Which is Healthier: Juicing or Smoothies?

Juicing and smoothies are all the rage right now. While both can boost your fruit and vegetable intake (something most Americans need to do) and are great for getting a variety of produce into your diet, one is the better choice. 

That's the smoothie. Why? Juicing leaves behind a pulp--which contains fiber and nutrients that you end up tossing away--and thus you lose most of the benefits of whole fruits and vegetables. Blending produce into a smoothie, however, preserves fiber--and a smoothie can deliver an extra boost of vitamins, minerals and phytochemicals because it often includes fruit skins and pith. If your smoothie includes yogurt or milk, you get some calcium too. Blending, however, introduces oxygen and sometimes heat, which will knock out a little vitamin C and some B vitamins. (No big deal really, as most of us get plenty of C and produce isn't a top source of the most sensitive B vitamins.) 
Smoothie-lovers beware, though: smoothies can easily turn into high-calorie, sugar-delivery devices if they include sweetened yogurt, sweetened juice, sorbet, frozen yogurt or ice cream (that's called a milkshake, folks)--and, sadly, many made-to-order and bottled smoothies include these ingredients. 

Bottom line: DIY smoothies reign supreme--you know what you're getting or, for that matter, not getting. But they are no substitute for whole fruits and vegetables in your diet because it's easier to take in more calories when you drink instead of eat them. Thus, the Produce for Better Health Foundation recommends no more than 8 to 12 ounces of blended or juiced produce daily. 

Juicing Advantages

The top reason to juice is to increase your intake of fresh produce. Vegetables and fruits supply the body with a wealth of vitamins and minerals that help boost immunity and fight oxidative stress in the body. Most Americans only get 59 percent of the recommended amount of vegetables daily and 42 percent of fruits, according to the Dietary Guidelines for Americans 2010. Juicing also affords you an opportunity to experiment with vegetables you might not normally consume or know how to use in recipes, like kale or beets, which are bursting with nutrients such as vitamin K and B vitamins. Clinicians at the Dr. Sears Wellness Institute, along with other proponents, believe the juicing process makes the nutrients in produce more readily available because your body doesn’t have to break down the food before absorbing the nutrients. However, no scientific evidence exists to confirm whether this is healthier than eating fresh fruit, says the Mayo Clinic.

Considerations about Juicing

Juicing strips most of the fiber content from vegetables and fruits. The Institute of Medicine’s recommended daily amount of fiber is 25 grams or more, depending on gender and age, but the average American gets only 15 grams a day, says the Harvard School of Public Health. Because the produce used to make fresh juice won’t count toward your fiber intake, you’ll need to make sure you are getting enough fiber from other daily servings of vegetables and fruits. Juice is also not a meal replacement, since it is not a significant source of protein, and protein and fiber are the nutrients needed to fill you up. Finally, you will need to invest in a juicer to start juicing, which is an added expense.

Advantages of Smoothies

You don’t need any special equipment to make smoothies, just an ordinary blender. Given the right ingredients, you can easily make a light, nutritious meal with a smoothie by combining fruits and vegetables with a source of protein, such as soy milk, low-fat yogurt or a scoop of protein powder. As with juicing, making smoothies allows you to blend foods you might not think of combining. For example, a standard green smoothie mixes a leafy green vegetable like kale or chard with an antioxidant-rich fruit like blueberries. You’ll retain the fiber in fruits and vegetables when you make a smoothie, and you can add more beneficial fiber and heart-healthy omega-3 fatty acids by tossing in a few tablespoons of flaxseed or chia seeds. The fiber and protein in a smoothie add up to a satisfying meal or snack.

Considerations about Smoothies

If you pack your smoothie with sweet ingredients – ice cream, flavored yogurt, sweetened almond milk, honey or too much frozen fruit – you’ll be adding significantly to your daily sugar intake, which increases the drink’s calorie count and may lead to blood sugar spikes. For the most nutritious smoothies, aim for a mix of fruit, vegetables, healthy fat and protein, which can help you lose or maintain weight by keeping you satisfied until your next meal.