Juicing Removes More Than Just Fiber

Image Credit: Craig Sunter / Flickr. This image has been modified.

Why Smoothies Are Better than Juicing

Studies such as a recent Harvard School of Public Health investigation found that the consumption of whole fruits is associated with a significantly lower risk of type 2 diabetes, whereas fruit juice consumption is associated with a higher risk, highlighting the dramatic difference between eating whole fruits and drinking fruit juice. Cholesterol serves as another example. If we eat apples, our cholesterol drops. On the other hand, if we drink apple juice, our cholesterol may actually go up a little. Leaving just a little of the fiber behind—as in cloudy apple juice—was found to add back in some of the benefit.

We used to think of fiber as just a bulking agent that helps with bowel regularity. We now know fiber is digestible by our gut bacteria, which make short chain fatty acids (SCFAs) out of it. SCFAs have a number of health promoting effects, such as inhibiting the growth of bad bacteria and increasing mineral absorption. For example, experimentally infused into the rectum of the human body, SCFAs can stimulate calcium absorption, so much so that we can improve the bone mineral density of teenagers just by giving them the fiber naturally found in foods like onions, asparagus, and bananas.

Our good bacteria also use fiber to maintain normal bowel structure and function, preventing or alleviating diarrhea, stimulating colonic blood flow up to five-fold, and increasing fluid and electrolyte uptake. The major fuel for the cells that line our colon is butyrate, which our good bacteria make from fiber. We feed them, and they feed us right back.

If the only difference between fruit and fruit juice is fiber, why can’t the juice industry just add some fiber back to the juice? The reason is because we remove a lot more than fiber when we juice fruits and vegetables. We also lose all the nutrients that are bound to the fiber.

In the 1980’s, a study (highlighted in my video, Juicing Removes More Than Just Fiber) found a discrepancy in the amount of fiber in carob using two different methods. A gap of 21.5 percent was identified not as fiber but as nonextractable polyphenols, a class of phytonutrients thought to have an array of health-promoting effects. Some of the effects associated with the intake of dietary fiber in plants may actually be due to the presence of these polyphenols.

Nonextractable polyphenols, usually ignored, are the major part of dietary polyphenols. Most polyphenol phytonutrients in plants are stuck to the fiber. These so-called missing polyphenols make it down to our colon, are liberated by our friendly flora and can then get absorbed into our system. The phytonutrients in fruit and vegetable juice may just be the tip of the iceberg.

For those that like drinking their fruits and vegetables, these findings suggest that smoothies may be preferable. I can imagine people who eat really healthy thinking they get so much fiber from their regular diet that they need not concern themselves with the loss from juicing. But we may be losing more than we think.

Why are polyphenol phytonutrients important? See, for example, my video How to Slow Brain Aging by Two Years

Not that fiber isn’t important in its own right. Check out:

For more on smoothies, check out:

In health,
Michael Greger, M.D.

PS: If you haven’t yet, you can subscribe to my free videos here and watch my live year-in-review presentations Uprooting the Leading Causes of Death, More Than an Apple a Day, From Table to Able, and Food as Medicine.

Discuss

Michael Greger M.D., FACLM

Michael Greger, M.D. FACLM, is a physician, New York Times bestselling author, and internationally recognized professional speaker on a number of important public health issues. Dr. Greger has lectured at the Conference on World Affairs, the National Institutes of Health, and the International Bird Flu Summit, testified before Congress, appeared on The Dr. Oz Show and The Colbert Report, and was invited as an expert witness in defense of Oprah Winfrey at the infamous "meat defamation" trial.


77 responses to “Why Smoothies Are Better than Juicing

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        1. Carrots also work well in a smoothie. Lately, I have been adding a small raw beet. This creates a beautiful purple smoothie that offers a delicious variation. NF has some very interesting videos about beets.

        2. The image is much better now than when I first saw it.

          Of course, I prefer to eat my carrots and last had a smoothie about two years ago when I tried those vegan meal replacement powders and threw in some berries, turmeric, white tea etc etc. Frankly, it is just more enjoyable eating food.

