If you're interested in health and wellness, you've likely tried a smoothie before. Or maybe, you prefer juicing your fruits and veggies. If you've tried (and liked) both ways of getting your daily intake of fresh produce and are wondering which is the best for you, then you're not alone. Many individuals aiming to live a healthier lifestyle often wonder, "is blending or juicing better?" The truth is, both juices and smoothies play an essential role in nutrient consumption, and there are benefits to both. Curious to learn more about the benefits of juicing and blending? Keep reading as we dive into the differences of each.
What Is the Difference Between Blending and Juicing?
When determining which is better, blending or juicing, it's crucial that you first understand each method's variations.
Juicing
Ready to wake up to a healthy green juice? What you're waking up to is the juice of the vegetable (or fruit) itself and not the actual fiber. During the juicing process, the water and nutrients from produce get extracted, and the fiber is discarded. Without the fiber, your body no longer has to break the food down to absorb the nutrients. Because of this, the nutrients become more readily available and easier to digest. This means that just one juice can provide your body with much more nutrients than eating one vegetable could.
Because the nutrients are more readily available, juicing is ideal for sensitive digestive systems. Breaking down the fiber in fruits and vegetables is hard work, and if you have a sensitive digestive system, you may not be receiving all of the nutrients you should be.
When juicing, we recommend creating juices that are 90% vegetables and 10% fruits. Though fruits are great for you, they contain a lot of sugar. As juice makes nutrients more readily available, it also means that the sugar in fruits is more easily absorbed as well. Too much sugar in one juice can cause a rapid spike in blood sugar and quickly do more harm than good.
Does This Mean That Fiber Is Bad?
Not at all. Though juicing your favorite vegetables and fruits may remove the fiber from them, this does not mean that it is bad for you. The fiber found in produce is excellent for your health and can help keep you fuller for longer. The benefit of removing it when juicing is to deliver your body a rush of nutrients that you would have to eat a lot of produce to get otherwise.
Blending
Now that you know more about juicing let's dive into what makes blending unique. Unlike juices, smoothies are a much thicker consistency. This is because smoothies incorporate the whole fruit or vegetable, not just the juice. Unlike juicing, blending is a method in which the fiber remains in the drink. However, the blending process does break the fiber down, making the fruit or vegetable much more comfortable to digest. This process of breaking fiber down also works to create a slow and steady release of nutrients into the bloodstream, preventing unwanted sugar spikes. Because smoothies contain the entire food item, they tend to be more filling than juices do. They also require fewer ingredients to make. Unlike juicing, while fewer ingredients provide more simplicity, it also cuts down on the number of nutrients that can be put into one drink. You can pack more fruits and vegetables into a fresh juice than you can a smoothie.
The Rules of Each: Juicing vs. Blending
Know How to Combine Fruits and Vegetables
When it comes to combining your favorite fruits and vegetables, make sure they are ones that complement each other. Learning how to make healthy juices and smoothies is really quite easy, but a little ingredient research can really help you find your favorite combinations. Where some fruits and veggies may taste delicious together, others will have the opposite effect. For those just starting, gain inspiration from pre-tested recipes. Following a recipe will help you better understand which produce items work well together and those that don't. Once you get the hang of things, start experimenting with your own combinations and customize your morning smoothie to your taste preferences.
Drink It Fresh
When juicing and blending, be sure to enjoy your drink as soon as possible. Letting either drink sit for too long can damage the ingredients inside, destroying the nutrients. This is especially so if your beverage is left open and in direct sunlight. If you need to wait for a little before enjoying your recipe, be sure to store it in an airtight container and a dark area.
Use the Right Equipment
To ensure that you're creating the best and freshest juice around, it's important to use the right equipment. If you're a fan of juicing and plan on making juices at home regularly, then it's time to invest in a good quality juicer. Be careful when choosing your juicer, as some centrifugal juicers add air and heat to your juice, destroying its nutritional value. While a better quality one will cost more, your health is worth the investment.
When deciding on a blender to purchase, you'll want to choose one that can get the job done without destroying your produce in the process. A blender that gets too hot may heat the enzymes in your fruits and vegetables, damaging their nutritional makeup. Take the time to talk with friends, read reviews and research yourself before committing to a juicer or blender.
Delicious Smoothie Recipes to Get You Started
Ready to try out some delicious flavor combos of your own? Gain inspiration from a few of our favorite recipes below.
For the Veggie Lover: Zucchini Basil Smoothie
Are you a fan of veggies? Then you'll love this Zucchini Basil Smoothie. Channel all of your favorite things about summer in one refreshing glass. This protein-packed smoothie combines our Almond Protein Powder with the fresh summery flavors of zucchini and basil for the ideal sweet and savory treat. Enjoy it as breakfast for a healthy head start to your day, or use it to cool down post-workout. Whenever you enjoy this smoothie, it's sure to be a highlight of your day.
For the Candy Connoisseur: Strawberries and Cream Smoothie
If you're like us and love sweet treats, then this Strawberries and Cream Smoothie is sure to hit the spot. A classic combination of two timeless flavors, by using our Almond Protein Powder, this smoothie adds a boost of protein to your morning effortlessly. A recipe so good even kids will love it, it will quickly become a favorite in the household.
For the Dessert Daydreamer: Superfood Brownie Smoothie
Looking for a healthier dessert to end your night with? This Superfood Brownie Smoothie will surely live up to the challenge. A great way to level up your healthy-eating game, it's a boost of nutrition and a tasty dessert all in one. Made with our Chocolate Protein Powder, you may find yourself sipping this smoothie slowly to savor each drop.
For the Spice Fan: Jalapeno Macadamia Smoothie
Want to add a bit of spice to your lunch routine? You've found the perfect recipe to do so. This Jalapeno Macadamia Smoothie is a mouthful of savory flavors that will leave you speechless. Easy to customize, you can make this smoothie as mild or spicy as you like. For extra spice, be sure to blend in a couple Jalapeno seeds!
For the Health Enthusiast: Oatmeal Cookie Smoothie
Level up your morning breakfast routine by working this Oatmeal Cookie Smoothie into your menu. A treat that you can enjoy any time of the day, this smoothie uses a unique mixture of our Hemp Protein Powder, Regular Rolled Oats, dates and cinnamon to create a rich and satisfying shake. Enjoy it before work, or take it with you to go! It's the ideal breakfast to make if you're running short on time.
For the Ice Cream Fanatic: Magic Chocolate Mint Booster
Skip the ice cream and make this Magic Chocolate Mint Booster instead. A sweet treat that's sure to satisfy your cravings, it's the perfect way to transition your late-night snack into something a bit more healthy. An excellent source of protein and fiber, this smoothie boasts nearly 240mg of omega-3 per serving. Plus, it's rich in iron and completely vegan!
Now that you're an expert on the differences between blending vs. juicing and the benefits of each, it's time to make your own tasty drink. Whip up a delicious juice recipe, or follow one of the smoothie recipes listed above for a healthy drink that's out-of-this-world delicious. We can't wait to hear which you chose to make first. From everyone at Bob's Red Mill, have a healthy and happy day!
Have a delicious juice or smoothie recipe that you'd like to share? We'd love to hear more about it. Let us know in the comments below!
