Juicing vs. Smoothies – Which is Healthier For You?

The age old debate will hopefully be put to rest today. Juicing vs smoothies; which is healthier for you? Lets first start by breaking down what each one does for our bodies.

Juicing

When we are juicing, the liquid is extracted from fruit and vegetables. This liquid contains all the plant based nutrients and enzymes which our bodies LOVE. Where some people get heated on is the issue of loss of fiber when juicing. When you juice you are discarding the flesh of the produce that contains dietary fiber. Consuming dietary fiber aids in digestion by passing through the body relatively unchanged.

However, in some produce, 1/3 or more of the fiber is actually in the juice itself. It’s just in the form of soluble fiber. Soluble fiber is soft and sticky, and absorbs water to form a gel-like substance inside our digestive system. That gel-like substance is what increases our fecal bulk, allowing for bowel movements and better digestion overall.

Normally, our bodies have to work very hard to extract nutrients out of plants. In the case of juicing, the process has already been started through the extraction of liquid from fibrous plant cells. As a result, nutrients are absorbed much quicker through the bloodstream with the least amount of energy used by our bodies. This is the reason it’s recommended to hydrate with water and fresh pressed juices when you are ill. The amount of energy you’re saving your digestive tract through juicing can be used to fight off illnesses and viruses.

Smoothies

Smoothies are made from the process of blending fruit, vegetables and a liquid base into a puree. Depending on the ingredients used, sometimes seeds and skin are removed from the fruit & vegetables prior to blending.

My husband refers to smoothies as drinking salads. He’s partially correct..lol. Smoothies provide all the nutrients of eating fruits and vegetables raw. Both soluble and insoluble fiber are present along with all of the plant-based nutrients and enzymes. Our bodies do need to work a bit harder at extracting nutrients from the fiber in a smoothie than it would through a juice.

Another difference worth noting is that smoothies often contain fruit & vegetables that are impossible to juice like banana, avocado and coconut. You also have more flexibility in adding superfoods like cacao, nut or seed butters, chia, flax, hemp, the list goes on. This is the reason why smoothies are seen as more of a meal replacement than a beverage like juices.

Smoothie Tips

Just be sure to choose your base wisely with smoothies. Pure coconut water, spring/distilled water, organic fresh pressed 100% juices, raw milks and kefirs are all great choices depending on your smoothie recipe. Sweeten with a natural sweetener like dates to mask any bitter veggies in your green smoothie. Practice even more vigilance when purchasing smoothies from stores as many have added sugars which our digestive systems can’t metabolize. Excess processed sugar consumption can lead to conditions like Type 2 – diabetes, hypertension, obesity and countless other preventable conditions.

So Which One Is Healthier, Juices or Smoothies?

It all boils down to what your body needs at any given moment to thrive. If you’re fighting off a cold/virus or in need of a digestive reset, you may want to lean towards juices. If you’re looking to stay fuller longer, incorporate a convenient way to increase fiber+protein then you may want to lean towards smoothies.

Both juices & smoothies can boost your immune system, improve digestion, fast track essential vitamins & minerals to the body, provide exceptional hydration and boost your vegetable+fruit intake in one shot. Listen to the cues your body gives you. That’s the best way to refuel with what you need, nothing more and nothing less.

Check out my staple recipes below for smoothie & juice inspo!

• Elderberry Blast Smoothie
• Energizing Cucumber Cooler
• Bloat & Hunger Blast Smoothie
• Guilt-Free Chocolate Vegan Smoothie
• Adaptogenic Coconut Milk Elixer

I also post recipes to my Instagram Stories on @the.wholistic.healer & @healthyhairtotoe daily so check me out there! If you’re looking to book my Holistic Nutrition + Wellness services you can do so here.

Until Next Time,

Healthy Hair To Toe