But does it matter HOW you get your greens? Is a blended beverage superior to a squeezed sip?
In reality, they’re just different. Here’s what you need to know.
Smoothies provide 3 crucial components to satiety, meaning you’ll stay more full for longer. If watching your waistline is important to you then fat, fibre and protein should be too.
These three macronutrients can easily be integrated into your blend using ingredients like nuts and seeds, protein supplements, and of course, greens. A fresh pressed juice will provide the vitamins, minerals and water contained in the ingredients, however, it is a little more difficult to inject fat and protein into these concoctions. You’ll find that a well-rounded blend will keep you satisfied for longer and is often sufficient for a meal replacement or post-workout snack.
A juice is a great way to boost your consumption of greens and other veggies and is a particularly digestible pre-workout snack providing a quick source of energy to your muscles.
A fruit and veggie juice alone should not be considered a meal replacement, as it’s low in both protein and fat. You can add protein or fat by consuming a handful of nuts after you’ve sipped on your juice.
Juicing extracts the fibrous portions of the ingredients you used. Unless you’re adding juice pulp into your drinks, you’re tossing the fibre that helps to bulk up your poop, lower ‘bad’ cholesterol, and balance hormones. Got a sensitive stomach? Juicing can be a great way to get a mega dose of vitamins and minerals while avoiding the fibre that can sometimes trouble irritable bowels.
Fibre is about your digestion, your poop, your blood sugar and so much more. If you’re sensitive to changes in your blood sugar and get mega-fatigued after a sweet meal, it’s important to note that fibre also helps to slow the blood sugar spike (and subsequent fall) that naturally occurs after a meal.
While the fibre in smoothies is somewhat pre-digested due to the blending process, you can more easily blunt the blood sugar spike by adding ingredients like cinnamon and/or hemp, flax or chia seeds. For your juice, you might try adding pulp and ensure you’re squeezing primarily vegetables and only a little bit of fruit to help keep your blood sugar more steady.
The Bottom Line
Both juicing and smoothing are healthy ways to inject a little more green into your diet. Before choosing a juice or a smoothie, ask yourself what your priority is. Are you looking for a quick nutrient boost or a well-rounded, nutrient-balanced meal replacement?
Now reach for your kitchen appliances, you’ve got greens to get!