Smoothies vs Juices, which is the healthiest?

Ever wondered which is healthier, having a smoothie or preparing a juice? Both can be included as part of a healthy diet but which is the best? Find the answer here and more if you carry on reading the below.

Ever wondered which is healthier – smoothies or juices?

Both can be included as part of a healthy diet, and they do have a lot of similarities. However, there are also some key differences between the two.

So which is the healthier choice, and why? 

The benefits of juices

When you juice a food, you extract the water and many of the nutrients from it. It separates out the fibre and leaves a nutrient-rich juice.

This makes the process of absorbing nutrients easier, as the digestive tract doesn’t need to break down the food to access the nutrients.

However, this can also be a downside for juicing.

Because you are removing the fibre, you remove the filling aspect of fruits and vegetables.

Fibre is also one of the healthiest parts of produce, thanks to the benefits for the digestive tract. Some types of fibre can even feed the good bacteria in your gut.

By removing the bulk of the fruit and veg, you will need to use more than you would if you were eating it whole.

This can be a particular problem for juices with a lot of fruit, as they can have a very high sugar content.

High-sugar juices can cause fluctuations in blood sugar levels, which affects your energy levels and concentration.



The benefits of smoothies

Unlike juices, smoothies contain wholefoods that are blended up into a liquid form.

That means that any fruit or vegetable used still contains all of its fibre.

By including high-fibre fruit and vegetables, you can create a filling smoothie that keeps your blood sugar levels steady throughout the day.

Because smoothies are blended, they are ideal for adding other ingredients. Protein powders, nuts, seeds, avocado, yoghurt, super greens and coffee beans are just a few examples of ingredients that you can add to a smoothie.

Smoothies can also use softer fruit and vegetables such as banana and dates that aren’t suitable for juicing.  

Although plenty of fibre is healthy for most people, it may not suit everyone.

Some people may have impaired digestion and absorption.

Others may not be able to consume fibre due to intestinal surgery.

In this case, you might opt for a juice over a smoothie or if you’re wanting something more substantial, you could make a smoothie that combines juice with other ingredients like protein powder. 

High fibre diets can also have a small impact on the absorption of nutrients, particularly minerals.

So if you are dealing with a diagnosed mineral deficiency, a high-fibre smoothie might not be ideal if you’re looking to boost your mineral levels.

Balance is key

No matter which you choose, you want to make sure that your option is nutritionally balanced. That way, you’re getting the biggest nutritional bang for your buck.

If you’re making a juice, you want to use about 80% vegetables and only 20% fruit.

This will help to minimise the sugar content and give you a good variety of nutrients and antioxidants.

If you’re making a smoothie, it’s best to have a mix of produce, protein and healthy fats, especially if using it as a liquid meal.  

This will give you a variety of essential nutrients and keep you fuller for longer.

So which is healthier, Smoothies or Juices?

At the end of the day, it does depend on your individual needs and goals.

But in terms of overall nutrients and variety, smoothies come out on top.

The additional fibre supports a healthy, happy digestive tract and keeps you fuller for longer. 

Smoothies are easier to adapt to a variety of dietary approaches, including vegan, vegetarian, Paleo and even low-carb/keto.

They’re also preferable if you’re looking for a liquid meal, as you can add protein and healthy fats to round it out.

And adding as a final point, this is where Super Cubes can help and make your decision even easier.

These frozen smoothie cubes are packed full of nutrients, they save you time with preparation and also have different formulations to help you hit your nutrition goals.

You can see the full range of Super Cubes now, just follow this link, Natural Frozen Smoothies.

Author | Samantha Gemmell
Sam is a Nutritionist, Health Writer and Wellness Speaker as well as being an Author for Super Cubes.
She is passionate about sharing her knowledge and helping people through their journey to health and wellness combining their mindset, nutrition and lifestyle. When she’s not helping people, she enjoys dancing in the rain and cuddling dogs.
Sometimes she does both at the same time.

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Sam is a Nutritionist, Health Writer and Wellness Speaker as well as being an Author for Super Cubes. She is passionate about sharing her knowledge and helping people through their journey to health and wellness combining their mindset, nutrition and lifestyle. When she’s not helping people, she enjoys dancing in the rain and cuddling dogs. Sometimes she does both at the same time.