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Health Wise with Crystal Han To Juice or Blend? That is the Question W e can all agree that fruits and vegetables are good for you, but getting enough of them can be tricky. The average American only consumes about one serving of fruit and one serving of vegetables per day, instead of the five to thirteen servings they should actually be getting. Considering this, juicing and blending seems like the perfect solution. But which one should you do? Is one healthier than the other? Here are the pros and cons to both: Juicing Pros The idea behind juicing is that, since the bulk of the vitamins and minerals come from the juice of fruits and vegetables, why not just drink that and not fuss with the pulp and fiber? Many juice enthusiasts claim that by eliminating the pulp and fiber, you’re giving your body a break from the hard work of digestion, thereby helping your body cleanse itself. Although these claims aren’t backed up by science, it is true that the absence of fiber allows for faster nutrient absorption into the bloodstream. This is especially helpful for people who have cancer and have just gone through chemotherapy, surgery, or radiation therapy, and need to rebuild their immune systems. One of the many unfortunate side effects of cancer therapy is little to no appetite. Juicing provides a way to get the maximum amount of nutrients without having to eat a lot. It’s also a great alternative for people who need to be on a low fiber diet, or for those who simply can’t stand the taste of vegetables. By juicing some fruit in with your vegetables, you can mask the vegetable taste, meaning you get all the benefits of vegetables without the unpleasant gagging. Cons Removing all of that fiber comes with its share of costs. Fiber is responsible for making you feel full for longer. Without it, you can con- sume the same or more fruits and veggies as you would in a smoothie and still feel hungry, making you more likely to eat more. Since fiber also helps slow the absorption of sugars into your bloodstream, this means that you’re more susceptible to spikes in blood sugar when you juice. Not only that, but since you need to juice more fruits and vegetables to get a sufficient amount of liquid, that means juices can contain a lot more sugar than their smoothie counterparts. In fact, some commer- cial juices have the same or more sugar than sodas. So if weight loss is your primary goal, juicing might not be the best method. And if you do decide to give juicing a try, make sure you don’t drink the same amount as you would a smoothie. Juices are meant to be consumed in small portions. Blending Pros With blending, you get everything fruits and vegetables have to offer. Keeping the fiber in your smoothies helps maintain even blood sugar levels and curb your appetite. Fiber also serves as “nature’s scrub brushes” for your digestive tract. It keeps your insides clean and in working order. The fibrous membranes of fruits and vegetables also contain antioxidant compounds, such as Naringin, which have been shown to have cancer fighting properties and strong anti-inflammatory activity. While these antioxidants are present in juices too, research has shown that blended fruits and vegetables contained higher concentrations of them. It’s also easier to digest these anti- oxidants in blended form because of how the plant cell walls are broken down. The other benefit of blending is that you can add other things, like nuts, seeds, and yogurts, to increase your intake of healthy proteins and fats. If you’re extremely busy or have a hectic schedule, blending can provide a quick and easy meal replacement whenever you need it. more liquids. In general, you’ll be getting less liquids than the juice counterpart unless, again, you add more in. The presence of fiber also means it’s going to take longer to digest all of the nutrients into a form that can be absorbed into your bloodstream. Including the whole plant means that it can also be harder to make smoothie combi- nations that taste good. This can lead to add- ing more fruit, sugars, and fats to mask the taste of vegetables, which can quickly lead to a calorie overload if you’re not careful. Unless you have a medical problem that prevents you from doing so, blending is typically better for your overall health. However, cons յɔե́)ٕх́́ѕȁݡ݅)͔ѼиIɑ́ݡ)׊eɔЁɔѼѥѼ)单ե́Օɥ̰̰)ɥ̸ ́ե́ɔ䁝)ȁѥѡѕȁхєٕх)ԁѼ׊eɔ)ɕ́ѡЁeЁٔɽхє)ͱ䰁ɔɥͥ)ݡ!䁉ե)1ɸ5ɔ)5хѼ5̈́q)ե̸ )]ӊéѡɕtQ])T輽ܹ݅͡ѽԽݡ)ԼԼ̼Ľե̵)YɽՔͅձ̰q)ե̸ )]ӊéѡ Ё]Ѽɥeȁɕt)QQѠЁ Ȱ輽ѡѡд)ȹե̵)MȰq)ե̸ ])́ ѕȁȁ5t!ѡ輽ܸ)ѡѠɥѥե̴)) )Qѕɔ͵ѡ́Ёɐ)ѡȁͽѼѽѡ)ȁɕձ́ɥݥѠѡȁ)ͥѕ丁Mͥ䁝Ё͕Ѽѡ)ѕɔݡѡ́ѽЁݸ䁅)%1I=d5=I8!%10M85IQ%8)AI%05d)ѽ乍) IeMQ0!8́ɕ)ɥѕȁѥиMɅԴ)ѕɽM)Mхє)UٕͥݥѠ )ѥ%Ʌѥ)ɥٕаɕѱ)ݽɭݼ̸(