Fruit juices and smoothies: Which is better?

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Eating fruits and vegetables is very good for health. We should eat 2 cups of fruit and 2.5 cups of vegetables a day to reduce the risk of cardiovascular disease, stroke and cancer, and help keep fit. You can add fruit juices or smoothies to your diet to provide the necessary amount of vegetables. The question is is fruit juice good? Are smoothies good? Which type is better?

1. Difference between fruit juice and smoothie

The difference between fruit juice and smoothie lies in the finished product. Specifically, with fruit juices, you're essentially getting rid of all the fiber, leaving only the juices of the fruits and vegetables. With smoothies, you get it all: Fiber and pureed vegetables. Their basic characteristics include:
Fruit juice:
More concentrated amount of vitamins and nutrients; Allows the body to absorb nutrients more easily; Some juices have more sugar than carbonated water; Lack of fiber (essential for a healthy digestive system, helping to control blood sugar and reduce the risk of heart disease); Smoothies:
Retains fiber in fruits and vegetables, helps protect the digestive system; The fiber of fruits and vegetables keeps you full for a long time; Contains antioxidants.

2. Analyze the benefits of fruit juices and smoothies

2.1 Nutrient Concentration Fruit and vegetable juices are more concentrated in nutrients and easier to absorb than smoothies. This is because most of the vitamins and minerals found in fruit are found in the juice - not the pulp and fiber found in smoothies.
2.2 Fiber content Fruit juices contain little or no fiber. Meanwhile, smoothies have more fiber than fruit juices. Fiber plays an extremely important role in ensuring the health of the digestive system and the whole body. Soluble fiber found in apples, carrots, peas, and citrus fruits slows digestion and helps control blood sugar. The insoluble fiber found in cauliflower, potatoes and dark vegetables helps stimulate bowel movements.

2.3 Antioxidants In smoothies, in addition to fiber, there are also antioxidants. According to a 2012 study, scientists found that smoothies have a higher concentration of phytochemicals (antioxidants with cancer-fighting properties) than fruit juices. The reason is that this compound is mainly found in the fibrous membranes of fruits.
2.4 Digestive Aids Many people claim that fruit juices do not have fiber for easier digestion and enhanced absorption of nutrients. An analysis confirmed that beta-carotene (a beneficial carotenoid) obtained from fruit juice increases blood beta-carotene levels. High blood levels of beta-carotene mean a lower risk of cancer. Researchers claim that soluble fiber (found in smoothies) reduces beta-carotene absorption by 30-50%. For people with certain diseases and malabsorption conditions, a low-fiber diet is recommended. Besides, they would prefer to use fruit juices instead of smoothies.

However, if you consume less than recommended amount of fiber, it can cause many health problems. So, consuming more smoothies than fruit juices will provide better health benefits.
2.5 Sugar content Both fruit juices and smoothies can raise blood sugar levels. But the effect of juice is faster and stronger. With smoothies, pulp, peel and fiber increase the volume of the drink, keep you full for a long time and limit the total calories consumed. With juice, however, you can consume the same amount of fruits and vegetables and still feel hungry.
Some bottled juices even contain more sugar than soft drinks. A 2014 study found that the average fruit juice contains 45.5g of fructose per liter, not much different from the average 50g/liter for carbonated soft drinks. And while smoothies may have less sugar than fruit juice, it's still a matter of concern.

3. Is fruit juice or smoothie better?

Smoothies in puree form should retain many nutrients from fruits and vegetables. Can be combined with healthy fats such as almonds, avocados or grind more ginger, mint leaves, green tea powder, cinnamon, ... to increase the nutritional value in smoothies. Smoothies with a very good nutritional balance, can replace a daily meal. Its disadvantage is that the nutritional content from vegetables and fruits is too much, which increases calories in the body and easily leads to weight gain.
And vegetable juice is a good choice for those who cannot afford to eat enough green vegetables or fruits daily or who do not like to eat vegetables directly. The downside is that it only takes in important nutrients and removes the fiber, which can affect the digestive system, and some high-sugar juices can cause a sudden spike in blood sugar.
Each type has its own advantages and disadvantages. However, if you have a choice, you should drink a smoothie because smoothies retain the fiber in vegetables. Fiber has the effect of improving colon function, preventing constipation, providing energy for colon cells. Vegetables and fruits have a lot of fiber to help prevent and treat constipation, reduce blood cholesterol very well.
In fact, experts do not recommend consuming any calories in liquid form. To lose weight, you should eat fruits and vegetables, not drink.

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Reference source: healthline.com