Juice Vs. Smoothies – Which Is Better for You?
From the time our first plant-based Fruitive restaurant opened its doors in 2012, we’ve had juices and smoothies on the menu. They’re great for adding fresh fruits and veggies to a health regimen — and both have been big hits with our customers.
That said, I’ve never been happy with the amount of pulp cold-press juicing produces. Rather than let it go to waste, we tried our hand at incorporating it in many different products, including:
and the one I had the highest hopes for, a protein-fiber powder. Unfortunately, none of them really used enough pulp.
So we continued to compost (or throw away!) tons of pulp. But the waste wasn’t the only part of juicing that bothered me.
At the Physicians’ Committee for Responsible Medicine conferences in 2018 and 2019, I heard several doctors explain that they didn’t recommend consuming fruits and vegetables in juice form. Why?
Because juicers work by extracting the liquid from a plant food, leaving its fiber and many other health-giving compounds behind.
The only way to get the fiber and nutrients is to eat the whole foods. So the PCRM-associated doctors encouraged us to drink our fruits and veggies as blender-made smoothies — with their fiber intact!
Dr. Michael Greger takes a deep dive into the juice-versus-smoothie issue on his website NutritionFacts.org:
“… we remove a lot more than fiber when we juice fruits and vegetables. We lost all the nutrients that are bound to the fiber. Most polyphenol phytonutrients in plants are locked to the fiber.”
Here’s what he has to say about one of the most commonly juiced fruits, the apple:
“Cloudy apple juice has more — “way more [phenolics], but that’s because it’s cheating, and actually has a little bit of the actual fruit in there, which is what makes it cloudy. So, the best fruit juice is the one inside the whole fruit.”
“It appears to be the uric acid, not the phytonutrients, that are responsible for the rise in blood antioxidant activity after apple juice consumption! So, apple juice, in this respect, may be even worse than sugar water.”
As to the objection that smoothies leave us feeling hungry, Dr. Greger offers this solution:
“The only real reason smoothies aren’t as filling is because we gulp them down. But if we sip them slowly over time, they can be just as filling as if we ate the fruits and veggies solid.”
He also points out that whole-food nutrition comes in other blended forms:
“So, blending vegetables — raw or cooked –into soups [and] sauces… can maximize nutrient absorption.”
I started Fruitive with the goal of treating every customer the way I wanted my family members treated. This mindset impacts every decision I make.
Reading 100 plant-based books earlier this year sealed the deal for me. Those authored by medical doctors recommended whole-food smoothies over juices.
I decided that cold-pressed juice was SO “last decade.” After eight years, Fruitive is taking juice off the menu and introducing — wait for it! — Produce Blends containing only fresh produce!
They’ll be the perfect complement to our frozen fruit-based Liquid Meal smoothies. And, like everything we serve, our blended-bliss beverages are 100-percent organic!