Wellness

Juicing vs. blending

March 8, 2016

Spring is just around the corner, which means a greater variety of seasonal fruits and vegetables will be available for purchase very soon. The emergence of spring also marks a great opportunity to do some ‘spring cleansing,’ getting rid of the toxins built up over the winter and making room for the fresh nutrients that smoothies and juices can provide for you.

So what is the best route to go? Should you Juice or Blend?

The wonderful part of either option is that they are both tasty.

It’s well-established that increasing your intake of fruits and vegetables is good for you. The more fruits and vegetables you consume, the greater the benefits! Juicing or blending fruits and vegetables into smoothies can be one easy way to get your daily servings in.

There’s a lot of talk these days about the health benefits of juicing and blending. But what’s the difference?

Juicing is a process where the liquid part of the fruit or vegetable is separated from the pulp, or fiber. You get a thin and concentrated liquid product that contains vitamins, minerals, and other phytonutrients, which are bioactive plant-derived compounds associated with positive health effects. You specifically need a juicer to do this.One can get many calories from sugar in that one cup of juice. Juicing can also be more expensive, as you have to use a greater volume of produce.

With blending, the whole fruit or vegetable is used: what you put in the blender is what you consume. The volume of the drink, which is often called a smoothie, will be much greater than that of a juice made from the same amount of fruits or vegetables. With smoothies you retain the fiber, which can help you feel fuller and improve your digestive health. In addition, you can add other types of foods to smoothies like nuts, seeds, and yogurts to increase your intake of healthy protein and fats.

Why is fibre important?

  • Smooths out digestion and absorption of glucose and fats in the small intestine.  It reduces the Glycaemic Index of a meal.
  • Provides fuel for the healthful or “good” bacteria in our large intestine, which in turn benefit us by making vitamin B12 and by releasing volatile fatty acids from the dietary fibre, which are important for the health of our colon.
  • Speeds up transit though the intestines to remove waste and toxins from our bodies.
  • Regulates bowel action, thereby reducing cancer risks.

Anyways, there are pros and cons to both juicing and blending.

So if you are solely choosing to juice, you must be sure to get your fibre intake from other foods, such as broccoli, spinach, sprouts, quinoa, chia seeds etc.

With juicing, nutrients are absorbed more quickly because the digestive system does not have to work as hard, so all of those lovely vitamins, minerals, and antioxidants can be absorbed directly into the bloodstream. Juices usually contain a lot of sugar and because they have no fibre, can lead to a spike in blood sugar followed by a crash. This isn’t the case with smoothies, since fibre  creates a steady release of sugar which leads to sustainable energy rather than a quick spike and crash.The best way to tackle this sugar issue (which can cause blood sugar spikes, energy dips, and cravings) is to add a minimal amount of fruit, if any, to your juice, and to add protein and/or fat to your drink.

Either process can help you to increase your fruit and vegetable intake and create less waste in the kitchen.

Some tips for juicing and/or blending:

  • To prevent excess sugars, limit the fruit in both juices and smoothies to 1-2 servings per drink (i.e. ½ cup to 1 cup fruit)
  • Green veggies like kale, spinach, parsley, and cabbage surprisingly do not taste very intense in smoothies or juice, so load up on those!
  • Citrus, lime juice in particular, can help to cut out any bitter taste from vegetables (remember to remove the peels)
  • When juicing, high water content vegetables like cucumbers and celery will help to add volume and nutrients
  • When blending smoothies, add regular or coconut water to make it less pulpy.
  • Add chia seeds, nuts etc to your juice for a satisfying texture plus protein and fat to cushion the impact of any sugars and keep your energy high and stable.

At the end of the day, we are all individuals. Our bodies all react differently to the choices we make, so what works well for someone may not work at all for another. You could always play around with having either throughout the day. During this time, be mindful of how your body feels and reacts to your mixtures.

Happy blending and juicing!

You Might Also Like

36 Comments

  • Reply Paulina on March 9, 2016 says;

    Ahh… a post very much required! It was always a confusion to know juicing or blending! This is a good read!

  • Reply Aria on March 9, 2016 says;

    Excellent post & tips P.

  • Reply Janice on March 9, 2016 says;

    Got it!! Where is now the recipe for both… 😀

  • Reply Ursula on March 9, 2016 says;

    great post!

  • Reply Katherine on March 9, 2016 says;

    Fantastic tips at the right time I guess. We all need this to know more!!! Seasons….

  • Reply Agnus D on March 9, 2016 says;

    Glad I read this!

  • Reply Alma on March 9, 2016 says;

    نحن فقط لا عصير هنا في العالم العربي. أي مفهوم للمزج. ولكن من الجميل أن نعرف.
    هذه هي وظيفة جيدة.

    شكر

  • Reply Hadewych on March 9, 2016 says;

    Well written post! Love your explanations. The tips are good to know

  • Reply Kasey on March 9, 2016 says;

    Wonderful post!

  • Reply Leela Harris on March 9, 2016 says;

    Totally agree.

  • Reply José Cerqueira on March 9, 2016 says;

    you are absolutely correct

  • Reply Sheela Patrick on March 9, 2016 says;

    awesome job in putting this down!

  • Reply rain77 on March 9, 2016 says;

    This is awesome

  • Reply Imogen Bermingham on March 9, 2016 says;

    enlightenment

  • Reply Priscilla on March 9, 2016 says;

    Agree

  • Reply Jamie Schneider on March 9, 2016 says;

    This is so wonderful!

  • Reply Rejie Camano Gelera on March 9, 2016 says;

    wow, thanks for this post! awesome

  • Reply blossom on March 9, 2016 says;

    Hi, I now realise that there is a difference! 😀

  • Reply Kate W on March 9, 2016 says;

    Love the tips!

  • Reply Debi on March 9, 2016 says;

    Thankyou, too good.

  • Reply Quintana on March 9, 2016 says;

    Makes a lot of sense

  • Reply Deepshikha Goswami on March 9, 2016 says;

    Thanks for your nice post! thank u so much…..

  • Reply Febinna on March 9, 2016 says;

    I wish I knew about this before

  • Reply Allie B. Steiner on March 9, 2016 says;

    Good, simple explanation for what is becoming quite a trend.

  • Reply Dipti on March 9, 2016 says;

    Nice article on juicing and blending!

  • Reply Joanne on March 9, 2016 says;

    Im allergic to apples 🙁

    • Reply Lisbon on March 9, 2016 says;

      How the hell is one allergic to apples… what do you mean by this :O

  • Reply Grace on March 9, 2016 says;

    Thank you for giving your opinion about juicing or blending.

  • Reply Yamani K on March 9, 2016 says;

    Thank you for this post. I really appreciate all the recipe’s.

  • Reply Heiða Hallmundsdóttir on March 9, 2016 says;

    Thanks for the article.

  • Reply Wendy R. on March 9, 2016 says;

    Great post!

  • Reply Deborah on March 9, 2016 says;

    Seriously, great post! Excellent information!

  • Reply kowsilla s on March 9, 2016 says;

    This is like a 1hour crash course! Excellent article 🙂

  • Reply Amanda Paa on March 9, 2016 says;

    Nice post!

  • Reply farnoosh on March 9, 2016 says;

    I use both.

  • Reply Tamika on March 10, 2016 says;

    Awesome post

  • Leave a Reply