Smoothie vs. Juices.  Which is better?  It’s akin to choosing between a Maserati and Ferrari.  You can’t go wrong with either choice compared to the typical Standard American Diet fare.  Let’s review the pros and cons of each and comment on some common pitfalls that can turn your “liquid delight” into a sugary nightmare.

Smoothies vs. juices

Juicing

The principle behind juicing is simple.  Your assortment of fruits and vegetables are placed in a juicer which separates the fiber and pulp from the juice. The removal of the fibrous matter makes the juice much quicker and easier for the body to digest.

Pros: 

1. By ingesting a juice you will get a quicker “rush” of the vitamins, enzymes, and micronutrients.  It is akin to an IV of nutrition!
2. Juicing for an extended period of time is ideal for cleaning out the colon and giving your G.I. tract time to rest.
3. Gerson Therapy-The Gerson Institute pioneered the belief, common in the naturopathic community, that consuming an all-juice diet may cure terminable disease…like cancer!

Cons: 

Without the fiber and pulp of the produce, the body will respond to the rapid influx of sugars in the same manner they would the commercially-sold juices and even refined sugars.  This rise in sugar precipitates the rapid release of insulin, a hormone, which unless well-regulated, leads to inflammation and fat storage.

1. Juicers can be expensive. If money is no object then go with Omega or Breville models ; for the more frugal go with a Gourmia one.
2. Cleaning a juicer can be time-consuming.

Takeaway:   

1. Cucumbers, carrots, beets and apples provide a lot of juice. Use that as the base to save on money.
2. Try to juice the most-nutrient dense vegetables (kale, spinach, beets).
3. Most vegetable-based juices taste pretty awful. Put in a green apple or carrots to provide some sweetness.
4. Don’t purchase juices contained in plastics since it leaches out Bisphenol-A (BPA) and other plasticizers which independent studies link to hormone disruptions, and possibly breast cancer.

Smoothies

In the battle between smoothies vs. juices a distinct dichotomy occurs, for the fundamental difference between juices and smoothies is that the entire fruit/vegetable is utilized.  Therefore, you are ingesting its fiber and pulp.   Also, whereas vegetables are the primary base of juices, fruits are so for smoothies, thereby making them sweeter.

Pros:

1. With the addition of fiber the release of the sugar of the produces is slowed; therefore, allowing the body to handle the rapid influx of the sugar.
2. Another benefit of the smoothies is the fiber. Fiber, both soluble and insoluble variants, are extremely
   beneficial to the body.  Numerous studies abound regarding fiber showing its benefit to heart health, digestion, and weight loss.
3. Given their bulk, smoothies tend to be more satiating since the “meat” of the food is still in the drink, but the cell walls have been broken down to a more digestible (liquid) form that you couldn’t accomplish on your own unless you chewed for hours.
4. Blenders are less expensive and easier to clean than juicers.

Cons:

1. Not many. Rapid consumption of smoothies can lead to bloating.
2. Also, given the fruit-centric nature of smoothies, you will likely ingest more calories and sugar.

Takeaway:

1. If one eats 4-5 servings of vegetables/day (either in regular or smoothie form) you will be easily receiving the 25-30 grams of fiber needed daily. Grains and legumes are another good source of fiber, but ideally you want to stay away from them due to their anti-nutrient, inflammatory effects.
2. Use berries as the base of the smoothies since they are low in sugar and high in nutrients and anti-oxidants.
3. If using a banana, utilize a green one. Green bananas have ¼ of the sugar of a ripe one and are resistant starch.  Resistant starch foods are a form of prebiotics, which naturally grow probiotic, or beneficial, gut bacteria.
4. Add in a cruciferous vegetable (kale, spinach, et al) for more nutrients. The fruits in a smoothie overpower their taste.

As a whole, in the smoothies vs. juices show-down, smoothies are a better option than juices…unless you are needing a quick bolt of energy.  Juices are great if made mostly with vegetables and are home-made.  Hope you enjoyed smoothies vs. juices.

In my following article, I will give you my ideal smoothie recipe.

Reach out to me…let me help you achieve your goals.

Read my backstory here.  Subscribe to my podcast here.

A. Gregory Luna, double-certified health coach.