit protein, good carbs or healthy fat. And watch out for ones that provide fewer than 1,000 calories a day. Skimping on nutrition can cause you to lose calorie-burning muscle, slow your metabolism, weaken your immune system and dull your skin and hair. Plus, it can lead to rebound binge eating. Do it right, though, and a cleanse has 

Many women do cleanses to drop pounds; while all of the weight loss may not last, it can be motivating. It’s inspired some of my clients to make lifestyle changes that do lead to long-term success. I recommend a solid-food detox-it’s more filling than liquid-only plans. Simply cut out processed foods and alcohol, and consider eliminating animal products and caffeine. A detox should feel like a tune-up, not a punishment.”

- Cynthia Sass, R.D., author of S.A.S.S. Yourself Slim: Conquer Cravings, Drop Pounds and Lose Inches

Also: remember to always consult a medical professional before starting any sort of cleanse or other diet program. Even if you feel fine, it’s better to talk to someone beforehand about potential adverse reactions that you may not be aware of.

6 Reasons Why Bananas Are AWESOME

Before we start discussing the health benefits of bananas, here is some nutritional information for a serving of banana:

Serving size = 1 medium sufficiently ripe banana [about 7″ long and 126 grams (0.28 pounds) in weight]
Total Fat = 0 g; Cholesterol = 0 g; Calories = 110
Potassium = 400 mg (10% of daily recommended value)
Dietary Fiber = 4 g (16% of daily recommended value)
Sugar = 14.8 g; Protein = 1 g (2% of daily recommended value)
Vitamin C = 16% of daily recommended value
Vitamin B₆ = 20% of daily recommended value

 1. Bananas are good for your heart and nerves: Bananas contain a high dose of potassium - an essential ingredient to keep your heart and nervous system in good shape. Potassium is essential for proper muscle contraction and hence plays an important role in muscle-influenced activities including: the normal rhythmic pumping of the heart, digestion, muscular movements, etc., Some studies have also linked low potassium intake to high blood pressure and increased risk of stroke. Most Americans don’t get enough potassium in their diet (recommended dose is about 4 g per day) - blame it on our fast food culture. Including a banana (or two) in your diet everyday would take you a step closer towards getting your daily recommended dose of potassium 

2. Bananas are good for your kidneys and bones: Benefits to the kidneys and the bones are again due to the high potassium content of bananas. A normal intake of potassium suppresses calcium excretion in the urine and minimizes the risk of kidney stones. Also, for the same reason (suppressing of calcium excretion), it minimizes the loss of calcium from the body and thereby reduces the risk of osteoporosis 

3. Bananas can act as mood enhancers or mild sedatives: Bananas contain tryptophan (although it’s not one of the major sources, a medium still contains about 10.6 mg of tryptophan). Tryptophan is one of the 20 amino acids which are building blocks of proteins (btw, an incredible number of articles on the internet call tryptophan as a “mood-enhancing protein” and that is technically not correct). Tryptophan helps the body to produce serotonin - which has a calming effect on the brain (creates a stable mood) and acts as a mild sedative. It should be noted that the only way our our body gets it’s dose of tryptophan is through our diet - it does not produce tryptophan naturally; bananas is one of the easiest ways to get it

4. Bananas are good for your blood: Bananas are one of the highest sources of naturally available vitamin B6: Vitamin B₆ plays an important role in converting tryptophan to serotonin (read #3 above), and also helps the body to make hemoglobin - a crucial ingredient of your blood. Vitamin B₆ is also essential for antibody production and to maintain a healthy immune response. It also helps to convert carbohydrates to glucose and thereby maintains proper blood sugar levels. A medium banana can take care of 1/5th of your daily recommended intake of vitamin B₆ and is one of the easiest (and cheapest) ways to increase your dietary intake of the vitamin

5. Bananas are good for kids: Let me quote this from NIH’s Medical Encyclopedia  

Bananas are part of the BRAT diet, a diet many physicians and nurses recommend for children recovering from gastrointestinal problems, particularly diarrhea. BRAT stands for the different components that make up the diet: Bananas, Rice cereal, Applesauce, Toast. These are binding foods that make the stools harder.

6. Bananas are good source of dietary fiber: A single serving (one medium-sized banana) contains 16% of the daily recommended dietary fiber intake for a normal adult - that’s substantial for a single serving of any food. Fiber improves laxation (smooth bowel movements). Fiber-rich diets have also been linked to lower risk of coronary heart disease and of type 2 diabetes. Also, view this information in light of the following facts

Current recommendations suggest that adults consume 20-35 grams of dietary fiber per day. Children over age 2 should consume an amount equal to or greater than their age plus 5 grams per day. Yet the average American eats only 14-15 grams of dietary fiber a day.  

Availability is the best part: Bananas are very affordable at about 35~40 cents per pound (on an average - in the US) and are generally available in almost all grocery stores; you don’t need to cook them or wash them (unless you want to eat the outer skin) and that makes them ideal as quick lunch substitutes. Consider bananas as an awesome and affordable dietary supplement.

Got sugar concerns?: People worry a lot about the carbohydrates (especially the sugar part) in bananas. To that end, here are a few quotes from a couple reliable sources:

A banana has a glycemic index of 52 and 24 grams of available carbohydrate. This gives a glycemic load of 12. In comparison, an apple having a glycemic index of 38 and 15 grams of available carbohydrate has a glycemic load of 6 … Although an apple may be a little better choice for a snack, eating a banana isn’t all that bad either because foods with glycemic loads in the low teens and below are the ones that should be selected as part of a balanced diet. (source: USDA.gov)

Despite being erroneously called “fattening” and too high in sugar, a small banana only contains about 100 calories, which is not much more than a medium apple. Nor should it raise your blood glucose level too high. (source: American Diabetes Association)