  1. Recently you posted a video on wheatgrass juice which seems to be beneficial at least to me and my family . I was wondering if it would be possible to make a smoothie with young wheat grass and not just the juice? Lots of fibre there one would assume. I’m getting excited…lol

    1. Thanks for your comment Esben!

      The video you are referring to appears strictly to be in the context of using wheatgrass juice in the treatment of inflammatory bowel disease.

      However, if you do wish to make a smoothie, here’s one suggestion (source) for a pineapple-wheatgrass green smoothie

      1/2 cup green grapes
      1/2 shot of wheatgrass or 1/2 packet of powdered wheatgrass
      1/2 peach, pitted
      1/2 cup pineapple, cubed
      4 ounces of water

      However, I should also tell you there’s more information on smoothies and I highly recommend you check Dr Greger’s previous videos regarding similar topics.

      Hope this answer helps!

    2. You can try, it depends on the age of the wheat grass and the strength of your blender. I don’t have a high powered blender and find wheat grass a bit too fibrous to drink, but what I do is sprout it in a jar or colander to about an inch of green, blend the whole batch with a little water, strain, and then add the liquid to my smoothies and add the pulp to my sourdough bread.

      1. Yeah I have a nutri—— and it does pretty good job , but alas no can do wheatgrass the only way to swallow that is if I was a horse….lol. So what I do is put it in , blend and strain and press thru a sieve. I’ve always had some sinus problems, it just seems to be very effective for that..wow can’t believe it really. Only tried for a week though.
        On another note, my wife has stomach issues , so I told her about your experiences with ferments and we tried some sourkraut , she claims much improvement , so thanks for that and two thumbs up!
        Have you ever found sourdough purchased breads to be of any benefits?

        1. Glad to hear it helped your wife, so many people have had positive experiences with ferments, and I am sure one of them!
          To be honest I’ve not purchased sourdough breads, since making it is so easy and cheap. No kneading, hardly any hands on time, just lots of waiting for the rise, so just a matter of planning ahead and plopping it onto a pan. I know all that fermentation works wonders because even a friend who reacts badly to wheat/gluten has no issues with it. I would like some day to try a commercial starter to compare to my homemade one, but it serves me well! Since I have to feed it, my grandkids even named him like a pet… Lumphrey, lol.

          1. I have just dived into the world of sourdough. Be careful of store-bought sourdough..they may still use commercial leaven. Most artisan bread stores will use true natural yeast. Vege-tater…I may need to pick your brain. I still have a lot to learn about sourdough. But I have a good starter going!!

            1. It’s fun Joan, pick away! (We need a NF blog for all our off topic sharing, conversations, recipes, etc! HINT HINT lol) You really can’t do anything irrevocably wrong, it will always at least make great toast, croutons, or breadcrumbs! Every time is a new adventure and I’m always experimenting with new ingredients and timing and stuff. I’ll make one loaf from the tried and true camp, and another that is just nutty…sometimes literally!
              Sounds weird but one of my favorites is kind of a hybrid loaf of sourdough/sprouted grains, and whatever seeds and grated veggies (almost always including sweet potatoes, onions and garlic) I have on hand with herbs and seasonings, and always turmeric. It’s not fluffy like bread, but dense and delicious, and I slice it and use it kind of like meat loaf with mushroom gravy or fermented salsa, whatever the theme seems to call for! Kind of the “daily dozen” in a loaf? (Speaking of which, I need to feed Lumphrey and pump him up for the next round!)

  2. Is there any relation between these short chain fatty acids produced by gut bacteria and the triglycerides reported in blood lipid tests?

