To Blend or Juice? What’s the Difference?
Mastering the Art of Liquid Nutrition
Ever wonder if you should have a juice or a smoothie? In this post, you will take away the nourishing benefits of liquid nutrition, the main differences between blending and juicing, and how to utilize both strategically to enhance your everyday nutritional needs.
So let’s get right to it… Juice or Blend?
I switch it up.
I like blending smoothies to start my day. It allows you to add additional beneficial ingredients like avocado, nut butter, and superfoods like bee pollen or adaptogens. Smoothies contain dietary fiber with nutrients and enzymes. It takes a bit more work extracting nutrients with dietary fiber than from juicing, and so the idea is to keep one satiated until lunchtime. In addition, the fiber in smoothies helps modulate the blood sugar response to the natural sugar in these foods, which is ideal for anyone with regulating blood sugar.
It is also easy on digestion. So it is suitable for when you’re feeling sluggish or anxious, feeling rushed in your day to chew and sit down to a meal properly, to give your digestive system a break, especially if you need nourishment during an intensive long workout.
I’ve done a segment on using an ancient symbol, the mandala, What’s In A Mandala Plate?, to create a balanced meal using all three macronutrients. Use the mandala plate idea for the same idea in preparing a smoothie.
You want to ensure you blend quality fats and carbs for sustained energy and healthy metabolism and strengthen and repair your body by adding good proteins. Next, a customized layer of food is a medicine approach of using spices, adaptogens, or superfood toppers like bee pollen.
On the other hand, Juicing extracts liquid from fruit and vegetables containing all the suitable plant components of vitamins and minerals, phytonutrients, and enzymes. The significant difference is removing dietary fiber contained in the plant and fruit. Some people argue that juicing helps the body better absorb the nutrients in the produce, as the digestive system doesn’t have to work as hard to break down the food to get them. In addition, this process may make it easier for the body to process more significant amounts of these nutrients; think about it, can you eat or want to eat eight stalks of celery, two apples, ½ pineapple, and some ginger in one sitting. If you may be having a hard time meeting your daily vegetable needs, think of juicing to help increase your intake.
Say yes to Pulp
Add some of the leftover pulp for fiber to get more benefits from vegetable juice. Also, limit your vegetable juice serving size to 8 ounces a day; juicing isn’t for long-term health goals. Juicing can act as a food-first approach as a digestive supplement; I will add enzymatic-rich foods like one chunk of pineapple for its bromelain to digest fat or papaya for Papain which helps your body digest protein. I enjoy a shot of about 2 to 4 oz of vegetable juice late in the afternoon before dinner.
How to use Juicing or blending strategically for optimal health:
- For example, if you’re sick and feel run down, choose a vegetable juice with ginger and lemon.
- If you’re traveling and don’t have access to or time for greens, choose a green juice and pay attention to the amount of fruit added, it should be primarily greens.
- If weight loss or weight management is your goal, skip the Juice and have a lighter smoothie.
- If you’re looking to up your protein, add nutrient-dense whole foods to your smoothie, including protein powder, nuts, seeds, and greek yogurt if you do dairy.
- If you’re an athlete, recover smarter with a smoothie of protein, fats, and carbs.
- For kids — choose the smoothie! Skip the inevitable sugar crash from fruit juices and keep your kiddo complete with a smoothie. It’s a sweet way to get in some extra veggies.
- Avoid juices and have low-sugar smoothies if you have diabetes, PCOS, or blood sugar challenges.