Blending (Smoothie) vs Juicing (by Deon Hall Garriques)
We know that both juicing and blending (smoothie) fruits and vegetables have many benefits and provide us with vital nutrients, but there are also a few cons. Do you know the difference between juicing and blending? I get this question all the time from my clients so in this blog, I will explain the differences.
Separates the pulp (fiber) of the fruit or vegetable from the liquid. The liquid is thin and easy to drink, and it has the vitamins and minerals from fruits and vegetables. You do not drink parts of the fruit like the peel or pulp.
Benefits of Juicing
Get a large dose of vitamins and other nutrients in smaller servings vs blending
Usually lower in calories, because you are not eating whole fruit or veggie
Breaks down fruits and vegetables so that the nutrients can be easily absorbed and digested
The body gets energy/calories quickly because there is nothing for your digestive system to break down
Removing the fiber makes it a good way for people on low-fiber diets to get essential vitamins and minerals.
A good option for people who have digestive issues.
Immune system booster if you're fighting off illness (e.g., people on chemotherapy treatment turn to juicing due to its benefits and healing properties)
Cons of Juicing
Juice diets/cleanses have become a popular way to lose weight quickly, but using them as a meal replacement, can deprive your body of the calories and protein that it needs
You might lose weight quickly, but you also lose water and muscle mass, which isn’t sustainable long-term.
Fiber helps regulate blood sugar levels, too much juice may cause your blood sugar to spike.
Fiber is also responsible for keeping you full, so you might be left feeling hungry after drinking only juice
You use whole fruit or vegetable, sometimes including the skin. Blending keeps the fiber and nutrients that you would get if you ate the whole fruit or veggie.
Benefits of Blending
Makes smoothies that can be a healthy snack or even a meal by adding other ingredients (protein powder nuts, seeds, or yogurt)
Have more phytonutrients than juicing, which are the natural chemicals found in plants
Can use the membrane (citrus fruits like oranges or grapefruits) which are high in flavonoids, phytonutrients that help prevent certain diseases
A good way to add leafy greens to your diet (spinach, kale, collard)
Cons of Blending
Smoothies will not cause your blood sugar to spike as much as with drinking juice, but they can raise your blood sugar levels
Keep sugar in check by using only about two servings of fruit per smoothie
Too much fiber can cause problems like gas and indigestion
You can consume too much without realizing it
Here are a couple of recipes both blending and juicing for you to try, and enjoy. Leave me a comment and let me know which you prefer, juicing or blending.
Carrot Zinger Juice
• ½ beet with its greens
• 8 carrots
• 2 cups kale
• 2 limes or 1 large lemon
• 1-inch fresh ginger root
• 2 apples
DIRECTIONS: Juice all ingredients and enjoy
Blending (Smoothie) recipe
Warm Apple Smoothie
● 2 apples cored and chopped
● 1 small handful of baby spinach
● 3-4 dates pitted
● 1 tsp cinnamon
● 1/4 cup walnuts, almonds, or pecans
● 1 cup warmed water Directions:
DIRECTIONS: Place all ingredients in a blender and puree until smooth. If you’d like the mixture warmer, warm up the smoothie by submerging a jar of it in a pan of hot water.
In Good Health,
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DISCLAIMER: This information is not intended to provide medical advice. The purpose is to provide education and a broader understanding to my readers. Always seek the advice of your qualified healthcare provider before making any dietary or lifestyle changes. I do not recommend or prescribe, or recommend changing dosage or discontinuing, any prescription medications or pharmaceutical drugs.
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