Juice v. Smoothies

By Elizabeth Woodard | Culinary Director of Nest and Holistic Nutritionist

So many of us wonder what is healthier: juicing or blending? While there are many benefits to both, one may be better depending on your lifestyle and health goals.

Juicing is the extraction of juice from fruits and vegetables. The liquid contains most of the vitamins, minerals and phytochemicals in the plant. It is a more concentrated source of nutrients making it perfect if you struggle to get your needed daily quantities of fruits and veggies as pounds of kale, spinach and celery are needed to be able to juice a 12 oz cup of joy. Because the fiber and cell walls have been removed, nutrients are absorbed and assimilated more rapidly then a smoothie or solid food. If you are suffering from a chronic disease or illness, juicing is a perfect medicinal support as the antioxidant status is super high and can dramatically boost your immune system and ability to recover. Juicing is also great for those with a sensitive digestion; if you are wanting something light; if you find yourself not hungry in the morning; or if you have been eating too much junk and need to cleanse.

(Note: focus on low glycemic fruits and mostly use veggies. If you are mainly juicing fruit, carrots and beets, you are spiking your blood sugar thereby stressing your body out and boosting weight gain.)

Smoothiesare also a great way to pack in your plants. Smoothies contain the whole fruit and vegetable, and the fiber supports gradual even
absorption of the nutrients and discourages blood sugar spikes. The fiber also feeds the 100 trillion beneficial bacteria in your gut that support the health of your entire body. Smoothies are often more economical and easier than juicing. They can also be a complete meal by adding in protein and fat to the blender, not to mention superfoods and adaptogens. Smoothies also tend to leave you fuller for longer. They are a great breakfast and post workout meal as your body can absorb the benefits faster than a whole food. (Note: watch portions. If you are feeling stuffed, bloated or experiencing weight gain, you may need to pay attention to the amount of fats [nut butters and avocado] and sweeteners [sweetened protein powders, honey and dates] that go into the smoothie.)

Both juices and smoothies are an excellent way to get your needed vitamins and minerals as opposed to taking handfuls of supplements.
Juicing and blending are great if you struggle with the taste and texture of plants and therefore shy away from these powerhouse sources of nutrients. And BOTH need to be chewed- yes, chewed. Digestion starts in the mouth, chewing activates the proper enzymes required to break down and assimilate the nutrients. I highly recommend organic produce to avoid consuming pesticides and chemicals.

Juicing and smoothies can both be incorporated into your lifestyle as ways of enhancing and optimizing nutrients. I personally will do a smoothie in the morning for breakfast, and the Nest’s all green juice Malachite in the afternoon. My favorite creation is a hybrid—a liquid smoothie! What?!

Here is the recipe:

Liquid Smoothie //

- 2 cups kale or spinach
- ¼ cup frozen mixed berries
- 1 tbsp peanut butter or almond butter
- 1 scoop plant protein powder (sweetened with monk fruit or stevia)
- 1 ½ cups of water or unsweetened nut milk
- Choice of superfood such as cacao, matcha, Ashwagandha, lion's mane, etc.

Blend and enjoy!