Are you looking for a tasty way to eat vegetables and fruits? Yes, I did use tasty and vegetables in the same sentence! Are you curious about the new trend of fruit juices and smoothie bowls?
According to the WHO, one should consume 400 grams of fruits and vegetables every day. However, according to the CDC, hardly one out of every ten people meet their daily requirements.
In this fast-paced world, everyone is always looking for a shortcut to meet their daily nutritional requirements. Juicing and blending are two innovative ways to increase your daily intake of veggies and fruits. But which one is better and why?
Although juicing and blending may appear to be the same thing, they are not. Find it hard to believe? Let me help you.
This article will examine the two procedures in more detail and compare and contrast them to ultimately decide which one is better.
The Difference Between Juicing And Blending
Juicing can be defined as squeezing or extracting the juice out of the fruit or vegetable. The traditional juicer that you may find in your kitchen is the lemon squeezer. Besides that, more sophisticated juicers can be used to make juice out of multiple fruits and vegetables.
Rather than extracting, blending is the process of combining two or more things. The goal of blending fruit is to retain the dense fibres it contains while combining it. Since smoothies are thicker than juices, they are more satiating.
The entire fruit or vegetable is used with blending, even the seeds, bulk, and fibre, so wasted food is less than juicing.
Now that we know the difference between blending and juicing ingredients let us decide which one is better!
Listed below are nine differences between blending and juicing. Both of them have their pros and cons, and the following list can help you decide which one is a better option for you.
Have you noticed the difference between the consistency of a green juice and a green smoothie? Well, yes, the smoothie’s consistency is thicker and richer when compared to a juice. Juice is essentially the liquid obtained after squeezing the fruit/ vegetable out.
Thus, if you want something thick like a milkshake-smoothie is your go-to drink.
2. Choice Of Ingredients
Not everything can be converted into juice; however, you can almost blend everything while making a smoothie! Frequently, to make your drink richer in protein or essential amino acids, nuts like almonds, walnuts, peanuts are added while preparing a smoothie.
Even though you can add nuts to your juices, it is imperative to pre-soak them and grind them along with water, which essentially dilutes the nutrient quality. Hence, a limited palette of ingredients is available to make juice.
3. Nutritional Content
Juice can be considered the concentrated version of the fruit or vegetable you wish to consume; it is nutritionally dense. Smoothie is also full of nutrients, provided you add the correct ingredient in the perfect concentration!
The juicing process helps break down the fruits and vegetables, which allows for easier absorption of nutrients. Juicing can also relieve some stress on the digestive system, suitable for those with digestive problems.
4. Fibre Content
A significant difference between juice and smoothie is that you essentially mix the entire fruit and vegetable while blending a smoothie. Blending usually keeps the insoluble and soluble fibre intact!
As we digest food, soluble fibre attracts water and forms a gel-like substance, which helps slow digestion and satiates our appetite for longer.
As a result, after ingesting a blended smoothie, the intestine slowly breaks down the fibres. It uniformly introduces them into the bloodstream and encourages a smooth and even release of nutrients in the body.
5. Weight Loss
Although juices and smoothies can work wonders for weight loss and maintenance, we tend to over add ingredients while making a smoothie. However, it has been demonstrated through research that a juice cleanse is effective in weight loss.
A recent study evaluated the effects of drinking green juice on 20 people. Cucumbers, tomatoes, and other vegetables were used to make the juice. After three days, the subjects had lost an average of 1.7 kilograms (kg) or 3.75 pounds.
In order to make juice, we generally add water. Thus, juice has more hydrating power in contrast to a blended mix.
A study involving grapefruit discovered that blended fruit had more substantial antioxidant concentrations than grapefruit juice.
Further, the study also evaluated the concentration of various phytochemicals and compounds in the fruit’s membrane. It was concluded that the blended mixture of the fruit was healthier because its juice was prepared without the membrane.
Thus, if you want to reap the benefit of whole fruit and vegetable, blending is superior to juicing.
8. Sugar Levels
Have you ever had an episode of dizziness right after consuming any fruit or vegetable juice? It can be puzzling because we would not expect that, considering fruits and vegetables are healthy!
However, as mentioned above, nutrients from the juice get released into the bloodstream relatively quickly; this can cause a sugar rush, often associated with nausea and dizziness.
Blended mixtures contain fibres that are slowly digested by the body. Thus you won’t notice a sugar spike after consuming it.
9. Meal Replacement
If the idea is to swap a meal, then it is better to choose a blended option. Blending involved the WHOLE fruit, unlike juicing. Depending on your intended goal, you can create your smoothie to achieve faster results.
Generally, yoghurt is added while making a smoothie. Yoghurt is an excellent probiotic; it is also loaded with calcium, vitamins and proteins! Even if you add half a cup of yoghurt while preparing your smoothie, you are introducing 12 grams of pure proteins to your diet!
Juicing and blending are two great ways to add more greens to your diet. While juicing may benefit those with digestive issues, fibre and other phytochemicals are lost in the process. Blending, on the other hand, keeps you satiated for more extended periods.
I hope this article helped you in understanding the difference between juicing and blending. Do let us know if you prefer a juice or a blend!