Fact Check: Are Vegetable Juices Really as Healthy as You Think?

Sakshi Srivastava, First check November 19, 2025:

Claim:

Drinking raw vegetable juice is harmful to health due to pathogenic bacteria and anti-nutrients that may cause kidney stones. It is better to consume vegetables cooked.

Fact:

True. Raw vegetable juices can carry harmful bacteria and contain anti-nutrients that could affect kidney health. Moreover, juicing removes the fibre essential for gut health, while cooking vegetables enhances nutrient absorption, preserves fibre, and ensures safer digestion.

A Closer Look at Raw Vegetable Juices:

Vegetable juices, often marketed as detox or health boosters, have gained widespread popularity. Fitness influencers and wellness enthusiasts claim they provide various benefits, including weight loss, improved immunity, and detoxification. However, experts are raising concerns about the potential health risks of consuming raw vegetable juices, especially when they become a regular part of one’s diet.

Why the Concern?

1. Pathogenic Bacteria in Raw Vegetables
   Raw vegetables, especially those grown in soil, can carry harmful bacteria, including E. coli and Salmonella, which pose significant food safety risks. These bacteria can survive washing or rinsing, particularly when improper hygiene practices are followed.

   • A study from Guntur, Andhra Pradesh found that street-vended juices, such as those made from carrots and beetroot, had high levels of bacterial contamination due to unsanitary conditions.

   • Another study from Dhanbad, India found E. coli in 16.7% of raw salad vegetable samples, reinforcing concerns about the risks of consuming unwashed or poorly handled raw vegetables.

   Even when you wash vegetables, if the water used is contaminated (e.g., from ponds or poor filtration), harmful microbes can persist. This makes raw vegetable juices a potential vector for foodborne illnesses.

2. Anti-Nutrients and Kidney Stones
   Certain vegetables like spinach and beetroot contain oxalates, compounds that can contribute to the formation of kidney stones when consumed in excess. For individuals who are prone to kidney stones or have a history of them, the consumption of high-oxalate vegetables—especially in juice form—can increase the risk.

   • A systematic review found that high intake of spinach, which is rich in oxalates, is associated with an elevated risk of nephrolithiasis (kidney stones).

   • Cooking vegetables has been shown to reduce their oxalate content, making it a safer choice for those concerned about kidney health.

What Experts Recommend:

Dr. Rajiv Kovil, a leading expert in diabetology and weight loss, suggests that cooking vegetables is far superior to juicing for several reasons:

1. Nutrient Absorption:
   Cooking vegetables enhances the bioavailability of certain nutrients, such as beta-carotene in carrots and lycopene in tomatoes. Cooking breaks down the cell walls of vegetables, making it easier for your body to absorb these nutrients.

2. Preservation of Fibre:
   Juicing removes insoluble fibre, which plays a crucial role in gut health and metabolic function. Fibre helps regulate blood sugar levels, promotes satiety, and supports healthy digestion. Without fibre, vegetable juices are less beneficial to the gut microbiome and overall metabolic health.

3. Safer Digestion:
   Cooking vegetables kills harmful bacteria and breaks down anti-nutrients like oxalates, which could cause kidney stones or other digestive issues. This process helps improve the safety and digestibility of the vegetables, which is not guaranteed when consuming them raw.

The Bottom Line:

While vegetable juices may seem like a quick and easy way to boost your health, they often fall short in providing the complete nutritional benefits of whole, cooked vegetables. The loss of fibre, potential bacterial contamination, and presence of anti-nutrients make juicing a less-than-ideal choice for those seeking long-term health improvements.

Experts suggest:

• Cook your vegetables to enhance nutrient absorption, preserve fibre, and improve digestibility.

• Enjoy vegetable juice for its taste if you like it, but don’t rely on it for your health benefits.

• Wash vegetables thoroughly under running water and consider boiling or leaching to remove contaminants and anti-nutrients.

Conclusion:

While vegetable juices are not inherently "bad," they should not be regarded as superior to eating whole, cooked vegetables. For optimal health, consuming vegetables in their cooked form—especially when they are rich in nutrients or known to contain harmful anti-nutrients—is a safer and more beneficial option.