JUICING VS SMOOTHIES A vegetable juice with a small amount of fruit, depending on size, may be as calorie-dense as the smoothie, but will not be a satisfying meal on its own. For this reason, if you have a substantial amount of weight to lose, I wouldnt recommend juicing often because it will likely add too many extra calories (without the feeling of satiety) and compromise your weight loss efforts. Also for those with diabetes, I do not recommend juicing, since the sugar in the juice enters the bloodstream rapidly without fiber from the original vegetables and fruits to slow the process. ~ Dr. Joel Fuhrman, author Eat to Live. (More) Micronutrient availability Blending and juicing both disrupt the mechanical structure of plant cells, which increases the accessibility of many micronutrients. Many beneficial micronutrients – carotenoids, polyphenols, and folate for example — are often bound to structural components or large molecules within the plant cell like fiber, proteins, and starches. Processing, heating, and chewing break down these cellular structures to increase the availability of the bound micronutrients; however, many may not be accessible for our absorption by chewing alone. Blending increases our likelihood of absorbing these nutrients. Importantly, the micronutrients that are bound to fiber within the plant cell may be removed with the fiber by juicing and therefore be more available via blending than juicing. Also, with smoothies, you are often adding nuts or seeds as a healthful fat source. Although blending alone increases the accessibility of carotenoids, since the presence of fats is known to increase carotenoid absorption from leafy greens,1,2 it is possible that nuts and seeds in a smoothie could increase absorption further.
Posted on: Thu, 24 Apr 2014 23:46:38 +0000
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