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| JUICING VS BLENDING : WHICH IS BETTER FOR US | | | 
Dr Rashi Sharma
Fruits and vegetables are good for us, no one would argue with that. The 2015 – 2020 Dietary Guidelines for Americans suggest that we eat 2 cups of fruit and 2 1/2 cups of vegetables every day. when consumed at these levels fresh produce may reduce the risk of heart disease, stroke and cancer, while also helping to manage our weight.
WHAT IS THE DIFFERENCE BETWEEN JUICING AND BLENDING?
The difference between juicing and blending is what is left out of the process. With juicing , you’re essentially removing all fibrous material leaving only the liquid of the fruits and vegetables . With blending , you’ll get it all – the pulp and fiber that bulk up the produce . This is where we begin to separate the benefits of the two options.
JUICING
1. More concentrated amounts of vitamins and nutrients.
2. Easier absorption of nutrients
3. Some juices contain more sugar than soda
4. Lack of fiber which is essential for healthy digestion controlling blood sugar and lowering risk of heart disease.
BLENDING
1. Blending fruits and vegetables retain all the fiber for healthy digestion
2. The fibrous part of the fruits and vegetables fill you up and also contain antioxidants
NUTRIENT CONCENTRATION
When you juice your fruits and vegetables, you may get more concentrated, more easily absorbed nutrients. This is because the bulk of the vitamins and minerals found within a fruit are typically in the juice – not the pulp and fibrous material that you’d also get in a smoothie.
FIBER CONTENT
Juices contain little to no fiber. Fiber is incredibly important for proper digestion and good health. Soluble fiber , like that found in apples , carrots , peas , green beans, and citrus fruits , dissolves in water and slows down digestion, which helps manage your blood sugar levels . Insoluble fiber which is in vegetables like cauliflower, potatoes, and dark leafy vegetables , adds bulk to your stool and stimulates your intestines in to action.
ANTIOXIDANTS
Fiber isn’t the only thing present in fruit and vegetables pulp . A 2012 study compared the presence of phytochemicals – antioxidant compounds with potential anti – cancer properties- in grapefruits. The researchers found that the blended fruit had a higher concentration of the beneficial compound because that compound is primarily found in the fibrous membranes of the fruits.
EASE OF DIGESTION
Advocate of juicing suggests that eating fruits and vegetables without the fiber give your body a break from the hard work of digestion. They suggest it enhances the absorption of nutrients. In some diseases low fiber diets are recommended. In these cases juicing will be appropriate.
SUGAR
Sugar consumption is the major downside of both juicing and blending says dietitians Kimberley Gomer . Gomer says both juices and smoothies can raise blood sugar – but the effects are more rapid and dramatic with juice . Some commercial fresh juices contain much more sugar than sodas . With blending you’re getting everything the fruit and the vegetables have to offer. Juicing has many benefits . It enhances absorption of nutrients. In both the cases juicing and blending their is a caveat to all the benefits :- sugar . Because of sugar you need to be cautious particularly if weight loss is your goal . Some experts believe that you could minimize the rise in blood sugar from the liquid calories by adding fiber , protein or fat such as avocados, chia seeds , protein powders etc. For weight loss always eat the fruits and veggies do not drink them . And if the weight loss is not the issue than the smoothie would win the prize over the juicing. |
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