Juicing vs. smoothies: which is better for you? (2024)

FAQs

Juicing vs. smoothies: which is better for you? ›

The final verdict is that both juicing and smoothies can be beneficial if done in moderation with a balanced diet. However, smoothies come out on top in terms of nutrients and fiber for weight loss and digestion.

Assuming you want a diet in high fiber, blenders are the healthier option; that said, if you don't have the stomach for a daily veg-filled smoothie or aren't likely to make your own soups, a juicer packed with leafy greens will deliver plenty of nutrients and juices are easy to consume.

Fiber's Retention Power: Smoothies have more fiber retention power. Fiber is important for digestion, overall gut health, and keeping bowel movements regular. The fiber content is preserved when whole fruits and vegetables are blended into a smoothie.

Low fiber: When you extract juice from fruits and vegetables instead of eating them whole, you consume less fiber. Removing the nutritious pulp also means fewer major minerals and vitamins.

Juicing is no healthier than eating whole fruits and vegetables. Juicing often involves using a machine to take out the juice from fresh fruits or vegetables. The liquid contains most of the vitamins, minerals and plant chemicals found in the fruit.

Juices can sometimes be less calorie-dense than smoothies, so they can often be added to a regular diet as a snack or health aid. They do contain important nutrients, but not to the extent that the skin and other solid elements of a fruit or vegetable do.

Smoothies keep you hydrated

On average, most adults, especially those who are active, are not drinking enough fluids regularly. When you drink a smoothie every day, you are adding to your fluid intake. Staying hydrated is beneficial for our skin, digestive system, and overall body function.

While they provide several health benefits, drinking too many smoothies can negatively affect your health. They can add a lot of unforeseen calories, especially when a smoothie is simply a beverage with a meal. Lorraine Fye, a Mayo Clinic dietitian, has some simple ways to get smart about fruit smoothies.

Basically, the nutrients are absorbed much faster and more easily into your blood stream, which is why cold-pressed juice is often prescribed as part of a holistic healing regimen like Gerson therapy for cancer patients. If your goal is a healthy meal replacement, it's probably best to drink a smoothie.

Is juicing hard on the liver? ›

Juicing is a powerful way to maintain liver detoxification without compromising the body's natural healing process. Here is one of our favourite juice recipes that's great for liver cleansing, anti-oxidation and anti-inflammation.

"Juicing reduces the fiber content and leaves only some of the vitamins, minerals, and some phytonutrients," says Sasso. Plus, an all-juice diet is painfully low in protein. The result: "The body starts breaking down its energy stores, including muscle," she says.

It's Packed with Vitamins

“Celery is a good source of vitamin K, folate and potassium, so juicing large amounts may act like a multivitamin drink,” Bohlman says. She adds that drinking juiced vegetables instead of eating whole produce offers more vitamins and minerals due to the decreased fiber content.

Opt for 100% natural juices without added sugars for a refreshing and health-conscious start to your day. Orange Juice: A classic favorite known for its vitamin C content. Apple Juice: Sweet and refreshing, perfect for a morning awakening. Cranberry Juice: Tart and tangy, with potential health benefits.

Though it is not recommended to use juice as a meal replacement or for a “cleanse,” supplementing a healthy diet with small amounts of juice can boost your day with extra nutrients and hydration.

“We do not recommend any liquid calories,” says Gomer. “For weight loss, always eat the fruits and veggies — don't drink them. If weight loss isn't an issue, then the smoothie would win the prize over the juicing.”

Potential Health Benefits of Juicing

By drinking juice, your body can absorb nutrients quickly, without having to digest fibers and other components in whole foods. Moreover, it helps you get a larger intake of vitamins and minerals—more so than you may be getting in your regular diet.

Juice is light- and oxygen-sensitive, leaving its nutrients vulnerable to damage, which can further decrease the nutrient content and quality compared to the original, whole-food fruit or vegetable.

Does blending fruit destroy nutrients? “No, blending in a smoothie does not break down the nutrients sufficiently to affect their value,” she assures. Learn more about making healthy smoothies.