In our previous article, we discussed the importance of ensuring that the fruit juices you drink are made from fresh fruit juice. However, some people prefer to blend their fruits and vegetables into a smoothie instead of juicing them. This begs the question of which is better – juicing or blending?

It really depends on what you’re looking for. Some people prefer juicing, some people prefer blending. I personally do a mixture of both; there are some fruits I prefer to take via juice, and there are some fruits I prefer blending. The main difference between juicing and blending is that blending fruits and vegetables keeps the dietary fibre, while juicing removes it.

Fruit and vegetable juices
Fruit and vegetable juices

Why Juice?

  1. Easier absorption of vitamins and minerals from juice instead of a blended smoothie. Juicing extracts almost all the water and nutrients from the fruits and vegetables, but leaves out the fibre. While fibre is good for you, sometimes it’s a good idea to give your body a rest by allowing it to absorb the nutrients quickly without having to digest the fibre.
  2. More servings per glass. You can fit more fruits and vegetables in a single glass of juice, compared to a blended smoothie.
  3. Some fruits and vegetables taste better as juice than a smoothie. It’s a matter of preference, of course. But there are some fruits I will only consume as a juice and not as a blended smoothie; for example, starfruit.
  4. Good thirst quenchers without the feeling of being full. Sometimes we just want a drink that quenches our thirst, without filling up the tummy. I always spring for natural fruit juices over carbonated drinks, because they’re so much healthier and tastier. And if I’m taking it with a meal, I’d prefer a juice instead of a smoothie because I would prefer to have a liquid drink accompanying the meal so that I can enjoy my main course, rather than filling me up.
Veggie smoothies
Veggie smoothies

Why Blend?

  1. Blending retains the dietary fibre which has many health benefits, include reducing the risk of heart disease, obesity and type 2 diabetes. Juicing removes the dietary fibre, which makes you miss out on the aforementioned health benefits. In addition, juice is mainly liquid concentrated with fruity sugar, even those made from fresh fruits. The sugar found in fruit juices are better than process sugar; but nevertheless it is still sugar.
  2. Less fruits and vegetables needed per serving, which saves cost. You need to use less fruits and vegetables in a glass of a blended smoothie compared to a glass of juice, and it is much more filling because of the retained fibre.
  3. Can be used as a substitute meal, due to the fibre that fills you up. This is especially great for those who are looking to lose weight in a healthy way, or those who may have no time to sit down for a meal but still need a healthy way to fill them up with all the necessary nutrients. Blended smoothies using natural sources are truly a healthy meal alternative. However, it is important that you use the right combination of fruits, vegetables, and other additions to ensure that your substitute meal has all the necessary nutrients to keep you going.
  4. Some fruits and vegetables are much better being used in a blend rather than in a juice. Have you ever tried juicing a banana?
  5. Freedom to add other items in the smoothie, besides fruits and vegetables. You can add things like protein powder, chia seeds, nuts, and of course, ice. Feel free to experiment by adding other things you would like to have in your smoothie.

In the end, the choice of juicing or blending is really yours. As long as you are getting your nutrients from the right portion of fruits and vegetables, it shouldn’t be a problem either way.

Sze Yen

Note: This article is not meant to replace your doctor’s advice. Please check with your doctor or your nutritionist whenever you are in doubt.

This article first appeared on Surya Yoga’s blog at Juicing vs Blending.