So the age old argument remains which is better, Juicing or Blending? Which one delivers the best nutrition and health benefits? The answer is as always, it depends! I’m going to explain the difference between these two methods, so that you can understand the best choice for you and your lifestyle.
Juicing is the extraction of the water and nutrients from the produce which discards all the indigestible fibre. Juice has the higher absorption rate but also the greater Glycemic load. This means that the sugars have a higher impact on insulin, as there is no fibre to slow the absorption. Jason Vale calls juicing “the nutrient express” for good reason. In a nutshell juicing is great for detox as the nutrients are absorbed straight away and it lowers digestive stress; therefore increases your level of energy immediately.
Blending on the other hand uses the whole produce to create a smoothie that contains all the fibre. Blending breaks down the produce to make it highly digestible. It does however struggle to deliver the same nutritional value for the same volume but, it is slower to release the natural sugars and therefore has a lower GI. Blending is great on the go for more sustained energy and for keeping you fuller for longer, with a slower release of sugar. In a nutshell blending is great for lower insulin levels in the body than juicing and with the amount of fibre that you can consume, it would certainly help in the toilet department!
The key difference between the two methods is in the amount of fibre you receive and how this affects your body. Most people will find that too many vegetables will give them digestive discomfort when they are blended, but are fine when juiced.
A couple of words of caution; When you remove the fibre from the produce, the liquid juice is absorbed into your blood stream quickly. If you are only juicing fruits, this would cause a rapid spike in blood sugar and unstable blood sugar levels can lead to mood swings, energy loss, memory problems and more! Mixing starchy vegetables and fruit together is not advisable, these food combinations create digestive discomfort as the two food group digest with different enzymes and therefore different rates. The thing to remember is don’t mix carrot, beetroot, broccoli with fruit and listen to your body, as the combinations will give you wind if combined incorrectly.
My personal response to this question is as follows: I love both and at different times. The two best way to consume more fruit and vegetables is through juicing and blending, so why not use them in harmony together? Personally I use juice in the morning before the gym so that the high GI load is negated by the exercise with the nutrition helping to continue the cleansing process throughout the morning. I then have a smoothie as a snack as it keeps me satisfied between meals throughout the day.
There are many juicers and blenders on the market, but most of them will not deliver the quality or yield per pound of produce. I recommend a juicer that is a slow single auger with an 80 RPM speed or less like: Omega 8006 or a Kuving whole slow juicer. A good blender should be high powered, with 4 blades like: Vitamix, Blendtec or Nutribullet.
Don’t forget that a cheap juicer or blender doesn’t equal good value, as you need to take into consideration the manufacturers guarantee, yield, and quality.
Carl Tilley is a health coach and personal trainer. He is an Athlete and has researched in the field of optimum health and nutrition for over 15 years. His mantra is nothing ever tastes as good as feeling feels and believes that your health and wellbeing is the key to a successful life.