Juicing is the process that extracts water and nutrients from fruits and vegetables, while removing the indigestible fiber. Whereas blending is the process that liquefies all parts of fruits and vegetables, including the fiber. So which is more beneficial: juicing or blending? The question at hand ultimately boils down to the intake of fiber and what purpose you intend to serve by drinking the juice.
A recent study reveals that high dietary fiber intake is associated inversely with colorectal adenoma (CRA) – a benign tumor of the colon – risk. It has also been shown to reduce the risk of breast and ovarian cancer.
According to the website of Dr. Joseph Mercola, an osteopathic physician and alternative medicine advocate, fiber can help with weight loss and control, blood sugar control, heart health, and irritable bowel syndrome (IBS).
So if fiber contributes to the prevention and maintenance of these various health disorders, why should we even consider juicing?
While juicing does not have fiber, it provides the body with an immediate source of nutrients in high doses. Because it is liquid, without the indigestible fiber, the body does not have to use energy to digest it. By juicing, you are consuming and absorbing nutrients quicker and in higher doses than you could ever consume or absorb from eating raw fruits and vegetables whole.
Because juicing lacks fiber, drinking this juice may not be filling. Although juicing does not give you a source of fiber, if you are eating right, you should be consuming enough fiber in other raw foods: nuts, beans, lentils, brown rice, legumes, and whole grain couscous.
Consuming a blended juice includes both fiber and pulp, which is filling. Because it is filling, it is more difficult to consume as many nutrients as you are receiving from juicing. In one glass of juice from juicing, you may be drinking the equivalent of three salads, while in one 8 oz. glass of juice from blending, you may be drinking the equivalent of one or half of a salad.
Both juicing and blending support the immune system and supply ways to consume nutrients from fruits or vegetables that you would not normally eat whole, or do not enjoy eating whole. Perhaps try incorporating a combination of the two into your daily routine: juicing in the mornings for an immediate boost in energy and blending in the afternoons or evenings to fill you up.