What Are The Health Benefits Of Blending vs Juicing
Just to clarify, whether you decide to try blending or juicing, your main source of nutrition should not consist of only liquids. Your body needs a variety of whole foods packed with fiber as a foundation of a healthy diet.
The most recent dietary guidelines call for around 5-6 cups of vegetables and fruits a day based on a 2,000 calorie per day diet (the exact amount depends on your age, sex, and level of physical activity), but the average American consumes around 1-2 cups per day, not including potatoes.
So, on average, most of us are not getting even near what we should be consuming of veggies and fruit on a daily basis. Blending just might be the answer to this problem and can be a part of a healthy diet if followed in moderation.
First we’ll look at juicing. When juicing vegetables and fruit, it separates the juice from the fiber (also known as the pulp), and you drink only the juice. You can absorb the nutrients faster this way, but you’re getting rid of so many of the health benefits in the fiber, including losing some of the antioxidants.
Without the fiber, juicing is not a very filling meal or snack and will often leave you feeling hungry in a short amount of time. Also, many advise that diabetics should steer clear of juicing, as it sends a very quick delivery of sugars into the blood stream and will drastically affect blood sugar levels.
Now we’ll look at blending. Blending is one of the most convenient ways to prepare food and get in a lot of vegetables and fruits, plus as an added bonus, you can add protein and healthy fats to make a well-rounded meal out of it. When blending these foods, it breaks down the food into molecules that are efficiently metabolized and readily absorbed into your body in a manner that it can be used.
The other important benefit of blending is that you consume the fiber of the veggies and fruit you put in. The fiber gives you more nutrient availability that you need, helps in preventing or relieving constipation, and will aide in a slower delivery of sugars into the blood stream, which again is important for diabetics. Consuming more fiber also helps in lowering cholesterol and triglycerides, helps you feel more full each meal, will help in weight loss, and lowers your risk of many diseases.
The ADA recommends that you consume 25-30 grams of fiber per day, so if you aren’t eating enough fiber-rich foods, then blending a smoothie into your daily routine is a beneficial thing to do. In general, blenders are less expensive than juicers, and, because they have fewer moving parts, they’re simpler to clean.
Some of the favorite things to blend are: kale, spinach, celery, cucumber, carrots, romaine, Swiss chard, apples, oranges, pineapple, beets, limes, ginger, pears, bananas, berries, avocados, cinnamon, and almond milk. For added protein and/or healthy fat you can add nut butter, almonds, non-GMO protein powders, flaxseed meal, chia seeds, hemp seeds, and Greek yogurt (fat-free plain).
If you’re not sure where to start with blending or what recipes to follow, I’ll be posting many yummy smoothie recipes (using a blender) for the next month on my Facebook business page. So if you’re on Facebook, go now and “LIKE” my Facebook page at http://facebook.com/timeforchangepersonaltraining, or in the search bar on Facebook at the top type in Time For Change Personal Training and it will show up.
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