Juicing vs Blending: Which is Better?

When you're pressed for time, it can be difficult to add more fruits and vegetables to your diet. Juices and smoothies are quick and easy, but you might be wondering which one is better?

According to CDC, most Americans don't get enough fruits and vegetables in their diets. In fact, they found that overall only 13% met the daily recommendation of 1-1.5 cups of fruit and only 8.9% met the daily recommendation of 2-3 cups of vegetables.

Juices and smoothies are one option for adding more fruits and vegetables to your diet, but which you choose depends on your health goals.

What is Juicing?

Juicing means that you simply squeeze the nutrients and moisture out of the fruit or vegetable and discard the peel, seeds and pulp. The nutrient content of juice will vary depending on the products used to make it.

Drinking a glass of juice is a convenient way to pair it with another serving of fruit or vegetable. The USDA considers an 8-ounce glass of 100% fruit juice to be equivalent to one serving of whole fruit.

Pros  

• Juices can be as rich in vitamins and minerals (and sometimes more) as smoothies.
• Juice is also a concentrated source of polyphenols which could help protect the cells in your body from the oxidative damage that leads to chronic diseases such as heart disease, type 2 diabetes and cancer.
• Juices have a high water content, so they can help you stay hydrated.
• If vegetables aren't your thing, a sweetened juice made from a combination of vegetables and fruit or a tangy topping like ginger might appeal more to you.

Cons

• Juices lack fiber and protein, and are low in calories, so they won't keep you full for long. And if you're not careful, they can also be a major source of sugar in your diet.
• Juices can be a bit more expensive because you have to use more fruits and vegetables to make a glass of juice than a smoothie.
• Juicers can be expensive, and juicing in a home blender and then straining through a mesh bag can be tedious.
• Juicing creates food waste if the pulp is discarded rather than used in recipes like biscuits.

To Be Continued…