Comparing juicing to making smoothies is a lot like comparing apples to oranges. People can argue all day long about which one is better, but the truth is, they just aren’t the same thing.
Sure, smoothies and juices can both be a great way to add in more servings of fruits or vegetables into your diet, but they should be used for very different reasons.
Let me clarify a few things, so the next time someone tells you why smoothies are better than juice, or vice versa, you can give them the real inside scoop.
What are smoothies?
Smoothies are blended up fruits and or vegetables.
Many people blend fruits with other things like nuts, milk, protein, yogurt, or milk substitutes to make up their smoothies. A smoothie is just basically fruits and or veggies, mixed with some sort of liquid and blended up.
Benefits of smoothies.
- They make it easy to add extra fruits or vegetables into your diet.
- They keep the fiber from the fruits and veggies in your food
Drawbacks of smoothies.
- The fiber present in the smoothies blocks some absorption of nutrients
- The high fiber content in smoothies makes them larger and more filling than juices. (This can really be a pro or a con)
What are juices?
Juices come from fruits or vegetables that are blended and then have the juice removed, or they are masticated juices (where the fruit or vegetables are run through a press and the the juice is squeezed out through a spout.)
Avoid juice concentrates, because they are really just juice that has been boiled, and not only are the nutrients destroyed through heat, but they are then just empty sugar in your diet.
The best juices are always cold pressed or masticated, because these juicing methods maintain the most nutrients from the juice.
Benefits of juices.
- They have no fiber content, which allows nutrients to be highly absorbed.
- They allow you to take in large amounts of vegetables or juices in condensed form.
Drawbacks of juices.
- The low fiber content is juices make them very high glycemic
- They take large amounts of produce to make small amounts of juice
So which is better, juice or smoothies?
While juices may offer the benefits of higher nutrition and increased density of nutrition, they also have higher glycemic index levels and can spike your blood sugar levels; and while smoothies contain fiber and and are more filling than juices while also keeping blood sugar levels more stable, they lack the pure density of nutrition found in juices and aren’t the best choice for adding high amounts of fibrous vegetables into your diet.
The solution is…
Juice some of your greens and veggies
blend some of your fruits.
Why is blending fruit and juicing greens the best solution?
Greens like spinach, kale, romaine, and even broccoli are great candidates for juicing because they are low in sugar, nutrient dense, and packed with fiber that can interfere with nutrient absorption.
By juicing greens, you can get more greens into your diet and maintain more of their nutrition.
Fruits like berries, apples, citrus fruits, pears, or melons are great candidates for blending because fruits are higher in sugar, so the natural fiber content in them slows the release of the natural sugars into the bloodstream.
By blending fruit you can increase the amounts of fruit in your diet while still maintaining the fiber content that slows down sugar absorption.
So now you can tell that friend of yours, yeah, you know the one…
Juice your greens and blend your fruits.