What are the Health Differences Between Smoothies and Juicing?
However, what most people do not know is that, though both drinks offer a convenient, satisfying way to get your full day's worth of fruits, veggies, and more, they are not created equal. In fact, the following comparisons will help you understand the health benefits between the two.
Both Juicing and Smoothies Make It Easier to Consume More Fruits and Veggies
Both juicing and smoothies offer a convenient way to increase your fruit and vegetable intake, which is good for you. The antioxidants in fruits and vegetables alone are enough to ward off many illnesses. In fact, studies show that consuming five or more servings of fruits and vegetables daily can decrease the risk of mortality from cardiovascular disease as well as reduce the possibility of stroke by approximately 26 percent.
As good as both veggies and fruits are for you, it may be difficult for some people to get the recommended daily amount of five or more servings in a day; however, juicing and smoothies make it possible. And, they can even provide a genius way to get your kids to eat their veggies finally!
Smoothies Contain the Whole Fruit
With blending, the process to make smoothies, what you put into the blender is what you get, meaning the whole fruit or vegetable is consumed, so most of the fiber is retained, which is beneficial for good digestive health. Also, because smoothies enable you to add other types of foods such as yogurt and seeds, etc. to increase your healthy fat and protein intake, they are typically thicker and more satisfying, which helps you stay full longer.
Juicing Provides a More Nutrient Dense Beverage
With juicing, the juice part of the fruit or vegetable is divided from the pulp, which is fiber, so you receive a thinner, more concentrated liquid that contains more phytonutrients, plant-based compounds that are shown to provide positive health effects, nutrients, and vitamins. Therefore, it is ideal for those on a low-fiber, nutrient-rich diet.
Smoothies Often Contain More Sugar
Because smoothies can be blended with other ingredients such as powders, flavored yogurts, and fruit juices, etc., and they typically provide larger juice sizes, they often contain more calories from sugar in a single serving of juice.
Smoothies Can Be Used as a Meal Replacement
Since smoothies can be blended using a complete balance of ingredients, such as protein, veggies, and fruits, etc.; they can be used as the perfect meal replacement. And, since they can be blended using flavored powders, they can also be developed into your favorite flavor to help make your drink more enjoyable.
Juicing Makes Consuming Your Veggies Quicker
For those who want to increase their veggie intake but don't like the taste of vegetables, juicing provides a quicker way to get your veggies down. Since juicing provides smaller, more concentrated portions, they can be consumed faster. You could even try pouring your juice into a shot glass and consume it that way to help make getting your veggies more fun.
Juicing Requires Specific, Often More Expensive Equipment
Though it is not a health factor, it is still important to note. If you opt for the juicing method, to get the concentrated juice that you desire requires specialized equipment to do this, which means you will need to invest in a juicing machine. Juicing machines on average cost more and tend to be a bit bulkier than other equipment, so plan accordingly. Also, the process of juicing typically takes a bit longer than other juicing methods, so keep this in mind as well.
Smoothies Can Be Made Using A Variety of Equipment
Making smoothies requires no specialized equipment; therefore, they can be concocted using just about anything from a blender to a potato masher to a high-end product like Vitamix. And, since they take just a few minutes to mix, they make the perfect treat for those times when you need your vitamin fix in a hurry.
No matter which type of vitamin drink you prefer, there are a few important things to keep in mind to ensure you receive the most health benefits. For starters, always use a variety of fruits and vegetables to get the most antioxidants, minerals, and other nutrients. And remember, they should be consumed within 24 to 48 hours to prevent a loss of vitamins. Also, when concocting smoothies, in order to keep added calories at bay simply steer clear of calorie rich foods like sweeteners, whole milk, and ice cream, etc.
Dr. Donna Sergi is a leading Chiropractor in Brooklyn who uses Nutrition Response Testing to help people maintain a healthy lifestyle with diet modification and whole food supplements. Learn more by visiting her website at www.healthieruny.com.
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