The juice and smoothie industry has taken the United States by storm, bringing in a total of $2 billion annually. Fruits and vegetables are undeniably good for you, and both juicing and blending make it much easier to consume the CDC’s recommended 4.5 daily cups of fresh produce.
But what exactly is the difference between these two methods, and which one is better for your health?
What’s the Difference Between Juicing and Blending?
The primary difference between Juicing and blending comes down to what is left out of the process.
With juicing, you are essentially removing all fibrous materials, leaving only the liquid of the fruits and vegetables. With blending, you get it all—the liquid, the pulp, and the fiber that bulks up the produce.
Juicing 101
- Extracts more concentrated amounts of vitamins and nutrients.
- Provides easier, faster absorption of nutrients (giving the digestive system a break).
- Drawback: Removes Dietary fiber, which is essential for healthy digestion, controlling blood sugar, and lowering the risk of heart disease.
- Drawback: Many juices contain an incredibly high amount of sugar (sometimes more than a can of soda) and will not make you feel full.
Blending 101
- Blended fruits and vegetables retain all their fiber, supporting healthy digestion.
- The fibrous parts of fruits and vegetables help fill you up, limiting total calorie consumption.
- Antioxidant compounds are retained. A 2012 study showed blended grapefruits contained higher concentrations of beneficial phytochemicals because those compounds are primarily found in the fibrous membranes of the fruit.
- Drawback: The pulpy, thicker texture may be unappetizing to some.
The Sugar Warning
Sugar consumption is a major downside of both juicing and blending, according to dietitian Kimberly Gomer, MS, RD, LDN. Both juices and smoothies can rapidly raise your blood sugar, but the effects are more dramatic with juice.
Some commercial fresh juices contain as much, or even more, sugar than sodas. Research from 2014 found that fruit juices contain an average of 45.5 grams of Fructose per liter, which is shockingly close to the 50 grams per liter found in sodas.
The Takeaway
Juicing offers a greater concentration of nutrients per ounce and enhances absorption. However, by juicing, you miss out on vital fiber and beneficial compounds found in the pulp. Blending ensures you get everything the fruit or vegetable has to offer.
Because of the high liquid sugar content in both methods, dietitians urge caution—particularly if weight loss is your goal.
“We do not recommend any liquid calories,” says Gomer. “For weight loss, always eat the fruits and veggies—don’t drink them. If weight loss isn’t an issue, then the smoothie would win the prize over juicing.”
Also Read : Mastering the Essentials: A Guide to Very Low Calorie Diets (VLCD) for Weight Loss
