Juicing vs. smoothies: Which is better?

Eating fruits and vegetables is very good for your health. We should eat 2 cups of fruit and 2.5 cups of vegetables a day to reduce the risk of cardiovascular disease, stroke, and cancer, and help keep fit. 

You can add fruit juices or smoothies to your diet to provide the required amount of vegetables. The question is fruit juice good? Are smoothies good? Which type is better?

The difference between fruit juice and smoothie

The difference between fruit juice and a smoothie lies in the finished product. Specifically, with fruit juices, you are essentially removing all the fiber, leaving only the juices of the fruits and vegetables. With smoothies, you get it all: Fiber and pureed vegetables. Their basic features include:

Juicing:

More concentrated vitamins and nutrients;

Allows the body to absorb nutrients more easily;

Some juices have more sugar than carbonated water;

Lack of fiber (essential for a healthy digestive system, helping to control blood sugar and reduce the risk of heart disease);

Smoothies:

Retains fiber in fruits and vegetables, helps protect the digestive system;

The fiber of fruits and vegetables keeps you full for a long time;

Contains antioxidants.

Analysis of the benefits of fruit juices and smoothies

2.1 Nutrient concentration

Fruit and vegetable juices are more nutrient-dense and easier to absorb than smoothies. This is because most of the vitamins and minerals found in fruit are in the juice – not the pulp and fiber found in smoothies.

2.2 Fiber content

Fruit juices contain little or no fiber. Meanwhile, smoothies have more fiber than fruit juices. Fiber plays an extremely important role in ensuring the health of the digestive system and the whole body. Soluble fiber found in apples, carrots, peas, and citrus fruits slows digestion and helps control blood sugar. Insoluble fiber found in cauliflower, potatoes, and dark vegetables helps stimulate bowel movements.

2.3 Antioxidants

In addition to fiber, vitamins also contain antioxidants. According to a 2012 study, scientists found that smoothies have a higher concentration of phytochemical compounds (antioxidants with cancer-fighting properties) than fruit juices. The reason is that this compound is mainly found in the fibrous membranes of fruits.

2.4 The ability to aid in digestion

Many people believe that fruit juices without fiber make them easier to digest and enhance the absorption of nutrients. The analysis confirmed that beta-carotene (a beneficial carotenoid) obtained from fruit juices increases blood beta-carotene levels. High blood levels of beta-carotene mean a lower risk of cancer. Researchers claim that soluble fiber (found in smoothies) reduces beta-carotene absorption by 30-50%. For people with certain diseases and malabsorption conditions, a low-fiber diet is recommended. Besides, they would prefer to use fruit juices instead of smoothies.

However, if you consume less than the recommended amount of fiber, it can cause many health problems. So consuming more smoothies than fruit juices will provide better health benefits.

2.5 Sugar content

Both fruit juices and smoothies can raise blood sugar levels. But the effect of juice is faster and stronger. Smoothies, pulp, peel, and fiber increase the volume of the drink, keep you full for a long time and limit the total calories consumed. With juice, however, you can consume the same amount of fruits and vegetables and still feel hungry.

Some bottled juices even contain more sugar than soft drinks. Research in 2014 found that the average fruit juice contains 45.5g of fructose per liter, not much different from the average of 50g per liter of carbonated soft drinks. And while smoothies may have less sugar than fruit juices, it’s still a matter of concern.

Is fruit juice or smoothies better?

Smoothies in pureed form should retain many nutrients from vegetables. It can be combined with healthy fats such as almonds, and avocado or grind more ginger, mint leaves, green tea powder, cinnamon, etc. to increase the nutritional value of the smoothie. Smoothies help balance nutrition very well and can replace daily meals. Its disadvantage is that the nutritional content of vegetables and fruits is too much, which increases calories in the body and easily leads to weight gain.

And vegetable juice is a good choice for those who cannot afford to eat enough green vegetables and fruits daily or who do not like to eat vegetables directly. Its downside is that it only absorbs important nutrients and removes fiber, which can affect the digestive system, some high-sugar juices can cause blood sugar spikes.

Each type has its own advantages and disadvantages. However, if given the choice, you should drink smoothies because smoothies retain the fiber in vegetables. Fiber has the effect of improving the function of the large intestine, preventing constipation, and providing energy for the cells of the large intestine. Vegetables and fruits have a lot of fiber to help prevent and treat constipation and reduce cholesterol in the blood very well.

In fact, experts don’t recommend consuming any calories in liquid form. To lose weight, you should eat fruits and vegetables, not orally.