Juice Or Smoothie: Which Is Better For Me?

2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29

Fruits and vegetables are good for us and no one will dispute that. When consumed daily, fresh, they can reduce the risk of heart disease, stroke and cancer, while helping to control weight.

There are two great ways to get them every day squeezed of juice or prepared in the form of trouble. Both options make it easier to eat more fruits and vegetables in our diet.

What is the difference between juices and smoothies?

With the separation of the juice, all fibrous materials are removed, leaving only the liquid from fruits and vegetables. C blending we get everything - the pulp and the fibers.

Let's look at the benefits of both options.

1. Juice

- more concentrated amounts of vitamins and nutrients;

- easier absorption of nutrients;

- some juices contain more sugar than carbonated drinks;

- Lack of fiber, which is essential for healthy digestion, controlling blood sugar and reducing the risk of heart disease.

2. Troubles

- Minced fruits and vegetables retain all their fiber for healthy digestion;

- The fibrous parts of fruits and vegetables saturate and contain many antioxidants.

Nutrient concentration

When drink fresh juice from fruits and vegetables, you can get more concentrated, more easily absorbed nutrients. This is because most of the vitamins and minerals are usually in the juice, not in the pulp and fibrous matter.

Plant fiber content

The juices contain little or no fiber. Fiber is extremely important for proper digestion and good health. Soluble fiber, such as that in apples, carrots, peas, green beans, and citrus fruits, dissolves in water and slows digestion, which helps regulate blood sugar levels. Insoluble fiber, which is found in vegetables such as cauliflower, potatoes and dark leafy vegetables, stimulates intestinal function.

Antioxidants

Fiber is not the only thing found in ground fruits and vegetables. A 2012 study compared the presence of phytochemicals, antioxidant compounds with potential anti-cancer properties in grapefruit juice and ground grapefruit. Scientists have found that ground fruit has a higher concentration of the beneficial compound because this compound is found primarily in the fibrous membranes of the fruit.

Facilitate digestion

Proponents of juices claim that the intake of fruits and vegetables without fiber gives the body a break from the hard work of digestion and improves the absorption of nutrients.

An analysis confirms that beta-carotene, a useful carotenoid derived from juice instead of whole vegetables, leads to higher levels in the blood. Many studies have found that higher plasma or blood levels of beta-carotene predict a lower risk of cancer. The researchers said soluble fiber reduced beta-carotene absorption by 30 to 50 percent.

However, they point out that straining is also beneficial because when the fiber remains in the mixture, the cell walls of the food break down. This allows better absorption of beta-carotene.

In some diseases, low-fiber diets are recommended, and in these cases it would be appropriate to prefer juices.

Sugar

With ground fruits and vegetables it is difficult to take a large amount of sugar, because they are very filling. The pulp, skin and fiber help to increase the volume of the drink, which saturates and limits the total calorie intake. But with juices you can consume the same amount of fruits and vegetables and still not feel full.

Some commercial fresh juices contain even more sugar than carbonated beverages. Studies published in 2014 show that, on average, fruit juices contain 45.5 grams of fructose per liter, not far from the average of 50 grams per liter in carbonated beverages.

The balance sheet

Juices have a variety of benefits, including higher nutrient concentrations, increased consumption of fruits and vegetables, and increased nutrient absorption.

On the other hand, juices deprive you of important fibers and other important compounds present in the cellulose and membranes of products.

With embarrassed you get everything that fruits and vegetables can offer you, but the fibrous texture may not be suitable for some people.

In both cases, however, beware of high sugar levels, especially if weight loss is your goal.

You can minimize the rise in blood sugar from liquid calories by adding sources of fiber, protein or fat such as avocado, chia seeds, protein powder or unsweetened yogurt.