KBW | Juicing vs Blending - Which one is better? A Nutritionist's Perspective

Proponents of smoothies say they’re superior because smoothies contain fiber and whole fruits or vegetables. Proponents of juicing claim that juicing nourishes your cells deeper and are more hydrating. So which one is better?

(Ps. Make sure you read all the way to the end because I have a freebie for you that I think you’re going to love).  

First of all, I just have to say that whether it’s juices or smoothies, they’re both better than fast food, so if you’re doing EITHER of these, you’re doing great. Keep up the good work!  

Okay, now let’s break down the science behind it: 

Juicing Pros and Cons 

Juicing Pros

Unfortunately, many people do NOT have optimal digestion. There are many potential contributing factors to poor digestion, such as low stomach acid, which is needed to fully break down your food to allow for optimal absorption and digestion. Another factor could be a low migrating motor complex which slows down the process of moving food through the small intestines. This can result in an overgrowth of bacteria in the small intestines, which is known as SIBO, or small intestine bacterial overgrowth.

Therefore, I really do like juicing VEGGIES because it doesn’t NEED digestion. This can be incredibly helpful for people with compromised digestion. Think of it like an IV of nutrients that are bypassing your digestive processes, which is a good thing if these processes aren’t working great! 

PS: If you want to learn more about how to improve your digestion, as well as what on Earth SIBO (that I just mentioned) is, I have YouTube videos on both of those for you here:

 Juicing Cons

Notice I said VEGGIES above in my discussion on the PROs of juicing. Do not juice fruits, or you’re just getting an IV of pure sugar with nothing to slow it down. Remember the fiber argument I mentioned in the very first sentence of this blog? This is where that’s a truly valid argument against juicing! Fiber helps slow the absorption of glucose into the bloodstream, so without it, you can have a very rapid rise in blood glucose levels. This rapid rise can cause disruptions in insulin signaling as well as leave you feeling shaking and nauseous.  

Because juicing removes the fiber, and fiber can help slow down the absorption of sugar into the bloodstream if you are going to juice, I highly recommend keeping the sugar content very low. I like to use a lot of veggies in my juices and just half a green apple for my fruit to keep the overall sugar content low. 

Smoothie Pros and Cons

Smoothie Pros

One of the biggest pros of smoothies is that they are going to be way more filling, both because the fiber isn’t stripped and also because you can pack more satiating ingredients into them. You can easily add protein, fat, and fiber to your smoothie and be full for hours. Some of my favorite smoothie additions are avocado, almond butter, coconut oil, and protein powder.  

In my opinion, juices are much more appropriate as snacks, and smoothies can be either a snack or a meal depending on what the rest of your dietary plan looks like for that day, so they’re quite versatile that way. 

 Smoothie Cons

Many people I see have SIBO (small intestine bacterial overgrowth) and/or IBS & IBD. Unfortunately, these three are becoming far too common these days. For these individuals, fiber can be extremely irritating to their GI tract.

These individuals often do well on a low-fiber & low FODMAP diet. So for them, the fiber and other potential smoothie ingredients may be irritating to their system, and a simple green juice might be easier for them to absorb and digest, as the juice is stripped of the irritating fiber.  

If you think you have SIBO or IBS and need help navigating a low fiber, low FODMAP diet so you can get on the path to healing, you can apply to work with me and my team here:

Apply now!

 So, Who Wins?

Bioindividuality wins the day once again. (If you’re new here, hi, I’m obsessed with bio-individuality! I believe everyone is different, and they should be treated differently depending on their symptoms, microbiome, health history, genetics, and more! And I get very irritated when people try to say things like, “everyone should eat this or drink that!”) 

At the end of the day, you need to DO WHAT FEELS GOOD IN YOUR BODY, whether it’s eating the produce, juicing it, or blending it. If high-fiber smoothies irritate you, try fiber-free juices. If juices don’t fill you up enough and you’re looking for a meal replacement, try smoothies. Don’t force yourself to drink X, Y, or Z because some whacko on the internet told you to.  

Do what feels right for you.  

Now onto the fun part! 

I made an entire recipe book full of nutritious and healthy low-sugar juices and smoothies, so whichever one works best for you - I've got you covered! 

Click here to get my free downloadable recipe ebook full of my absolute favorite HEALTHY, nutritious, AND delicious juices and smoothies!

And lastly, don't forget to watch my YouTube video on the subject, linked below!