    1. Thanks for your question.

      I will quote 2 references to help you put each of these concepts into perspective:

      den Besten et al (2013): “Humans lack the enzymes to degrade the bulk of dietary fibers. Therefore these nondigestible carbohydrates pass the upper gastrointestinal tract unaffected and are fermented in the cecum and the large intestine by the anaerobic cecal and colonic microbiota. Fermentation results in multiple groups of metabolites (elegantly reviewed by Nicholson et al. of which short-chain fatty acids (SCFAs) are the major group). To the microbial community SCFAs are a necessary waste product, required to balance redox equivalent production in the anaerobic environment of the gut. SCFAs are saturated aliphatic organic acids that consist of one to six carbons of which acetate (C2), propionate (C3), and butyrate (C4) are the most abundant (≥95%). Acetate, propionate, and butyrate are present in an approximate molar ratio of 60:20:20 in the colon and stool. Depending on the diet, the total concentration of SCFAs decreases from 70 to 140 mM in the proximal colon to 20 to 70 mM in the distal colon. A unique series of measurements in sudden-death victims (n = 6) showed that the acetate:propionate:butyrate ratio in humans was similar in the proximal and distal regions of the large intestine. In the cecum and large intestine, 95% of the produced SCFAs are rapidly absorbed by the colonocytes while the remaining 5% are secreted in the faces”.

      U.S. National Library of Medicine: “The triglyceride level is a blood test to measure the amount of triglycerides in your blood. Triglycerides are a type of fat.

      Your body makes some triglycerides. Triglycerides also come from the food you eat. Extra calories are turned into triglycerides and stored in fat cells for later use. If you eat more calories than your body needs, your triglyceride level may be high.”

      Hope this answer helps!

      1. Thanks. I will ask the question differently:
        Do the SCFAs that are absorbed contribute to triglyceride levels, directly or indirectly?

  3. To whomever would know the answer,

    On Saturdays I buy a lot of veggies that I then grind through my juicer, to make 7 juices. I freeze the pulp in ice cublicle makers. Twice a day, I put four ‘ice cublicles’ into my blender and blend them with water or soy milk.

    My question is if I still miss out on important nutrients (like suggested above). Does the strategy I’m using make sense? I’m super lazy, that’s how I came up with this plan. If it turns out to be inefficient, obviously I need to go back to the drawing board.

    Thanks for any advice!

    Best,

    Jan

    1. Thanks for your question Jan,

      That is a very good question and there is so many details to answering it that I wouldn’t dare summarise it here. Therefore, I highly recommend you explore and watch these videos for further information and perspective on the topic.

      Hope this answer helps!

      1. Well, I’m super lazy ;-). By juicing, I can freeze 7 cups and have one each day while only having to clean the juicer once.

        1. Well, Miss Lazy, get a Vitamix. Make your smoothie when you are ready to drink it. Then fill it 1/2 way with water, one drop of dish soap, run it on the smoothie cycle, and when it’s done – rinse. WAY, WAY easier than cleaning the juicer (been there, done that). Above instructions were per the manufacturer, but I, like you, believe in economy of motion, and I just pour out my smoothie, then rinse the Vitamix in the sink (no soap) and I’m done. So easy, so quick. (But don’t EVER forget to rinse right away – don’t come home from work to a dried out smoothie encrusted Vitamix – terrible to get clean – as bad as cleaning the juicer!)

  4. A couple of problems with the article. First, it compares fruit juicing to smoothies. But if we are talking about veggie juicing, blood sugar concerns aren’t as much of a problem. Second, the high speed of the blender can damage and oxidize nutrients. Slow juicing better preserves phyto nutrients. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3892506/ Agree to disagree. Veggie juicing allow higher intake of nutrients than would be possible eating whole. The best approach is a combination of eating whole foods, some blending and some veggie juicing with little or no fruit.

    1. Wow, that’s an eye opener article, and quite disappointing! I’ve been using a high speed blender (and want the fiber) but guess I’ll try slowing it down to the minimum to get the job done, or get a slow speed juicer.

  5. Maybe it is the language difference – when you say “juice” I am guessing you are referring to juice extracted and “smoothly” for when you use the whole fruit or vegetable as juice?

    1. Yes, juice is extracted (fiber is removed). Smoothie is blending the whole fruit or vegetable in a blender so the fiber is retained.

