Are you Juicing? or Blending? Part I

Cm’ on, everybody is, which one are you doing? It is the modern “nutritious” trend- “Great for detoxing, cleansing and weight loss!”... I’ve heard… Juice and smoothie shops are popping up in every corner!

But is one better than the other? In short, NO, they have different purposes, advantages and disadvantages.  I get this question a lot and hope this will help you pick which is right for you, and/or if it is even right for you.  

JUICING

Advantages:

1. Better Absorption of Nutrients- Juicing extracts all of the water and nutrients from vegetables, leaving behind only the plant fibers. This means your body is better able to absorb the nutrients without having to digest the dense bulk of the plant.
2. More vegetables and fruits in one glass- you can fit an incredible quantity of vegetables into a single glass of green juice, leaving you with a simple, smooth drink that packs a huge nutritional punch.
3. Break for the Digestive System- Without all the fiber, your digestive system doesn’t have to work as hard to break down the food and absorb the nutrients.
4. Healing and Detoxification- Freshly squeezed vegetable juices form part of most healing and detoxification programs because they are so nutrient rich, they nourish and restore the body at a cellular level. They also can cleanse and de-sludge the liver.
5. Health Benefits- After regularly consuming freshly pressed vegetable juices, which are highly alkalizing, you will experience improved energy levels, digestion and mental clarity, clearer skin, and an overall sense of wellbeing. Also, as a result of the high concentration of minerals contained in juice, such as magnesium, potassium, iron, calcium, and folic acid, there’s reason to believe that juicing can help fight symptoms of depression.

Disadvantages:

1. Can get Expensive- Stocking enough fresh, organic vegetables to make juices can be somewhat expensive.
2. Not a Meal- Although they are very high in nutrients and vitamins, juices can’t keep you full for long because your body processes the liquid so quickly. Juice is not a significant source of protein, and protein and fiber are the nutrients needed to fill you up.
3. Blood Sugar spike- When you remove the fiber from the produce, the liquid juice is absorbed into your blood stream quickly. If you juice too many fruits and/or starchy vegetables, this would cause a rapid spike in blood sugar and unstable blood sugar levels can lead to mood swings, energy loss, memory problems, etc.
4. No Fiber- Juicing strips most of the fiber content from vegetables and fruits. The daily recommendation for consumption of fiber is 25 grams or more, depending on gender and age, but the average American gets only 15 grams a day. Because the produce used to make fresh juice won’t count toward your fiber intake, you’ll need to make sure you are getting enough fiber from other daily servings of vegetables, fruits, grains and legumes.
5. Store-bought not the same- Unfortunately store bought juices contain virtually no nutrients due to the pasteurization process.

SMOOTHIES

Advantages:

1. More filling- Smoothies tend to be more filling since the plant fibers are present (but still easy to digest, compared to raw whole vegetables.
2. Avoids blood sugar spikes- Because the fiber is present, it helps create a slow, even release of nutrients into the blood stream and avoids blood sugar spikes. CAUTION, though, with not putting too many fruits on them!!
3. They promote regularity. Because of the fiber, smoothies help keep your digestive tract moving.
4. Creative with healthy add-ins- You can add more things to a smoothie- like yogurt, almond milk, protein powders, chia seeds, hemp seeds, flax oil, etc…etc 
   

Disadvantages:

1. More work for Digestive System- Compared to digesting juice, your body will have to work harder to digest a smoothie and absorb the nutrients.
2. Not as nutrient dense- because it’s difficult to pack in the same volume of vegetables into a blender, your smoothie won’t be as nutrient-dense as your green juice.

Notes on both:

1. Combination Warning!- It’s best not to combine fruits and vegetables (unless it’s apple). This can affect how well your digestive enzymes function. This doesn’t seem to matter too much in green juices and smoothies, but vegetables like carrots, beetroots, broccoli and zucchini don’t combine well with fruit due to their high starch content. However, green leafy veggies combine well with pretty much everything. 
2. Drink Fast!- Try to drink your juice or smoothie straight away. In a short time, light and air will destroy many of the nutrients. If you can’t drink it straight away, transfer to a dark airtight container until you’re ready.
3. The right equipment- To get the most benefit from your juices and smoothies, it’s important to use the right equipment. Invest in a good-quality juicer. Cheaper, centrifugal juicers introduce heat and oxygen and destroy the enzymes and nutrients in your fruits and vegetables. While it may cost you a bit more initially, a premium cold-press or mastication juicer will produce a superior-quality juice and allow you to extract more from your fruit and vegetables, saving expense in the long-term. 

Cheers! and...

Stay tuned for Thursday Part II- where I will give you my personal recommendations, tips and recipes for juice and smoothies!