Smoothies vs. Juicing: Which has Better Health Benefits?
I get asked this question all the time from clients, “Which is better for you? Smoothies vs. juicing- go!”. But before I give my answer, I like to point out the three key areas I always consider when making healthy eating choices.
- Vitamin and Mineral Intake
- Fiber Intake
- Digestion
These three key points need to make the perfect blend (sorry, I had to throw that little pun in there) to discover which on-the-go drink will be your best option for healthier eating and living.
So, let’s get into each point to find out which drink provides healthier benefits- smoothies vs. juicing– let’s begin!
Vitamin and Mineral Intake
Every meal or snack is an opportunity to add more vitamins and minerals to your body.
Vitamins can help your body grow and function properly. There are 12 essential vitamins― vitamin A, C, D, E, and K. Plus B (thiamine, riboflavin, niacin, biotin, B6, B12, and folate)
Minerals support the body in the same way of proper function and growth. The most commonly known type of minerals are:
- Calcium
- Magnesium
- Potassium
When it comes to juicing, you are squeezing the vitamins and minerals into a drink. However, you are missing out on the vital component that holds so many vitamins, the peel of fruits and vegetables.
An unpeeled apple has 332% more vitamin K, 142% more vitamin A, and 20% more vitamin C, compared to a peeled apple.
When you juice a fruit or vegetable, you throw away your chances of getting more vitamins into your system.
So when it comes to smoothies vs. juicing, which drink reigns higher for vitamin and mineral intake? Smoothie wins this round!
Fiber Intake
We have all heard this saying, ” Eat your fruits and vegetables!” But no one tells you the main reason why you should.
It’s for the fiber.
And more specifically, the soluble fiber found in most fruits and vegetables promotes healthy bowel movement, helps manage blood sugar levels, and is a source of good bacteria for your large intestines.
When it comes to juicing, you are discarding the fibrous parts of a fruit or vegetable—and essentially throwing away a chance for you to feel full and satisfied.
Fiber from fruits and vegetables is so essential to your gut and overall health. And there isn’t any intake of fiber when it comes to juicing. Once again, smoothie wins this round!
Digestion
How our body responds to the food we eat or drink is very different from person to person. How our body digests the food we eat may dictate how the food is prepared or what form it may take.
Eating whole raw fruits and vegetables may be difficult for people to digest. The body is working really hard to breakdown it down, causing pain and bloating.
Blending fruits and vegetables is beneficial because it allows the fiber, nutrients, and minerals to be present even in its broken down form.
While juicing extracts only the water, minerals, nutrients of the fruits and vegetables- making it very easy for the body to digest and absorb quickly. A plus!
But the quick absorption due to the lack of fiber could cause a spike to blood sugar levels, making you feel hungry.
So what is the verdict for digestion?
Juicing is easier for the body to digest; however, a well-blended smoothie can keep you feeling fuller longer.
Smoothie wins all around!
So there you have it, the battle is over. A well-balanced smoothie recipe can help you feel full with the fiber being present while maintaining a high level of vitamins and minerals.