  6. The title is misleading. Most people who are into the juicing movement have evolved & don’t juice high fruit consumption except maybe an apple. To say smoothies are better than juicing is very misleading. If someone reads title & don’t read the article that person has been misinformed.

    1. Faye: I read the article. The article uses fruit as examples a couple of times, but the entire focus of the piece is on the topic of what happens when the fiber is removed. That topic/consequences applies equally to veggies as to fruit juicing. Seems to me that the title is just right and based on your comment/assumptions needs to be seen by all those veggie juicers especially.
      .
      As something of an aside: For the record, some of us are still not as evolved as you. If I’m going to be drinking a smoothie or juice, the drink might have a small amount of veggies in it, but it is largely going to be fruit. I don’t think I’m alone…
      .
      I bring the first paragraph to your attention with the idea that you might consider reading the article to learn what the message of the article really is. I’m not trying to get you to start doing smoothies if you just love your veggie juices. I’m not trying to convince you of anything. I’m just sharing the message of the article. And in my opinion, in the context of a whole plant food diet that contains a lot of fiber, I don’t think some veggie juice would be doing you much harm.

  7. Purified water is good to drink. Black coffee is really good to drink. But, IMHO, fruits and veggies should be chewed carefully with one’s teeth and then swallowed. Plus, there’s no smoothie container or juicer to wash later.

    1. More in the defense of chowing down with one’s pearly whites: Each colorful fruit and veggie — when standing alone by itself — tastes unbelievably delicious. Lightly steamed collard greens can melt in your mouth….fresh cherries, when in season, yummy! And the list goes on; Mother Nature did a fine job. Once they’re all tossed together in some kind of blender, what results is a “what-the-heck-IS this?” concoction. (Okay, in a rush at Grand Central Station between connections, a smoothie might come in handy. I’ve been known to order one myself at such times.)

  8. Is there any foods or nutritional therapy that may compliment eating disorder recovery? I’m currently starting the professional recovery route and I just wanted to know if there is anything nutritionally that could help.

    1. Hi, I would like to congratulate you for taking action in your health. Dr. G. Web site has a lot of good advice for good nutrition. I would add perhaps having support locally is good as well. Wish you great health.

    2. An abundance of whole foods including plenty of wholegrains, starchy and non-starchy vegetables, fruits, legumes, nuts and seeds, eaten at levels to return to a healthy body weight, regular menstruation and other signs of health- clear skin, shiny hair, good sleep, normal sexual function- could only benefit eating disorder therapy, provided the mental aspects- body image, underlying issues such as obsession/anxiety/depression, food avoidance/restriction, over-exercise etc… are also addressed. Eating disorders are far less about the food itself, than the quantity (sufficient calories and variety) and the thoughts about such, so as long as they are addressed, following a food plan based on nutritious foods is not harmful, provided one still has flexibility and does not channel it into another disorder of perfection, such as orthorexia etc…

  9. Dr. Esselstyn says “when fruit is blenderized, the fructose is separated from the fiber and the absorption is very rapid through the stomach. This rapid absorption tends to injure the liver, glycates protein and injures the endothelial cells.”. Sorry smoothie lovers. Digestion begins in the mouth. Do you agree Dr. Greger?

    1. Thanks for your comment, Darron. It sounds like you’re avoiding smoothies because digestion, as you point out, begins in the mouth with chewing which is not needed with smoothies. However, there is still much nutrition to be gained from foods made into smoothies (See video http://nutritionfacts.org/video/are-green-smoothies-good-for-you) Yes, eating foods whole is best, but smoothies serve a purpose, encouraging more vegetable consumption for reluctant children or as an occasional treat, especially if vegetable-laden. Let’s not ban smoothies, even if the whole fruit or vegetable is still preferred.

      1. This is what Dr. Esselstyn say’s on his website, not complimentary to smoothies, which I love and have every morning. I appreciate your comment Joan, since smoothies have changed my life and health.

