Juicing and blending have both become popular methods for increasing vegetable and fruit intake while attempting to lose weight. Proponents of juicing claim that removing fiber allows you to consume a higher concentration of micronutrients. Blending keeps the fiber intact, which may promote satiety. This article reviews the evidence on whether you lose more weight from juicing or blending.
How juicing works
Juicing extracts the liquid contents of fruits and vegetables. The process removes fibers, pulp, and skin, leaving behind a liquid extract.
The main difference between juicing and blending is that juicing separates the soluble fiber from the insoluble fiber. Soluble fiber dissolves in water, whereas insoluble fiber does not.
By removing the insoluble fiber contents of fruits and vegetables, more nutrients may be absorbed into the bloodstream. Proponents claim this leads to more significant health benefits compared with blender drinks containing both soluble and insoluble fibers.
However, this fiber removal also eliminates compounds that promote fullness. As a result, juicing may be less filling than eating the whole fruit or vegetable.
How blending works
Blending keeps the insoluble and soluble fiber contents of fruits and vegetables intact. It simply breaks down the food into a smooth consistency.
Unlike juicing, which extracts the juice and discards the fiber, blending uses the entire fruit or vegetable in the final drink.
This means blended drinks retain insoluble fibers, such as cellulose, hemicellulose, and lignin. Insoluble fiber is not digested and adds bulk to stools.
Blending also retains the soluble fibers, such as pectin, gum, and mucilage. Soluble fiber dissolves into a gel-like consistency and is digested by gut bacteria.
The main difference between juicing and blending is that blending retains both insoluble and soluble fibers. Proponents of blending claim this can enhance feelings of fullness.
Nutrient content
Juicing and blending offer different nutrient contents:
| Nutrient | Juicing | Blending |
|---|---|---|
| Vitamins | May be higher, as more produce can be consumed | Dependent on amount of produce used |
| Minerals | May be higher, as more produce can be consumed | Dependent on amount of produce used |
| Fiber | Lower, as insoluble fiber is removed | Higher, as whole fruits/vegetables are used |
| Calories | May be higher in some fruit juices | Dependent on ingredients used |
In general, juicing may provide higher amounts of vitamins and minerals compared to blending. However, this also depends on the amount of produce used.
Blending retains more fiber, as the entire fruit or vegetable is used. Juicing extracts more liquid, but less fiber per volume.
Both juicing and blending can vary widely in calories, depending on the fruits or vegetables used.
Effect on fullness
Juicing eliminates insoluble fiber, which may reduce feelings of fullness. Soluble fiber forms gels that may enhance satiety.
One study found that juice made from whole blueberries reduced appetites more than juice with soluble fiber removed. This was attributed to a loss of insoluble fiber.
In another study, blended strawberry beverages suppressed appetites more than strawberry juice. These effects may be due to retained insoluble fibers.
Blending keeps the intact fiber content of fruits and vegetables, which may promote satiety. The thicker texture of blended beverages may also enhance fullness compared to juice.
Weight loss effects
Limited evidence directly compares weight loss from juicing vs. blending. However, their effects on appetite regulation may influence body weight.
One 12-week study compared weight loss from a blended vegetable drink versus vegetable juice. Both groups lost weight, but the blended vegetable group lost significantly more.
The authors noted that chewing from the blended vegetables increased satiety hormone secretion. This may have contributed to weight loss.
Juicing extracts more nutrients while removing insoluble fibers. This may reduce feelings of fullness. Blending keeps insoluble and soluble fibers intact, which may promote satiety.
Overall, blending may promote greater weight loss than juicing due to its thicker texture and higher fiber content. However, more studies directly comparing both are needed.
Other considerations
Here are a few other factors to keep in mind when deciding between juicing and blending:
- Convenience: Juicing is quicker but requires more produce. Blending just needs water added.
- Storage: Juice separates and oxidizes faster than blended drinks.
- Cost: Juicing uses more produce. Blending has lower produce requirements.
- Variety: Both allow you to mix fruits and veggies.
- Portability: Juice or smoothies can be transported in portable containers.
In most cases, blending is a more convenient and affordable option. The exception is if you’re short on time, as juicing is generally faster.
The bottom line
Blending and juicing can both increase your intake of fruits and vegetables. However, research suggests blending may have slight advantages for weight loss.
Blending retains insoluble and soluble fiber, which may promote satiety. The thicker texture of blended smoothies may also enhance fullness.
That said, no studies have directly compared weight loss from juicing vs. blending. More research is needed on this topic.
Incorporating either juicing or blending into your routine can provide benefits. Blending may support weight loss slightly more due to higher fiber. However, juicing is still a fast way to increase your intake of fruits and veggies.
