Why Smoothies Are Better Than Juicing

Studies done at Harvard University have shown that consuming whole fruits can help to reduce the risk of type 2 diabetes significantly. The same study proved that a high consumption of fruit juice can increase the risk of type 2 diabetes. With such a dramatic difference highlighted between the consumption of whole fruit and fruit juice it should leave you wondering. Studies have shown similar results when it comes to cholesterol levels as well. If you eat a whole apple you will see a drop in your cholesterol, whereas if you were to have some apple juice you may see an increase. What makes the difference? It is the fiber content that makes the difference.

So you may ask why don't juice companies just add some fiber to their juices... When fruits and vegetables are juiced a large amount of fiber is removed. In the process, all the nutrients that are bound in the fiber are lost as well.

Fiber and Short Chain Fatty Acids

If you are still thinking of fiber as just a bulking agent to help you obtain regularity in your bowel movements, you will be happy to know that this is not the only purpose of fiber. Our gut bacteria can actually digest fiber and makes short chain fatty acids out of it. Short Chain Fatty acids have a number of benefits towards your health including;

• Preventing the development of bad bacteria

• Increasing mineral absorption

• Stimulating the absorption of calcium which can lead to improvement in bone density

Fiber and Our Good Bacteria

Fiber is also used by our good bacteria for the maintenance of bowel function and structure. It helps to prevent or alleviate diarrhea and to helps to stimulate blood flow to the colon while increasing the electrolyte and fluid uptake in the colon up to five times. Our good bacteria also use fiber to make butyrate which is the major fuel for the cells that line the colon.

So Why Choose Smoothies Over Juicing?

These findings support the theory that smoothies are better juicing as smoothies incorporate the whole fruit or vegetable into the beverage whereas a juicer only extracts the liquid portion leaving all the fiber and its nutrients that are linked to it behind. If you love juicing and does it regularly but also maintain a healthy diet including a lot of whole fruits and vegetables then you may not have to change your juicing ways. However if you are solely juicing and not consuming a balanced diet you may want to consider changing to more smoothies than juices in light of the information presented above. 

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