        “Avoid smoothies. When the fiber is pureed, it is not chewed and does not have the opportunity to mix with the facultative anaerobic bacteria which reside in the crypts and grooves or our tongue. These bacteria are capable of reducing the nitrates in green leafy vegetables to nitrites in the mouth. When the nitrites are swallowed, they are further reduced by gastric acid to nitric oxide which may now enter the nitric oxide pool. Furthermore, when chewing fruit the fructose is bound to fiber and absorption is safe and slow. On the other hand, when fruit is blenderized, the fructose is separated from the fiber and the absorption is very rapid through the stomach. This rapid absorption tends to injure the liver, glycates protein and injures the endothelial cells.”

        1. Maybe we should be making “chunkies” instead of smoothies, so we chew them. This is like the difference between chunky peanut butter and smooth peanut butter.
          John S

  10. Bill Clement (the gentleman in charge of Hippocrates Health Institute) says (https://www.youtube.com/watch?v=7SCFFZSlm2o — length of only 3:39) blending is inferior to juicing because of all of the air that is whipped into the food (oxidation).

    Maybe those people who want to juice because it is supposed to be easier to absorb the nutrition without the fiber can just use the pulp later.

    1. Hi danieltb – Thanks for the video.Personally i believe their is a place for both. Juicing i believe is especially beneficial for the sick as Brian was talking about in his video. {His name is Brian and not Bill} I am healthy and used to juice. I quit doing it and do just as well without it. As for as blending, i use a high speed blender, a Vita-Mix. I blend my food from 10 – 30 seconds tops. Usually closer to 10 seconds. I do not see any reason to blend for 1 & 1/2 minute. I make my smoothies thick and still chew them somewhat.I will end with this – i eat most of my food unblended and try to chew well.

    2. Why do you keep promoting this person and this organisation? He has no genuine qualifications and is essentially an expensively dressed, smooth-talking salesman.for the organisation’s very expensive services. This is a site for the discussion of the science around nutrition not for promoting the opinions of individuals and organisations with frankly questionable reputations and credentials. Even if they are vegetarians. It is about the science not about a shared ideology.

      1. re: “why do you keep”
        I think this is the first or second time I’ve mentioned him since I’ve been commenting here so I wouldn’t say that I have a habit of mentioning him.

        re: “promoting”
        In my mind, I’m not “promoting” (as if I gain anything from it); I’m asking about the conflicting opinions and seeing how to get the most out of all possible sources of information–just as Dr. Greger does when he draws from various studies.

        re: “smooth-talking salesman”
        Aside from the clinic, he advises people stop eating food for entertainment and to drink green juices and eat various kinds of sprouts. How is he making money off of that? I’m not claiming he’s perfectly ethical (I don’t know him) but I think it is wrong to claim he is a “smooth-talking salesman”.

        re: “science”
        From what I understand, HHI has been collecting clinical data for decades and has been correcting their approach accordingly. What was it that they practiced that you found objectionable?

        1. I apologise if you did not mention Clement before but there has been a recent small flurry of posts that appeared to promote the Hippocrates Institute and Mr Clement. My assumption was your post was more of the same.

          The reason for the strenuous objection to your post is that it is difficult enough at the best of times for science-based researchers and physicians like Prof Campbell, Dr Esselstyn, Dr Ornish , Dr Barnard, Dr Greger etc to be taken seriously by the mainstream when they draw attention to the demonstrated health benefits of a plant based whole food diet. Their credibility suffers if people, even with the best of intentions, try to associate them with individuals like Clement whose only qualification is a meaningless piece of paper from a diploma mill. It is the danger of guilt by association that worries me, when he and the Hippocrates Institute are mentioned even semi-approvingly on this site or considered as credible sources of information.

          I do not know anything about Clement’s sincerity but to my mind that is not the key issue. It is his credibility (or lack of it) that is the problem. The same problem crops up with people like Mercola, Cousens and Wallach whom, Disqus suggests, you have mentioned more or less approvingly before. None of these people have any scientific credibility and an association with such people, no matter how tenuous or unwanted, can only tarnish the reputation of Dr Greger and this site. Of course, that is just my personal opinion.

