This is something I get asked all the time. Which is better: juicing or blending?
Does one offer more health benefits than the other?
Juices and smoothies both play an important role in any wellness program and both are very beneficial, but in completely different ways.
Here is a short comparison that explains the differences between the two as well as some of the specific benefits of each.
What’s The Difference?
Juicing involves taking vegetables and fruit and using a special juice extractor or citrus press to extract ONLY the juice of these foods, while a smoothie or “shake” is made in a blender and comprises all parts of the food, including the fiber and pulp.
Juicing extracts water and nutrients and discards the indigestible fiber.
Without all the fiber, your digestive system doesn’t have to work as hard to break down the food and absorb the nutrients. In fact, it makes the nutrients more readily available to the body in much larger quantities than if you were to eat the fruits and vegetables whole. Being directly digested through the walls of the intestine, which is a guarantee to absorb much more nutrients (up to 80%).
Freshly squeezed vegetable juices detoxify the liver making them perfect addition to any cleansing/detox plan, because they are so nutrient rich and nourish and restore the body at a cellular level.
Juice Provides More Fruit and Veggies, More Easily:
Because it takes A LOT of veggies or fruit to make an ounce of juice, you get a lot more fruit and vegetables into your diet. Furthermore, because some people find eating fruit and vegetables in the correct amounts difficult, it is easy to consume them through juice, and you get an instant infusion of vitamins, minerals and phytonutients into your bloodstream.
Juice is Micro – Nutrient Dense.
When you remove the fiber, you get a concentrated amount of water, vitamins and minerals. This concentration supercharges the system with phytonutrients which are important in warding off disease, cancer and other degenerative illnesses.
A word of caution: When you remove the fiber from the produce, the liquid juice is absorbed into your blood stream quickly. If you are only juicing fruits, this would cause a rapid spike in blood sugar and unstable blood sugar levels can lead to mood swings, energy loss, memory problems and more!
Most people get put off by the time consuming aspect of juicing, but modern juicers have a wide shoot and can take whole fruits with the skin on, limiting prep time and are really easy clean, just pull apart and and rinse under the tap between juices and then throw straight in the dishwasher. Simple
Waste not want not
Another argument is that there is a lot of waste!
Not on my watch! Here are 4 Ways To Reuse Leftover Pulp From Juice.
1. Add to raw dehydrated crackers, muffins or bread recipes for moisture and texture.
2. Add to soups, stews and stocks for extra flavor.
3. Add to your pet food as a fiber supplement.
4. Create your own nutritious compost and grow your own veg
Unlike juices, smoothies consist of the entire fruit or vegetable, skin and all and contain all of the fiber from the vegetables.
However, the blending process breaks the fibre apart (which makes the fruit and vegetables easier to digest ) but also helps create a slow, even release of nutrients into the blood stream and avoids blood sugar spikes.
You can easily add protein ingredients (nut milk, greek yogurts, protein powder or even nut butters) to the smoothie or shake, making it a more balanced, nutritious meal.
Smoothies Fill You Up:
Since smoothies contain fiber, you will feel full longer. High fiber content means longer time to digest, meaning you won’t become hungry very quickly.
Smoothies Promote Regularity:
Because of the fiber, smoothies help keep your digestive tract moving and provide “good” bacteria needed for good digestion.
Smoothies Are Nutritious:
The fruit and vegetables you use for a smoothie all contain the same vitamins and minerals you get when you juice them. You still get all of the antioxidants and age-fighting benefits. So, although they may not give you such a high potency as juice, smoothies provide many of the health benefits.
A word of caution:
Blending green vegetables is not always that palatable, coupled with the fact you cant cram as many vegetables into a blender, this is generally why I tend to juice my vegetables and then add to smoothies.
So you see both have huge benefits. Neither is better than the other as they serve a completely different purposes.
I had a delicious power smoothie this morning for breakfast and am just sipping the green juice I made at the same time, whilst i’m writing this blog at my desk – BEST OF BOTH!
If you dont want to purchase both a juicer and blender then alternatively you can add powdered vegetables and super foods into your smoothie recipes. (wheatgrass, cocoa, maca root, matcha etc.) Again, i do both.
To super charge your smoothies, simply add a mattsupps powder to the mix. These powders are completely natural, made from organic whole food juice powders and will maximise the nutrient power of your smoothies, boosting your health and helping you to become superhuman.
For ease, these can also be simply added to water, nut milk, coconut water or juice for a delicious micronutrient dense juice on the go.
Are you getting enough Veg?
You should be eating 4:1 vegetables to fruit in a general healthy diet
You should be including 7-10 servings of fruit and veg per day of which 5 should be green veg.
If not then consider juicing, blending and supplements to increase your overall health.
Juicing and Blending Rules
How long can I keep my drinks in the fridge?
For best possible flavour and texture, it is better to drink them straight away, but if you must make them ahead, then it is advisable to store for no longer than 24 hours in an airtight container, as you lose 10% of the nutrients in the juice per day.
Alternatively, you can freeze them. This way you only lose 1% of the nutrients per month and you can just take out the freezer the day before you want to include them.
If you do make ahead of time, you’ll notice that some juices and smoothies begin to separate after 20 minutes. If that happens, don’t have separation issues, simply stir or shake.
When should I drink the juices?
It is advisable to have 1-2 juices per day to help achieve optimum nutrition, unless on a juicing cleanse where you have many more! To make sure the juice doesn’t get mixed with the rest of the food you are digesting, it is advised to drink them 3 hours before your meal or 2 hours after.