Smoothies versus juicing
We all go through phases of wanting to be more healthy and making a real effort; just before we go on holiday, before a big event like a wedding, after a big event like Christmas. And we often reach for pieces of kit to help us like a juicer or a smoothie maker
So today’s blog post is about the pros and cons of each and should we be doing it at all
They are a great way to have a quick and easy snack or meal on the go; the perfect portable food. But do consider them a meal rather than a drink; with all that fruit, veg, milk and protein they can be calorie dense
Smoothies are a great way to try different fruit and veg combinations. There’s the classic green smoothie with vitamin bursting vegetable goodness and loads of fibre, take a look at my version ‘Shrek the smoothie’ in a previous blog post green is the new black or a more traditional fruit based smoothie smoothie day
The big advantage of smoothies over juicers is that you get all the soluble fibre. Adults need 18g of fibre a day, but most of us do not eat enough (the average intake is 12.8g/day for women and 14.8g/day for men).
A low fibre intake is associated with constipation and some gut diseases such as bowel cancer
A high fibre diet can help reduce cholesterol, reduce the risk of diabetes
and can help protect against overweight
Another advantage is that you can buy a bog standard blender, although specific smoothie makers are also available.
When you want to boost your intake of fresh vegetables and fruits, juicing is a good way to achieve that goal with minimum fuss and preparation. It requires no peeling or lots of chopping. But remember this is a very concentrated source of nutrients including sugar, so drink with caution and always brush your teeth or each a small amount of cheese afterwards to neutralise the harmful acids in your mouth. Beasuse juicing lacks fibre, protein and fat it will not keep you as full as a piece of fruit or vegetable or a smoothie
The main advantage is that a variety of fruits and veg conbos can be achieved; it is therefore a great way to use up ripe or seasonal foods that are at their nutritional best and affordable.
Some research has suggested that the nutrients from juicing is accessed by the body must faster because the fibre has been removed, which can be quite useful for anyone with a sensitive digestive system or has had bowel/colon surgery that means fibre is off then menu
- Add it to stewed fruit and turn it into a pie or crumble, with added fibre
- Enrich a pasta sauce
- Bulk out a lasagne recipe
- Add it to vegetable soups
- And if all else fails compost it!
Only 31% of adults in the UK eat the recommended 5-a-day, so both smoothies and juicing is a great way to meet help that target, however the fruit and veg from juicers will only count as one portion due to the lack of fibre. This is not the case with smoothies (but only if you don’t peel the skins from apples and pears etc and have at least two 80g portions of whole fruit or veg)
Which is the best
It is really down to personal choice as to which one you prefer. The smoothie will keep you fuller for longer and therefore should be considered a meal or snack and the juicer will give you an instant hit of nutrients and energy
But on balance I’d go for the smoothie, that fibre is so important for a healthy digestive system and a simple inexpensive blender will do the trick
This is a review of the top 5 juicers and smoothie makers
As its Halloween I thought I’d share with you my favourite pumpkin smoothie and juice recipes.
Halloween smoothie – serves 2
100g cooked and chilled pumpkin flesh (either roasted in the oven for 20 minutes or cooked in a pan for 10 minutes)
3-4 ice cubes
80 ml of fresh orange juice
½ teaspoon ground cinnamon
¼ tsp ground nutmeg
¼ tsp mixed spice
1 ripe banana, sliced and frozen
Halloween juice – serves 2
100g fresh or tinned pineapple
½ piece of fresh ginger
½ teaspoon cinnamon
Use the leftover pulp to make my delicious sweet potato, chickpea and spinach curry