We all know that fruit is the king, but there are people who would rather get the juice out of it and indulge in juicing and blending. Nowadays, there is a juice and smoothie craze going on, particularly for the green ones. But what is the difference between the juice and the smoothie? Briefly said the difference is fiber. Smoothies have a lot of it; juices typically have very little.
A smoothie is made by placing all the ingredients (vegetables and fruits) in a container and processing them together. The result is awesome: You consume the entirety of the fruits and vegetables that go into the mix, including the fiber. You have a mix of vitamins and fibers in all the vegetables and fruit you drink. The simple juice on the other hand filters out much of the fiber from the fruits and vegetables you are juicing, leaving you with the liquid juice and the fibrous pulp, which is discarded.
Why is fiber important?
Fiber helps slow digestion, stabilize blood sugar levels and keep you feeling fuller longer. There are two types of fiber, present in different types of fruits and vegetables. Insoluble fiber helps keep you regular, attracting water to the intestines and moving everything through your system. It is found in foods like cucumbers, celery, carrots, nuts, and seeds. Soluble fiber helps lower blood cholesterol, slows the absorption of carbohydrates from foods, and feeds the beneficial bacteria in your gut. It is found in foods such as oats, apples, berries, plums, pears, nuts and seeds.
Should you drink juices?
The lack of fiber in juices gives them one advantage over smoothies: They have a lot more nutrients such as minerals, antioxidants and vitamins per serving. That can be a good thing during a week when you want a big serving of vegetables in a cup and not on a plate. However, some juices contain a large amount of sugar from fruit but they lack the fiber to help digest it slowly. So do you really need to consume a whole bundle of carrots or a mound of raw kale in one gulp on a daily basis? We are not so sure. Fiber is very important in our daily life so if you like juices, get your favorite vegetables and fruits and blend them so you get your daily dosage of fiber. Studies have shown that men and women need to consume approximately two cups of fruits and two cups of vegetables a day; children having a little less with one cup of each a day.
To blend or to juice
Juicing machines extract the juice yet leave out the pulp, which has fiber. You can add some of the pulp back into your juice or even add it back into your recipes.
The combination of fruits and vegetables into a smoothie is a very interesting process. Consumers must keep in mind that whatever you put in your blender ends up in your body. Smoothies blend these items and deliver the same nutrients that are in juice, but they keep the added fiber content of the produce that was used, as well as any added nutrients you use, such as milk, yogurt etc.
Do not buy an expensive blending machine. Remove the rinds and some skins of the fruits and vegetables you choose. Add water to help reduce the thickness. You can even add, yoghurt, milk, nuts or whatever you like. Therefore you get the nutritional values of each of the products you blended, which makes smoothie fantastic for your stomach, mind and skin.
Deciding on whether to juice or to blend you must take into account pesticides/chemicals. They are embedded in the fibers, these also get included in your smoothie or juice. You can not avoid pesticides using both machines. To prevent this, use organic fruits/vegetables only. This may prove more costly but a healthier option.
Fruit is the king
“Fruit is OK, fruit juice is not,” the experts say. The combination of both fiber varieties (found in whole fruit) delays absorption of fruit sugar by the intestine, and the liver isn’t exposed to high doses of sugar. The more fibrous whole fruit also has more time to move through the digestive system, feeding the good bacteria in your gut, bacteria that helps you fight diseases. Also, importantly, more fiber helps you feel full and makes you less likely to overeat. People who consume little fiber consume more food. Put simply, everyone could drink four ounces of juice. But three oranges would be hard, because you’d get full./AgroWeb.org/