When it comes to the topic of juicing versus blending your fruits and vegetables, the main difference between the two methods of breaking down your ingredients is the amount of fiber that is leftover. A smoothie has much more fiber compared to a strained juice, whereas juicing extracts a higher level of water and nutrients and filters out the fibrous pulp. So which one is the healthiest?
When you juice your fruits and vegetables, your digestive system has an easier time absorbing all of the vitamins and minerals. This can be extremely hydrating and detoxifying for the body. On the flip side, however, juicing can cause a rapid increase in blood sugar due to the lack of fiber, which ultimately slows down the digestive process and prevents drastic blood sugar spikes.
Drinking your juice along with a meal is a good way to slow down that breakdown of sugars, which can ultimately help you absorb the juice better as well. Another tip, especially when exclusively juicing for a period of time, is to be mindful of juicing fruits and vegetables with a lower sugar and starch content, and a higher water content.
Fruits like raspberries, strawberries, grapefruit, watermelon, and kiwis, and vegetables including celery and cucumber, instead of dark raw leafy greens (which oxalic acid, a toxic crystal that induces inflammation within the body), are all great options!
According to Oregon State University’s Linus Pauling Institute, vegetables in this category can contain toxic levels of thyroid and hormone interrupting compounds. The study also notes that although there have been a few observational studies linking cruciferous vegetables to cardiovascular health, the author notes that “the results have been largely inconsistent. https://happydiyhome.com/cruciferous-vegetables-list/
Juicing and blending are both great ways to get your fruit and veggie servings. Just be sure to cook those greens prior to blending and juicing, or eat them separately. Steam kale, spinach, brussel sprouts, broccoli, cauliflower, and any other cruciferous vegetable.
You do not want to consume these vegetables raw, because your body does not produce the enzymes to break their anti- nutrients down – stick to the safer veggies and fruits, your body will thank you!
Whether you're using a juicer or blending up a smoothie, getting your fruits and veggies in is important - don't sweat over it being perfect! Switch it up every now and then, and listen to your body. Most importantly, if possible, always source organic and wash the skins before using and consuming any produce!
"Berry" Keto Recipe of the Week
1 Medium Avocado
1 Cup Raw Fruit – raspberries, blackberries, blueberries…
½ Cup Yogurt or Milk of Choice
1 TBSP Raw Honey
1 TSP Saigon Cinnamon
Blend or juice it up!