Is Blending celery the same as juicing?
Celery has become an increasingly popular vegetable in health circles due to its high nutrient content and purported health benefits. Two common ways to consume celery are blending and juicing. But is blending celery the same as juicing it? There are some key differences between these two preparation methods.
Nutrient Content
The main difference between blending and juicing celery stems from what parts of the vegetable are retained. With blending, the entire celery stalk is used – including the fibrous parts. This means all of the nutrients are kept intact. Juicing on the other hand extracts the liquid from the celery and leaves behind the insoluble fiber.
This fiber contains a number of important nutrients. Some key ones include:
- Vitamin K – supports bone and heart health
- Vitamin A – important for immune function and vision
- Folate – crucial for cell growth and DNA formation
- Potassium – regulates fluid balance and blood pressure
So while juicing provides a very nutrient-dense beverage, some vitamins and minerals are lost by discarding the fiber. Blending retains more of the whole food profile.
Fiber Content
Fiber is an important part of celery’s nutritional package. One stalk contains about 1-2 grams of dietary fiber. This has many health benefits including supporting digestion, controlling blood sugar levels and promoting heart health.
Since juicing removes the insoluble fiber from celery, the resulting juice is much lower in fiber than a blended version. The blended celery will retain all of the valuable gut-healthy fiber that is naturally present.
Volume and Calories
Blending and juicing also differ in the volume of liquid they produce. Juicing is very efficient for extracting liquid from fruits and vegetables. The pulp is squeezed and the juice is separated. This results in a larger volume of juice from the same amount of produce compared to blending.
The lower fiber content of juices is also associated with less satiety. This means juice may be less filling than a blended smoothie containing the same ingredients.
With the higher fiber content of blended celery, it takes up more volume in the stomach. This leads to increased fullness. The table below compares the nutrition facts of juiced versus blended celery in an 8oz serving:
| Juiced Celery (8oz) | Blended Celery (8oz) |
|---|---|
| 35 calories | 20 calories |
| 0g fiber | 4g fiber |
As shown above, juicing condenses the calories into a lower volume. Blending, on the other hand, incorporates air into the celery which increases the volume. So you get more food for the same number of calories. This can help with weight management.
Taste and Texture
Juicing and blending also create drinks with different textures. Juices have a smooth, liquidy texture without any pulp or fiber pieces. Blends and smoothies have a thicker, creamier texture from the incorporated produce solids.
Some people dislike the gritty texture of blended fruits and vegetables. Juicing is preferable for them to get a smooth end product. However, others find the thicker texture of smoothies more satisfying.
Blending also retains more of the whole vegetable or fruit flavor. Juicing concentrates the juice but some volatile aromatic compounds are lost in the process. So the flavor profile can differ between the two methods.
Processing and Oxidation
Preparation method also affects the oxidation levels of the final products. Oxidation occurs when nutrients and phytochemicals are exposed to air which degrades them over time. Blending chops and mixes the celery but generally introduces less oxygen compared to juicing.
Masticating juicers that crush and press produce result in less oxidation than centrifugal models. But in general, juicing introduces more air and separates phytochemicals from the protective fiber. So juices may degrade more quickly than blended smoothies and lose nutritional value if not consumed immediately.
Digestion and Absorption
Due to the significant fiber difference, juices and smoothies also impact digestion differently. The soluble and insoluble fiber in blended celery helps regulate transit time in the gut. This slows digestion for better nutrient absorption.
With juicing, the lack of fiber means nutrients can be absorbed very quickly without anything to slow it down. While juices get into your system rapidly, you may miss out on key nutrients due to the faster transit time.
Fiber also feeds the healthy bacteria in our gut microbiome. This can positively influence gastrointestinal health and immune function. Juices lack this prebiotic fiber benefit.
Blood Sugar Control
The fiber content of blended celery can also help prevent blood sugar spikes. Soluble fiber slows digestion which prevents rapid rise in blood glucose levels. Celery juice lacks this benefit for controlling glycemic response.
For people with diabetes or insulin resistance, smoothies and blends may be a better choice. The fiber blunts the impact of sugars from fruits and controls carbohydrate absorption from other mix-ins like starchy vegetables or grains.
Fullness and Weight Loss
Blending produces beverages with more volume and retention of fiber. This makes them more satiating. Drinkers feel fuller and more satisfied after a blended celery smoothie compared to straight celery juice.
The satisfying nature of smoothies can make them an effective meal replacement for weight loss. Juices tend to be lower in fiber and less filling. So juice cleanses may cause greater hunger, especially if doing long term juice fasting.
Blending celery into smoothies and shakes can promote weight loss by regulating appetite and decreasing overall calorie intake throughout the day.
Cost and Convenience
Juicing requires more celery stalks to produce the same volume of liquid. You need a juicer appliance to extract the juice which is then strained. So juicing takes more prep work.
With blending, you simply chop the celery and combine it with other ingredients in the blender. Less produce is required since you retain the whole food in its blended form.
Blending is typically more affordable since juicers are specialized appliances. You also waste less celery by extracting all the fiber. Blenders like NutriBullet have powerful motors to liquefy vegetables and fruits into smoothies using less produce.
The only downside is blended drinks generally need to be consumed immediately before separation occurs. Juices can be stored for a few days if kept chilled and airtight.
Conclusion
While both provide essential vitamins and minerals, there are several key differences between blending and juicing celery. Blending retains more fiber, nutrients, and plant compounds. It results in greater volume and thicker texture with a more satisfying mouthfeel.
Smoothies help control blood sugar spikes and promote weight loss. Blending is also simpler and more affordable. Overall, blending may provide more nutritional benefits and be a more economical option compared to juicing.
However, people who strongly dislike texture or need to avoid fiber may still prefer juicing. In the end, both celery smoothies and juices can be nutritious options if consumed soon after preparation.