No Need to Sacrifice Dietary Fiber with Smoothies

There is a misconception surrounding juice and smoothies. Often used interchangeably, these two methods of processing fruits are actually different. Juicing is when the liquid content in a fruit is preserved and the dietary fiber is excluded. The sugar content is also retained, which is why it tastes very sweet. As the name suggests, blending is when you blend a fruit and drink it along with the fiber. Therefore, nearly all the essential nutrients are well-preserved.

The key differences

It’s easy to tell which is which. A smoothie looks thicker because the dietary fiber is not eliminated during the process. Meanwhile, a juice is mostly liquid. It has a similar texture to water. All you get from the whole fruit is the liquid content, while the fiber is no longer present. In terms of textures, they’re very different.

A smoothie has a creamy texture which has to do with the preserved fiber. If we compare the flavors, they’re very similar. Imagine you have two apples. The first one is processed using a blender and the other one, you put into a juicing machine. In the end you have one glass of smoothie and one glass of apple juice. They should taste identical, but the textures are different.

Smoothies and juice for weight loss

Which one is better for dieting? As stated before, a smoothie and a juice have similar components. The biggest difference is one still retains its fiber, while the other is devoid of this nutrient. Drinking a smoothie is like eating a whole fruit. The dietary fiber will end up in your digestive tract. Since fiber is one of the most important things in a healthy diet, it’s safe to say that smoothies are better than juice in general. When you’re on a strict diet, foods with high fiber should be prioritized because they make you feel full longer.

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Juice is also healthy, but the sugar content is what makes it unhealthy. If a juice is extracted from vegetables, then it should be safe to consume because veggies are naturally low in sugar as long as they’re not the starchy kind. Otherwise it would be an unhealthy drink because more sugar results in more calories. It takes one whole fruit to create a glass of smoothie. And to fill the same glass with only juice, you’ll probably need 2 or 3 fruits. This means the sugar content is nearly 3 times higher.

Making smoothies and juice healthier

There are some precautions to take before preparing a smoothie or a juice. The first one is vegetables and fruits shouldn’t be mixed together. It’s better to make a glass of smoothie containing all fruits or all vegetables. While both are incredibly good for health, combining them may interfere with how your digestive enzymes work. Besides, fruits taste sweeter because they pack more sugar.

As for vegetables, they vary in sugar content. The starchy ones would raise blood glucose faster. Those with blood sugar issues should be more cautious with what they eat even if vegetables are part of the diet. It’s advised to eat starchy veggies alone. Next, don’t leave a smoothie or a juice for too long. Right after you made one, just drink it because exposure to air can damage the nutrients.

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