Juicing or blending? Juicer or Blender? To juice or to blend, that is the question. In this write-up, I will debunk all the myths and state the facts about blending and juicing as I, myself, is curious which one is better.
I’ve been juicing with my Hurom juicer since April this year. While I enjoy the juice. I can’t help but feel bad from throwing all the pulp of fruits and vegetables after juicing them which I imagined won’t be the case with blenders.
There was also a Vitamix demo on youtube I’ve seen that’s very convincing!
I started to wonder if juicing is a healthier choice. Or if blending is much better. Does blending destroy nutrients? What about fiber in juicing? Which really is better for maximum health benefits?
Here’s what I learned…
Blending and/or juicing are both ideal to add to a regular diet. They are a great way to increase the intake of fresh fruit and vegetables to our system.
Little difference, a blender could be cleaned in 10 seconds. A juicer, a few minutes.
Here’s an interview with Joe Cross, the guy who underwent a juice fast for 90-days and was in a documentary called Fat, Sick and Nearly Dead.
“Dietary fiber consists of nondigestible carbohydrates and lignin that are intrinsic and intact in plants. Functional fiber consists of isolated, nondigestible carbohydrates that have beneficial physiological effects in humans.” Medicinenet.com
Both forms of fibers are important in our diet and we should know that there are two types of fiber:
Not soluble in water. Tough and hard to chew. Diet should comprise more insoluble fiber.
Soluble in water. Soft and easy to chew. Diet should comprise less soluble fiber.
The Power of Blending
Blending is healthier over juicing as it supplies us dietary fiber. Fibers induce stomach to begin processing food. If it doesn’t get fiber to digest, we feel hungry.
Blended fruits, unlike juiced fruits, slows down digestion which prevents rapid blood sugar spikes. Sugar in juice can cause to spike your insulin. Meaning, your system won’t an immediate boost in energy from a smoothie.
Dietary fiber also prevents constipation and keeps the intestines clean.
Blended fruits and vegetables are digested longer and yield more macro-nutrients. They stay longer in our gut and our body which works in siphoning what it can from the fiber.
Blending is best to go for stone fruits (like peaches, bananas, berries, etc.) which don’t juice well. Blending (smoothies) is great with mostly fruits with added vegetables. Otherwise, if the opposite, more vegetables and a few fruits it can be overwhelming and less appetizing.
A blender creates heat and chops up produce multiple-times which tends to destroy some nutrients locked in the pulp. To keep it cold, either freeze the fruits and vegetables or add ice.
The Magic of Juicing
An obvious advantage of juices is its nutrient density.
Drinking juice is easier and can be done faster than a smoothie. It is smoother to drink because of pulp’s absence. Drinking juice is a great way to get away from a lot of chewing.
To consume large quantities of vegetables in the shortest time possible, the best way to do it is through juicing. This would add lots of micro-nutrients instantly into your diet.
Juice is easier to put in bottles and store in your refrigerator as well. Ideally, store it in the middle of the fridge not too close to the door (warmer zone) and place it closer to the freezer (colder zone).
While blending gives you more fiber, it does not necessarily mean that juicing has zero fiber. Because as mentioned, juices have soluble fiber.
For micro-nutrient absorption, juices are significantly superior over smoothies.
Juicing is extremely valuable to older or sick people with low appetite or perhaps less able to chew that needs nutrients to recover quickly.
Your body absorbs nutrients more quickly from juices as it does not have to do the work of separating the insoluble fibers from the soluble fibers.
With juice, the stomach does not expend extra energy for digesting solid chewed foods. Intestines get some rest from doing all the digesting to absorb the nutrients than when you eat them. Also, juicing does not activate your metabolism and thus can fast while juicing as your body is still getting nutrients.
More nutrients survive in the process of a slow masticating juicer versus chopping multiple-times in a blender.
As for the pulp, it can be used as animal feed, crackers or muffins, etc.
OK, overall, I’m still not so convinced so I dove more into the topic.
Juicing separates the liquid from the pulp (insoluble fiber) so you get concentrated vitamins and nutrients. Without the insoluble fiber, our body can absorb more nutrients.
While blending retains the pulp and fiber which makes it not as concentrated. Some of the nutrients will stick to the fiber and be carried out of the body, so absorption of nutrients is less.
Juicing — with a masticating juicer — doesn’t produce heat. This retains more nutrients from the fruits and vegetables.
However, blender produces heat which kills off some good nutrients and enzymes from the produce.
Juices are ideal supplement in our existing diet. A juice fast is recommended to heal chronic health conditions or lose weight.
Smoothies are ideal meal replacements. Blended fruits and vegetables provide more complete nutrition than just juice alone.
The main reason why juicing is more popular than blending is it removes the pulp and makes it easier to drink. Juicing lose the dietary fiber from the produce and may result in constipation. These fiber helps slow down digestion and prevents the rapid blood sugar spikes which affect mood swings and tiredness.
Cellulose (fiber) is the wall of plant cells where all the nutrients are protected inside. Our body gets a hard time breaking down these cellulose (fiber). Of course, there are more nutrients in fruit than when it’s juiced. But most of those nutrients are not all absorbed after digestion. Whereas body absorbs almost all nutrients from a juice very easily and instantly. Although there are fewer nutrients present in the juice, the body absorbs more nutrients than just eating the fruit or vegetable.
Better to put more vegetables than fruits on your juices. But those juices that only have a couple of fruits and largely composed of vegetables, don’t need to worry about absorption of sugar.
Unless your plan is to juice fast, blending is slightly healthier because of the fiber your body will get. But blended foods cannot provide the nutrient density that juices provide.
But before I end this, what about ‘which is better for weight-loss’?
Many treat juicing as an expressway to weight-loss. Weight-loss begins immediately with juice fasting. With a juice fast your body get the best of both worlds – high yields in nutrient density and rapid weight-loss.
At the end of the day, it will all comes down to personal preference.
Juice loads up the bloodstream with many micro-nutrients. Smoothies are more filling while juices are more nutrient-dense. Both have benefits and are complementing.
Also, choose whichever is cost-effective for you.
It’s important to pick and stick to the one that you’ll enjoy, may it be blending or juicing.
Me, I just really enjoy my juice.