Nutrition News: Juicing or Smoothies??

Often I am asked about ‘which is better, to juice or to have a smoothie ?’ Both have their place and their benefits. The best part about both is that they enhance your intake of fruits and veggies, something most Americans need to do. The trend often comes down to what machine you would buy- juicer or blender.

 

Juicing leaves behind the pulp of the fruit or vegetable. What that means is that you are throwing away the fiber of the plant and many nutrients, therefore, you lose most of the benefits of the whole fruit and vegetable. We as Americans eat around 10 grams of fiber a day, the RDA is around 25 grams a day. Unless you use the pulp in soups or stews, it is wasted. The other consideration is the amount of sugar you may be consuming. If you were juicing vegetables the sugar content is relatively low. If you are juicing fruits, then the concentration of sugars can be high, which if not balanced properly, could spike blood sugars. Juicing allows for quick hydration, easy digestion and many nutrients. Once a day with low glycemic (low sugar) fruit or vegetables is fine.

 

Smoothies incorporate most of the plant. You would not want the seeds of many fruits or the peels of oranges, bananas etc., but you would get the whole food from the vegetable or the fruit. This allows you to ingest the fiber, pith, vitamins, phytochemicals and antioxidants. If you add a protein such as plain yogurt, nut butter, protein powder or a product like UltraMeal– you have a complete and nutrient dense meal. You will experience regulated blood sugar with no highs or lows in energy. Beware, adding sweetened yogurts, frozen yogurts, sorbets or sugared frozen fruits can add on unnecessary calories. Unfortunately, many bottled smoothies or store made smoothies are high in sugars that can decrease the overall nutritional value.

 

One of my favorite morning smoothie in my Vitamix*.

 

Water

Slice of fresh ginger

Celery stalk

Cucumber

Handful of greens ( kale, spinach, collards, romaine lettuce, parsley)

Berries or fruit (berries, cherries, kiwi, apple, pear- all lower in sugar)

Avacado (sometimes- ¼)

UltraMeal** Whey vanilla

YUM!!

 

*I use a Vitamix because it really breaks down foods into a nice smooth liquid. It is powerful, and works well with ice, too. I burned out two high end blenders because it takes a lot of power to break down greens and vegetables.

 

There are so many ways to make a smoothie- the trick is to use low glycemic (low sugar) plants. One a day is enough. Chew the rest of your food- enjoy the flavors and the goodness.

 

** There are many UltraMeal Medical foods. If you have a medical condition such as elevated cholesterol, high blood pressure, inflammation, digestive issues or trying to decrease fat mass, contact me so that I may guide you to the product that would best suit your needs. You may order the product via my website www.yourchoice4wellness.com.

 

Be Well,

Mary

 

 

 

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