          1. re: “credibility”
            I honestly hadn’t considered the issue in that light before–I guess I’d just assumed people would understand that an organization (e.g. nutritionfacts.org) could hardly be held responsible for (i.e., construed as endorsing) the opinions expressed by individuals on their public discussion forum. Not that I agree with your approach, but I do understand your “strenuous objection” better now.
            That said, I need to correct you on one thing: if by “associate” you mean “make it seem as though they agreed on everything” I had no “intention” whatsoever (“best” or “worst”) of “associating” Clement with Dr. Greger. Again, I merely wanted to find a way of benefitting from following the advice of the one without losing the benefit of following the advice of the other.
            In this same spirit (not that I’m actually expecting it to happen), in order to put a lot of questions (generated by the differing counsels) in the “community” to rest, I’d like to see a good-willed public debate between some of the more influential figures–see them present both their scientifically-based arguments (answering one anothers’ objections and so forth) and their own patients’ (if they have patients implementing their advice) histories.

            Thanks for being understanding :)

            1. Perhaps I am being overly sensitive about these matters but I am painfully aware of just how dismissive many mainstream people are of the WFPB approach and the science behind it. There is a widespread perception that the WFPB is not truly science-based and is merely a thinly-disguised front for PETA or animal rights activists. There is nothing wrong with those of course but the emphasis here is squarely on science-based nutrition rather than the personal opinions of unqualified.individuals who seem to be more interested in profiting from Woo-based nutrition..

              Of course, you are being quite reasonable when you assume that people would understand that NF “could hardly be held responsible for (i.e., construed as endorsing) the opinions expressed by individuals on their public discussion forum.” However, in my experience, many people are not reasonable and I think it is important that NF be like Caesar’s wife.

              That is the reason why I become defensive when posts appear to take seriously any of the opinions of the Wizards of Woo. No personal offence intended, I understand that you are being perfectly sincere. However, I do think we should be positively stand-offish if we discuss such people at all.

              1. I understand.

                What I can’t understand is why you insist on labeling all of these men “Wizards of Woo” when some are clearly out there doing good (e.g., Dr. Cousens has been “curing” diabetes with his approach for decades).

                In the interest of keeping the comments section clutter-free, this will be my last message to you here.

                Thanks again

                1. OK. Thanks for an interesting and civilised discussion.

                  As for Cousens, he may well be aware of – and use – the scientific literature around well-planned vegetarian diets and diabetes. But that is not all he does or is.

                  As well as being a “medical entrepeneur” who sells a wide range of stuff including “tachyon technology” products, he is a homeopath, has some sort of qualification in ayurvedic medicine and espouses something called spiritual nutrition. They have nothing to do with nutritional science and can quite fairly be described as Woo. I could (and usually do) go on and on but will content myself with urging you to read this piece from the Phoenix New Times. Cousens is discussed about half way down the article.

                  http://www.phoenixnewtimes.com/news/arizonas-homeopathic-board-is-the-second-chance-for-doctors-who-may-not-deserve-one-6431898

    1. Thanks for your question Holly!

      If I understand it correctly, you are asking the difference between fresh juice vs commercial juice? To that, the differences are clear, as one study points out:

      “Most fresh fruit juices did not contain sucrose, whereas, commercial fruit juices mostly have sucrose in the range of 3-112 g/L. Although both fruit juices were acidic (pH varied from 3.6-6.7 and 3.2-5.8 of fresh juice and commercial juice), fresh fruit juices had a more neutral pH than commercial fruit juices. Apple, guava, orange, pear, and pineapple juices from commercial fruit juices had a high osmolarity compared with fresh fruit juices. All types of fresh fruit juices contained less sodium than commercial ones, whereas, most fresh fruit juices contained more potassium, phosphorus, and magnesium than commercial fluids.”

      Hope this answer helps!

