Is it better to eat fruit or blend it?
Fruit is an important part of a healthy diet. It provides essential vitamins, minerals, fiber and antioxidants. However, there is some debate around whether it is better to eat whole fruit or blend it into smoothies and juices. This article will explore the potential benefits and drawbacks of both options.
Nutrient Differences
When you blend up fruit into a smoothie or juice, you are removing the fiber content. Fiber provides many health benefits – it can improve digestion, stabilize blood sugar levels, lower cholesterol and promote weight loss. Blending also results in a more concentrated dose of the fruit’s natural sugars.
Here is a comparison of the nutrient content in 1 cup of blended fruit juice vs 1 cup of chopped fruit:
| Nutrient | 1 Cup Fruit Juice | 1 Cup Chopped Fruit |
|---|---|---|
| Calories | 112 | 75 |
| Sugar | 25g | 15g |
| Fiber | 0.5g | 4g |
| Vitamin C | 70% DV | 100% DV |
As you can see, the blended juice is higher in natural sugar and lower in fiber. However, the vitamin C content is decreased as some is lost in the blending process. The whole fruit option provides more fullness and takes longer to digest.
Impact on Blood Sugar
The glycemic index (GI) measures how quickly a food causes spikes in blood sugar. Low GI foods are digested more slowly, causing a gradual rise in blood sugar. High GI foods lead to rapid surges in blood sugar and insulin.
Blending fruit into juice significantly increases its glycemic index. For example:
| Food | Glycemic Index |
|---|---|
| Apple juice | 41 (medium GI) |
| Whole apple | 38 (low GI) |
| Grapefruit juice | 48 (medium GI) |
| Whole grapefruit | 25 (low GI) |
This blood sugar spike is due to fruit juices and smoothies having less fiber and being more rapidly absorbed. Over time, frequent blood sugar spikes can increase the risk of type 2 diabetes and cardiovascular disease.
Impact on Fullness
Blended fruit drinks tend to be less filling than whole fruit. Solid foods require more chewing time, which gives your brain more time to process feelings of fullness. The fiber content also slows digestion, making whole fruit more satiating.
In one study, subjects were given either a blended mango smoothie or mango cubes. Despite consuming the same calories, those who drank the smoothie reported significantly less satiety:
| Group | Hunger Levels | Satiety Levels |
|---|---|---|
| Mango smoothie | Increased 21% after 90 mins | Decreased 12% after 90 mins |
| Mango cubes | Decreased 15% after 90 mins | Increased 16% after 90 mins |
The smoother, liquid texture made the smoothie easier to consume quickly. The mango cubes required more chewing time, activating fullness hormones in the process. This helped decrease hunger while increasing feelings of satiety.
Nutrient Bioavailability
Some nutrients may become more bioavailable through blending. This means more of the nutrients are released from the food matrix and available for absorption.
For example, one study found that lycopene in tomato juice was more bioavailable than lycopene from whole tomatoes. Lycopene is a carotenoid antioxidant that gives tomatoes their red color. It has been linked to lower rates of cancer and heart disease.
However, overall nutrient absorption may actually decrease without the fiber found in whole fruits. Fiber slows digestion, allowing more time for absorption. Blending pulverizes the cell structure, releasing more nutrients but providing no fiber to slow absorption.
Impact on Weight Loss
Both whole fruit and blended fruit can be part of a healthy weight loss diet. However, whole fruits may have some advantages.
Because whole fruits are more filling, you may end up consuming fewer calories overall if choosing them over blended drinks. Fibrous fruit takes longer to chew and digest, slowing the emptying of your stomach to keep you fuller for longer.
One study found that fiber supplementation was associated with weight loss:
| Group | Weight Loss |
|---|---|
| High fiber group | 8.9 lbs over 12 weeks |
| Low fiber group | 3.7 lbs over 12 weeks |
The high fiber group consumed 30 grams of fiber per day, similar to eating several servings of whole fruits and vegetables. This suggests that a high fiber diet that includes whole produce may support weight loss.
