Juicing vs Blending: Understanding the Food Fads and Benefits of Each

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Fruits and vegetables hold the key to a healthy and disease-free life. As per the 2015-2020 dietary guidelines for Americans, it's recommended that you eat 2 cups of fruit and 2-3 cups vegetables daily. But, the truth is that very few among us meet this important dietary guideline. This is where juicing and blending can help. What exactly is the difference between juicing vs blending? We're here to tell you more about both of these fabulous ways to add more fruits and veggies to your diet.

The Struggle Is Real

If you struggle to eat fruits and veggies, you're not doing your health any good. A diet rich in plant-based foods is the key to preventing the onset of chronic diseases, including cardiovascular problems, diabetes, cancer, and Alzheimer's. While juicing and blending process raw ingredients in a similar fashion, there are subtle variations which make them significantly different.


Both juicing and blending are great ways to add vitamins, minerals, fiber, and antioxidants from veggies and fruits into your diet. We'll tell you more about the benefits and key differences between juicing vs blending to help you decide on which one is best for your needs.

What Is Juicing?

Juicing is a process of extracting liquid from veggies and fruits while leaving their fiber intact. Juices have a thin, free-flowing consistency, making them delicious to sip on. We recommend you juice a variety of different fruits and veggies to derive optimum nutrition from them.

Benefits to Juicing

Improved Nutrient Absorption

Drawbacks of Juicing

Lacks Fiber

Expensive

What Is Blending?

Blending is essentially grinding up whole veggies and fruits without removing their fibrous content. With blending, you get a thick mix of pulp, fiber, and all nutrients, popularly known as a smoothie. This is the key differentiating factor of juicing vs blending – the final product.


Blending requires a high-quality processor that's able to break down fruits and vegetables into a fine mix.

Benefits of Blending

Retains Dietary Fiber

Anti-Oxidant Rich

Aids Weight Loss

Boosts Protein Intake

Drawbacks of Blending

Thick Texture

Not Easily Digestible

Top Tips on Making Juices and Smoothies Healthier

Add More Veggies

To prevent consumption of excess sugars, dieticians recommend limiting the amount of fruit in smoothies and juices to ½ cup per drink.
Add more veggies like kale, spinach, parsley, etc. when juicing or blending. This will bump up their nutrition profile of your drink while cutting down on sugar consent.


Leafy greens also taste pleasant in smoothies and juices. Try adding in citrus like fresh lime or lemon to cut the bitterness of veggies while giving your drink a fresh and zesty flavor.

Use Coconut Water

Add coconut water while juicing or blending for an added punch of electrolytes and minerals

Key Differences: Juicing vs Blending

Final Product

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Juicing gives you thin, clear liquid extract without residue or fiber. Blending makes smoothies, keeping the pulp and fiber of the fruits and veggies. Fruit juices are appetizing and easy to drink, while some people can't stomach the grainy texture of smoothies. Fruit juices are often the go-to choice for atheletes in the middle of performance or people recovering from a bout of upset stomach, where smoothies are preferred for everyday drinking. 

Nutrient Content

Blend fruits

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Both blending and juicing extract vital nutrients, vitamins, minerals, and antioxidants from fruits and veggies. Both juices and smoothies are nutrient dense, full of potent nutrients good for you.


The key difference in juicing vs blending lies in the digestibility and absorption of nutrients. Juice lacks fiber and has a more concentrated dose of vitamins and nutrients, making it easy for the body digest and absorb nutrients quickly and efficiently. However, it also makes it easy for your body to absorb sugar. Blending has its benefits too. Blending gives you dietary fiber, which often contains potent antioxidants and phytonutrients and cushions the blow of all that sugar to your blood stream.

Fiber

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Juice contains little to no fiber, while with blended smoothies you get all the fiber and pulp. Fiber keeps you full for longer, prevents blood sugar spikes, and aids efficient digestion. If you're looking to cut calories and lose weight, fiber-rich smoothies are your best bet.

Calories and Sugar

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Sugar is the downside of both blending and juicing. With blended smoothies, you also consume all the fiber and pulp, which fills you up quickly, meaning you don't end up drinking too much of it at one go. This can help control the amount of sugar and calories you're consuming. The fiber in smoothies will keep you full for longer, while juices can make you feel ravenous an hour after you've had them.


With clear liquid juices, it's easy to down a lot of it without realizing the amount of sugar and calories that you're taking in. Commercially available fruit juices are very high in sugar and are best avoided.

Ease of Digestion

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The lack of fiber in juices makes it easier for your digestive system to process them, resulting in better absorption of nutrients. Low-fiber and low-residue diets are prescribed for individuals with digestive disorders like IBS-D or IBD. In such cases, juices are a better option compared to smoothies.


With blending, fiber remains intact, yet the tough cell walls of raw fruits and veggies are broken down that facilitates better digestion and effective nutrient absorption. In fact, consuming blended foods is easier on your digestive system than eating raw salads.

Conclusion

Now that you know all about juicing vs blending, it's no surprise that both juicing and blending are effective ways to consume more fruits and veggies. Juicing gives you concentrated nutrition per ounce, and has a pleasant taste. Drinking vegetable juice is a great alternative for people who find it hard to eat their veggies.

The downside of juicing is that with juicing you're missing out on important dietary fiber, which is also a vital source of antioxidants. With blending, you're getting all the good stuff that fruits and vegetables offer, but the pulpy texture may seem unappetizing to some.

Though blending and juicing are great ways to boost your intake of fruits and veggies, the high sugar content in both juices and smoothies is a common drawback. As with any form of diet, it's advisable to consume smoothies and juices in moderation.


Featured Photo by K15 Photos on Unsplash

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