  11. We do whole fruits mostly, well a “lots of pulp orange juice” in the a.m. while a favorite supper dessert is an orange peeled and we do eat the sections with pulp. We don’t do smoothies way too noisy and we’re retired so we have time to eat the fruit and veggies. Our daughter the Dr. is in a rush so she does veggies in her smoothie. BTW, on mostly plant food in variety nutrition our weights are just fine.

  12. This article doesn’t mention if the “juice” was freshly pressed, or from a bottle on a shelf. I wonder the results comparing the difference between whole fruit, freshly pressed juice, and bottled “juice”.

  13. If I make 7 smoothies for a weeks worth of smoothies will I get the same nutritional benefit as I would making a one smoothie a day?

    1. Thanks for your interesting question. If I understand you correctly, to preserve time, James, you are considering making a big batch of smoothies and having them regularly for a week, instead of making a fresh smoothie daily. The problem with doing this is that many of those good nutrients, including antioxidants, degrade over time and you will not be getting the benefit you’d hoped for. I did a search on PubMed which although it did not provide a specific timeline for nutrient loss did include several studies. For ex, one referenced the “low stability” of anthrocyanans found in red fruits and another cited “Sensory deterioration” and nutrient degradation during storage. If you’re wondering about those smoothies you see in stores, they have high pressure treatment to maintain stability and still lose some nutrients. Best to make your smoothies fresh daily!

  14. Dr Greger, you say that polyphenols get absorbed into the system but I saw a TV program recently where the presenters said it was a waste of time drinking smoothies because only 1% of the antioxidants were absorbed and the few that were absorbed into the blood stream were very quickly removed. I don’t know if the 1% is true but I don’t think the conclusion they came to about the smoothies being a waste of time was right because surely the antioxidants would be taken out of the blood and delivered to the cells where they would have their effect? We are told all the time to eat a variety of fresh fruit and veg for their antioxidant effect so this did not make any kind of sense to me.

  15. Instead of making “green smoothies” I’ve lately started making “green chunkies,” for lack of a better term. I begin with a half cup or more of unsweetened applesauce in a small food processor. Then I add kale and only a little water, blend “just enough” then add more kale or whatever. Blend, but again just a bit. This way I get a tasty, lightly chewy, fun treat to eat slowly (as suggested) with a spoon. Because it’s chewy with identifiable bits of kale etc., it tastes fresh yet the applesauce balances the sometimes strong flavor of the kale and the whole thing is easy to eat. Any advice, anything I should try to do or not do with my “green chunkies” (besides, perhaps, find a better name)?

  16. We make our own vegetable juice using an auger juicer and we drink the juice right away. We also include wheat grass and a fruit. Are we getting any benefits from this daily routine? Can these veggies be counted towards our daily goals?

    1. You are certainly getting benefit BUT you would get more benefit from blending or making smoothie since you would be getting the valuable fibre benefits of the whole fruits and vegetables as well. Having said that, I had a client who very creatively used the left over pulp (fibrous material) from the juicer to make healthy cookies. Aiming to consume whole foods is our goal. For counting veggies toward your daily goals, 1/2 cup is considered one serving whether it’s fruit/veg or their juices; for salads one serving is 1 c since those leafy greens are light, not densely packed. Hope this helps!

  17. Just Wow, I really finding this kind of information. I was looking about juicing, because I taking juice regularly. So now based on this I can move myself to Smoothie.

  18. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3892506/

    This study was performed to compare the quality and functionality of broccoli juice as affected by extraction method. Broccoli juice was extracted using method I (NUC Kuvings silent juicer), method II (NUC centrifugal juicer), and method III (NUC mixer)

    Total polyphenols2) (mg/L) Total flavonoids3) (mg/L)
    Method I 1,226.24±36.74a4) 1,018.32±57.80a

    Method II 724.37±48.05b 616.64±26.44b

    Method III 723.79±47.44b 601.71±66.99b

    **In conclusion, our results indicate that the extraction method may influence the quality and functional properties of broccoli juice. Particularly, broccoli juice prepared using method I showed higher antioxidative, anticancer, and anti-diabetic activities than those prepared by methods II and III.

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