Nutrient Loss from Blending
Some nutrients can be degraded and lost through the blending process. Heat and oxygen exposure degrade vitamin C and other delicate nutrients. Enzymes in fruit start breaking down vitamins, causing losses over time.
One study tested homemade orange juice stored for 24 hours. Here were the vitamin C losses:
| Time | Vitamin C Loss |
|---|---|
| After 3 hours | 19% |
| After 6 hours | 29% |
| After 24 hours | 63% |
To maximize nutrient retention, it’s best to consume smoothies and juices immediately. However, whole fruits can be stored and eaten over several days without nutrient breakdown.
Practicality
Blending and juicing can be more convenient and portable options. You can quickly make a smoothie for breakfast or bring juice to work. Children may also accept blended fruits more readily than eating whole produce.
However, washing and chopping whole fruits takes minimal time. Pre-cut fresh fruit and storage containers make whole fruit easy to eat on-the-go. Depending on your lifestyle, eating whole fruits may not be less convenient than blending them.
Cost Difference
Pre-packaged blended juices and smoothies can be far more expensive than whole produce. For example:
| Item | Average Cost |
|---|---|
| 1 banana | $0.60 |
| 1 cup blueberries | $1.00 |
| 1 15oz Naked fruit smoothie | $3.99 |
Making your own smoothies and juices can reduce the cost substantially. But buying whole, in-season produce and chopping it yourself is still the most budget-friendly option in most cases.
Detox and Cleanse Claims
Many juice cleanse programs claim you can detox your body by drinking only blended fruit and vegetable juices for several days or weeks. However, there is no scientific evidence that juicing or smoothies can “detox” your body.
Your liver and kidneys naturally filter out toxins. No specific fruit or vegetable juice can enhance this process. Eliminating solid foods for several days may cause fatigue, headaches and nausea. Any weight loss seen on a juice cleanse is primarily due to calorie restriction and loss of water weight.
Oral Health
The fiber content in whole fruits benefits oral health. Chewing high-fiber foods like apples or pears increases saliva production. This helps neutralize acids and rinse away food particles that cause cavities and gum disease.
One study found an association between high-fiber intake and lower rates of oral diseases:
| Quintile of Fiber Intake | Percentage Reduction in Gum Disease |
|---|---|
| Quintile 1 (lowest) | Ref |
| Quintile 2 | 25% |
| Quintile 3 | 20% |
| Quintile 4 | 41% |
| Quintile 5 (highest) | 56% |
Eating softer blended foods may not provide the same mechanical chewing effects and saliva stimulation as whole fruits and veggies.
Environmental Impact
Drinking juices and smoothies can reduce food waste since you can blend up imperfect or overripe produce. However, fiber-containing fruit pulp is discarded which still creates waste.
Glass bottles used for many juices have a larger environmental footprint compared to recycling whole fruit waste. Growing demand for exotic superfood ingredients also increases the carbon miles required to produce bottled blends.
Overall, minimizing packaging by eating whole produce and using scraps for homemade juices and smoothies is the most eco-friendly option.
Conclusion
Both whole fruits and blended fruit drinks can be part of a healthy lifestyle. Eating whole fruits provides more fiber, which offers benefits for digestion, oral health, weight loss and blood sugar control. However, blending allows you to consume more produce easily and absorb some nutrients better.
For maximal health benefits, vary your intake. Eat whole fruits at meals and snack times for sustaining energy and fullness. Occasionally enjoy freshly blended smoothies and juices to provide a concentrated dose of nutrients.
Prepare your own juices and smoothies to maximize nutrient retention and avoid added sugars found in store-bought versions. Pair blended drinks with whole foods like nuts or oats to help control blood sugar spikes. This balanced approach allows you to get the benefits of both whole and blended fruits in your diet.
