Key Differences Between Fresh Juice and Smoothies (2985 hits)
Whether you're constantly on the go or just looking to spice up your diet, fresh juice and smoothies both make great meal replacements. By choosing the right ingredients you can greatly boost your total intake of vitamins, minerals, and disease-fighting antioxidants. However, it's important to understand that the overall nutritional composition of these beverages is not the same. Here are some of the major differences between fresh juice and smoothies.
Macronutrient Content
There are three types of macronutrients needed by the body: carbohydrates, dietary fat, and protein. The body requires substantial amounts of all these nutrients as they each have unique and essential functions. In pure form fresh juice is very rich in high-quality carbohydrates but virtually devoid of fat and protein, as only small quantities are housed in vegetables and fruits. This is where fresh juice falls short.
On the flip side, there are countless ways to get substantial amounts of each macronutrient into smoothies. Since smoothies are simply a blending of whole foods, you can easily mix vegetables and fruit with protein-dense (milk or yogurt) and healthy fat-rich foods (nuts and seeds) that otherwise couldn't be added to a juicer. Due to their overall macronutrient content, smoothies tend to be much more filling that fresh juice.
Levels of Dietary Fiber
Any beverage comprised of fresh vegetables and fruit contains dietary fiber, which greatly contributes to disease prevention. The fiber contained in fresh juice is soluble. Soluble fiber slows the digestion and absorption of glucose (sugar) from the small intestine, which inhibits sudden spikes in blood glucose and insulin levels. It's also been proven effective in stabilizing blood sugar levels and lowering blood cholesterol.
Smoothies have the added benefit of containing soluble as well as insoluble fiber. Insoluble fiber promotes healthy elimination of wastes from the body, as it binds water making the feces bulkier and softer for quick and easy passage through the intestines. This type of fiber has a unique appetite-suppressing effect, which supports weight loss. Regularly consumption of insoluble fiber also reduces the risk of colorectal cancers.
