What is Blending?
Smoothies are an easy way to get more fruit and vegetables into your day. Since everything is simply pureed, you still retain all the healthy fiber in the produce. Like juices, smoothies can be high in sugar, depending on the ingredients used.
Smoothies can be supplemented as a meal or a post-workout recovery, unlike juices that should be supplemented with meals or snacks.
Pros
- When making your smoothie, all the healthy fiber found in fruits and vegetables is included. The health benefits of a high-fiber diet include lowering bad cholesterol, reducing the risk of heart disease and lowering the risk of cancer, and more.
- Smoothies could also be a great source of protein since you can add in milk, yogurt, nut butters, protein powder, and more.
- Adding vegetables to smoothies may be an option for those who don't like the taste of vegetables, as it can mask the bitterness. According to the study, even picky eaters love green smoothies.
Cons
- Too many sugary ingredients in a smoothie can turn a healthy choice into an unhealthy one. Add protein and healthy fats to your smoothie to make it more filling and counteract the impact on blood sugar.
- Adding vegetables like leafy greens to a smoothie can turn the smoothie an unappetizing brown color.
Which is Better for You?
It all depends on your health goals. If you're looking for a healthy meal that you can easily carry on your morning outing, opt for a smoothie. Due to its low calorie content, juice is a better snack or drink than a meal replacement.
Juicing and blending are both great ways to help you reach your daily fruit and vegetable intake goals. They both provide plenty of nutrients and can be incorporated into a healthy diet.
Remember, you should try to avoid over-reliance on fruit juices, as they lack important fiber for gut health. According to the USDA, at least half of your recommended fruit intake should come from whole fruit rather than juice.
Tips for A Healthier Juice
- Use more vegetables than fruits. Fresh vegetables such as lettuce, kale or spinach are an ideal base for green smoothies. You can also add other vegetables such as beets or carrots to the juice for a nice color and natural sweetness.
- Add ginger or fresh turmeric for extra flavor as well as a boost of healthy anti-inflammatory compounds.
- Use tea instead of water when making juice in a blender for a little caffeine and extra health benefits.
Tips for A Healthier Smoothie
- Obtain some heart-healthy fats by adding chia seeds, hemp hearts, or ground flax, all of which are good sources of plant-based Omega-3 fats.
- Get a serving of veggies by including them in your morning smoothie and fruit. Spinach isn't the only vegetable that's great for smoothies—try frozen cauliflower, cooked beets, or pureed pumpkin.
- If using plant-based milk, use milk with protein, such as milk made from soy or peas, so your morning smoothie will keep you fuller for longer.