Juicing vs Blending – Benefits of Smoothies versus Juice
There are so many articles in magazines and on the Internet about the competing claims of superiority for either juicing fruits and vegetables or blending them. Therefore, it’s easy to lose sight of the fact that both processes have some advantages—and disadvantages.
Raw Foods – Win either way
Both are ways of making whole raw foods easier to consume. Juicing reduces a food, usually fruit or vegetables with a lot of water content, to essentially a vitamin and mineral beverage, which makes the consumption and digestion simple and efficient. Even though blending still includes all of a fruit or vegetable, including the skins and seeds, in some cases, a puréed smoothie is also typically simpler for the body to consume and digest, when compared to its raw ingredients in whole form.
I want to burn more calories!
But there are less well-known aspects to this simpler consumption that may affect whether one process is more appropriate than the other. The less effort that the body expends in digestion, the fewer the calories that are burned from dietary thermogenesis, which is the amount of energy utilized from the body’s processing and metabolizing of its food intake. While whole fruit and vegetables require about 8–10% or more of their calories to be burned up during digestion, drinking pure juice needs fewer calories for this process, since all of the solid content has been left out of the drink.
Blended foods also provide more satiety, which is also known as the “fullness factor”. The inclusion of the fibrous part of the blended foods makes the stomach feel fuller, and it slows down digestion for a while. Blending also means that all of a food’s nutrients are included in the drink, because no part of the food is left out of the blending process. When added to the slightly greater caloric utilization during digestion, this satiety and increased nutrient content can make blending a preferred choice when a person is cutting dietary calories and trying to lose body fat.
Using a Juicer still delivers a decent dose of nutrients, too, even though the insoluble fiber and some other healthy ingredients (such as the antioxidants in apple skins, for example) are excluded when only the juice is extracted. But for getting a serving of fruit or vegetable, this can be efficient. A single cup (8 fl oz or 237 mL) of fresh vegetable juice may contain quite a few cups’ worth of the original whole vegetables.
When processing fresh juice, it is important to consume it or freeze it soon after. Some nutrient breakdown begins to occur as soon as the juice is exposed to oxygen, and the risk of bacterial contamination is greater when fresh juice is left unconsumed for a long time, even if stored in the refrigerator. Large batches of juice can be frozen in individual serving amounts for later consumption, which makes larger-scale more economical.
Sugar Sugar. .oh my
Another factor in with pure juice that is important relates specifically to fruit juice, which is generally high in fructose, the form of sugar that is in fruit. Without the fibrous pulp of the whole fruit, juice can be a substantial contributor of sugar and calories, when drunk in greater amounts. A serving or two per day shouldn’t be a problem for most people, but it is still best to consume most dietary fruit in its whole form. This applies to vegetables, as well—it’s best to chew most of them, rather than drink them.
As a regular addition to a healthy whole-food diet, both juicing and blending can be good options, depending on a person’s dietary needs. And both processes might make some fruits and vegetables more appealing, since they can be mixed according to taste. Someone who isn’t fond of spinach, for example, could find it much more flavorful when blended with an apple.
Juicers , the good ones are about $300 such as the Omega 8006 and powerful blenders like the Vitamix range from $300 – $700 (Vitamix 2-Speed 1782 Blender) depending on the mode but a powerful blender is a great tool to have, for a variety of food preparations (fruits, veggies, pureed soups, sauces, shakes, etc) or even Blendtec DD28PA04A-A1GP1D00 . More information on juicers see our top 10 juicers
Why is Fiber so important?
- Normalizes bowel movements
- Helps maintain bowel health
- Lowers cholesterol levels
- Helps control blood sugar levels
- Aids in achieving healthy weight. High-fiber foods generally require more chewing time, which gives your body time to register when you’re no longer hungry, so you’re less likely to overeat. Also, a high-fiber diet tends to make a meal feel larger and linger longer, so you stay full for a greater amount of time. And high-fiber diets also tend to be less “energy dense,” which means they have fewer calories for the same volume of food.
- More on Fiber