How healthy is celery, really?

One of our readers asked the Science Norway editorial team about celery. Is it really as healthy as everyone says? Is it better to drink celery juice than to eat the stalks whole? And can consuming too much of it be harmful?

The reader has also heard that, to get the claimed health benefits, you should drink the juice from one entire bunch of celery every morning.

There is another claim that several people in the editorial team have come across as well: celery has negative calories. You burn more calories digesting it than it provides.

But is any of this actually true?

No negative calories

"Celery contains little energy, a lot of water, some fibre, as well as vitamins and minerals such as potassium and folate," Astrid Kolderup Hervik tells Science Norway.

She is a researcher at the University of South-Eastern Norway, where she teaches nutrition and health.

"Like other vegetables, it can therefore make a positive contribution to a healthy and varied diet," she says.

However, the claim that celery has negative calories is not entirely correct.

Although the body does use energy to digest, absorb, and metabolise the nutrients in the food we eat, the amount of energy it expends is still lower than the energy celery provides.

In other words, eating celery does not put your body into a calorie deficit, according to Hervik.

High in water and fibre

"The myth most likely comes from the fact that celery has a very low energy density, meaning it contains very few calories per gram," she says.

As a result, you can eat relatively large amounts without consuming many calories.

At the same time, all the water, fibre, and the structure of celery help you feel full after eating it. In other words, it provides a greater feeling of satiety.

"This is also why celery, like most vegetables, can be a useful part of a diet for people who want to lose weight," says Hervik.

Not ideal for everyone

The fact that celery is so low in calories is not always an advantage.

This is especially true for people who struggle to consume enough calories, such as older people, people with eating disorders, or those with a reduced appetite.

"So whether a food is considered 'healthy' also depends on an individual's specific needs," says Hervik.

Should we drink celery juice?

That brings us to celery juice. Should we drink the juice from an entire bunch of celery every day?

"Celery juice has received a lot of attention in recent years, particularly through social media and various health influencers. There are a number of claims about the health benefits of drinking celery juice, but many of them are not supported by research," the researcher says.

Celery contains several plant compounds that may have beneficial effects on the cardiovascular system, according to Hervik.

However, there is still limited research on this specific topic. Hervik says that much of the existing research has focused on extracts or concentrates rather than ordinary celery consumed as part of a normal diet.

Better to eat it than drink it

"The health effects of individual foods are often exaggerated compared with the importance of the overall diet," says Hervik.

The conclusion is therefore clear: At present, there is no evidence showing that celery juice provides any special health benefits that make it necessary as part of a healthy diet.

"For most people, eating whole celery is preferable to drinking it as juice. Juicing removes much of the fibre, while also eliminating some of the structure and chewing resistance that contribute to feeling full," says Hervik.

Can you eat too much?

The Science Norway reader also asks whether it is dangerous to eat too much celery.

"For most people, eating large amounts of celery is not a problem," says Hervik.

That said, large amounts may cause stomach problems for some people. Celery is also a well-known trigger of allergic reactions, according to AllergyUK.

"If you eat or drink large amounts because you believe celery is a 'superfood,' it may come at the expense of other foods and reduce the variety in your diet. A varied diet is more important than focusing on any singly vegetable," says Hervik.

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Translated by Alette Bjordal Gjellesvik

Read the Norwegian version of this article on forskning.no

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