Health and Fitness

Juices v.s. Smoothies – Which is Better for You?

 

Juices vs smoothies – which one is healthier for you? When you look at the nutrient content and satiety of smoothies they do have the upper hand over juices. Juices, whilst they contain vitamins and minerals, have had all the fibre and pulp removed leaving only the part that contains the most sugar (which mean they turn to sugar in your body quickly).

Recently Blackmores shared some of our nutritional tips on why smoothies are better than juices so I thought I’d expand on the topic and give you an extensive run down!

Smoothies are essentially blended whole fruits and vegetables that still retain beneficial fibre and substance. (Whereas juices are extracted and remove the fibre component). Here are some of the health benefits of smoothies: 

Health benefits of smoothies:

  • Smoothies provide a good source of fibre important for a healthy digestive system whilst helping to keep you fuller for longer.
  • The fibre content in smoothies also helps to prevent constipation, reduce bloating and reduce cravings.
  • Smoothies are easy to digest and can improve overall digestion. The ‘pureed’ consistency takes the burden off the digestive process thanks to your blender doing all of the hard work breaking down the food for you.
  • The easy digestibility of smoothies also improves nutrient assimilation and absorption.
  • Smoothies are a great way to incorporate a variety of vegetables into your diet.
  • Smoothies keep you hydrated by their high water content found in fruits and vegetables as well as any additional liquid you might add.
  • Smoothies provide a nutrient dense meal or snack that is packed with vitamins and minerals helping to ensure your daily needs are met.
  • Smoothies encourage you to eat more green vegetables, boosting your all important intake of calcium, magnesium and iron.
  • Smoothies promote alkalinity.
  • Smoothies support your body’s detoxification process, especially when including cruciferous vegetables.
  • Smoothies are very satisfying and keep you fuller for longer. This is due to the whole fruit and vegetable being used to include it’s fibre as well as the ability to add satiating ingredients such as protein and healthy fats.
  • Smoothies are quick and easy and make for a nutritious meal or snack that takes no time at all ensuring that even in the busiest of lifestyles there is always time to feed your body great nutrition.
  • Smoothies help you to achieve your daily goal of vegetable intake.
  • Kids love smoothies too! They are a great way to disguise vegetables and help boost their vitamin and mineral intake thus supporting concentration, energy levels and their immune system.
  • You can add protein to smoothies to help maintain a healthy body composition and aid in muscle recovery post training.
  • Smoothies provide a great source of energy with the flexibility to design your own to be short or long term in energy supply.
  • Smoothies encourage you to eat more vegetables (especially green leafy vegetables) which increases your intake of vitamin A and C both of which are important in boosting your immune system as well as giving you clearer and radiant skin.
  • A truly healthy smoothie should include some dietary fat for the enhanced assimilation of fat soluble vitamins found in your vegetables.
  • The nutrient density in smoothies helps to boost your metabolism and are great for healthy weight management.
  • Smoothies make an easy, portable ‘meal-on-the-go’ great for busy lifestyles.
  • Smoothies are a packed with pure, usable nutrition using whole food ingredients thus making them naturally free from processed ingredients, preservatives, colourings, additives, added sugar and refined carbohydrates.
  • Smoothies can easily be made allergy friendly for the dairy free, gluten free, nut free and egg free consumer.
  • Smoothies provide affordable nutrition. You can pack your smoothie with loads of vitamins and mineral rich ingredients for minimal cost.
  • When ensuring your smoothie is filled with green leafy vegetables you provide your body with a rich supply of chlorophyll (the green pigment found in plants). Chlorophyll is a natural detoxifier and alkaliser that helps to purify your blood, enhance detoxification and boost energy levels.
Wow – go smoothies!

Why are smoothies better than juices? 

  • Smoothies utilise whole vegetables or fruits giving your smoothie a higher fibre content which benefits you by keeping you fuller for longer, reducing cravings and insulin spikes, enhancing your body’s ability to process sugar and promotes healthy digestion. In short, smoothies retain beneficial fibre whereas juicing strips the fibre content.
  • The consistency of smoothies being thicker than juices gives you a more satisfying and filling effect making you less likely to over-eat.
  • Juices cant truly replace a meal whereas smoothies can make a great meal replacement if made with a balance of the right ingredients.
  • To make a truly balanced smoothie you can add healthy fat sources and protein which you are unable to do with juicing.
  • By adding healthy fat to your smoothie such as avocado, chia seeds, coconut oil, nuts or nut butters can turn a simple smoothie into a nutritious meal that contains the essential components needed to absorb fat-soluble vitamins such as A, D, E and K found in your green leafy vegetables.
  • Smoothies prevent constipation whereas juices can cause constipation from the omitted fibre.
  • You don’t need an expensive (and often space consuming) juicer to make smoothies, just a simple high-powered blender will blend almost anything to make your smoothies.

How to make the most of your smoothies: 

Make the most out of your smoothies and pack in more beneficial nutrition by:

  • Add a protein source such as good quality pea protein or brown rice protein powder.
  • Add healthy fats such as coconut oil, avocado, nuts, chia seeds or nut butters creating an even more satiating smoothie that boosts your metabolism and reduces sweet cravings.
  • Add health promoting powders such as spirulinamaca powder or super greens that boost your smoothies nutritional profile.

Additions to avoid: 

It’s easy to think that the more ingredients you add to your smoothies the better, however there are a few ingredients to be aware of, including: 

Sweeteners – of course avoid adding artificial and processed sugar into your smoothies but also be aware of consuming too many natural sugars such as those found in honey, maple syrup, agave and coconut nectar. Adding unnecessary sweeteners increases the overall sugar content of your smoothies which can also cause sweet cravings. Instead opt for the natural sweetness found in small amounts of natural fruit that also include utilising its fibre helping to maintain stable blood sugar levels. 

Concentrated juices – adding juice and concentrated fruit juice as a liquid to your smoothies will also unnecessarily increase the sugar content of your smoothie. It is best to utilise the natural liquid components found in whole fruits and vegetables with additional water if needed. 

Sweetened yoghurts, frozen yoghurts, ice-cream and sorbets – again these all contain sugar and can contribute to unbalanced blood sugar levels, cravings and unwanted weight gain. 

Avoid dairy based additional ingredients if you have an intolerance to dairy products such as milk, yoghurt and whey protein.

 

About Casey-Lee

 Casey-Lee Lyons is a naturopath, nutritionist, recipe developer and founder of Live Love Nourish, a refreshing online wellness resource for living your healthiest and best self.

 She is passionate about inspiring health and happiness through easy-to-understand nutritional and lifestyle advice and loves to share simple real food recipes free from gluten, dairy and sugar.

 Casey-Lee’s refreshing approach to nutrition has helped many people improve their health, increase energy, find their natural weight, improve gut and digestive health, balance hormones, heal cravings and more via her website, recipe books and the Live Love Nourish signature 8- Weeks To Healthy and Happy Online Program.

 Her mission is to educate and inspire others to love and nourish their body from the inside out to achieve health and happiness.

 To download her free recipe e-book or to find out more about Casey-Lee visit her website or follow Live Love Nourish on social media:

www.livelovenourish.com.au

Instagram @livelovenourishaus

Facebook @livelovenourish