Is juicing with a blender good?
Juicing has become an increasingly popular way to get more nutrients into your diet. Using a blender to make juices allows you to reap the benefits of fresh, raw produce in a convenient, drinkable form. But is juicing with a blender as effective as using a dedicated juicer? Read on as we explore the pros and cons of blending versus juicing.
How Juicing Works
Juicing extracts the juice from fruits and vegetables, leaving behind the fiber. This allows you to consume a concentrated dose of vitamins, minerals, and antioxidants. Juicers separate the fiber from the juice using either centrifugal force or a masticating/cold press method.
Centrifugal juicers grind produce at high speeds to extract the juice. These juicers are fast and tend to be more affordable, but can expose the juice to heat and oxygen which can degrade nutrients.
Masticating and cold press juicers crush and press produce to “squeeze” out the juice. They operate at slower speeds, minimizing oxidation and preserving more nutrients. However, they tend to be more expensive.
How Blending Compares
Blenders macerate and pulverize entire fruits and vegetables, including the fiber. This makes smoothies rather than separated juice. Blenders are more versatile kitchen tools since they can also blend nut butters, soups, batters, etc. But how does blending for juice compare to juicing?
Juice Yield
Blenders retain the fiber so they produce a thicker, pulpier drink than dedicated juicers. You’ll get a lower yield of liquid.
Nutrition
With juicing, the lack of fiber means your body can absorb a concentrated dose of nutrients quickly. Blending provides fiber, which slows absorption and balances blood sugar.
Oxidation
The high speeds of most blenders introduce oxygen. This can degrade nutrients over time. Masticating juicers minimize oxidation.
Convenience
Blenders are typically more affordable and versatile than buying a dedicated juicer. Clean up is fairly quick with a blender. Juicers involve more prep and cleanup.
Taste
Blending retains pulp and fiber which can result in a thicker, sweeter tasting drink compared to juiced produce.
Nutrition Content in Blender Juices vs. Juicer Juices
To compare the nutrition you get from blending versus juicing, here is the nutritional breakdown for 8 oz juices made with carrots, apples, ginger, and kale:
| Nutrient | Blender Juice (8 oz) | Masticating Juicer (8 oz) |
|---|---|---|
| Calories | 120 | 96 |
| Total Carbohydrates | 28 g | 21 g |
| Dietary Fiber | 4 g | 0 g |
| Sugars | 16 g | 14 g |
| Protein | 3 g | 2 g |
| Vitamin A | 666 mcg RAE (83% DV) | 490 mcg RAE (61% DV) |
| Vitamin C | 60 mg (67% DV) | 50 mg (56% DV) |
| Calcium | 181 mg (14% DV) | 27 mg (2% DV) |
| Iron | 2 mg (13% DV) | 0.5 mg (3% DV) |
| Potassium | 661 mg (14% DV) | 300 mg (6% DV) |
Key Takeaways:
– Blender juices contain more calories and carbs due to fiber and pulp.
– Juicer juices have slightly less sugar than blender juices.
– Blender juices provide significantly more fiber.
– Vitamins like A and C are higher in blender juices.
– Blender juices have more minerals like calcium, iron, and potassium.
So while juicer juices provide more concentrated nutrients thanks to no fiber, blender juices retain many of the nutritional benefits of whole produce. The fiber content helps slow absorption of the natural sugars.
Pros and Cons of Juicing with a Blender
Below is a summary of the main advantages and disadvantages of using a blender rather than a dedicated juicer:
Pros:
- More affordable option than buying a juicer
- Retains beneficial fiber from produce
- Slower nutrient absorption thanks to fiber
- Minimizes produce waste
- Thicker, pulpier texture with appealing sweetness
- More versatile kitchen tool
- Easier clean up than most juicers
Cons:
- Lower juice yield compared to juicers
- Potential nutrient degradation from oxidation
- Slightly fewer vitamins and minerals than masticating juicer
- May require straining pulp if desired
Tips for Juicing with a Blender
Here are some tips to maximize nutrients and flavor when making juices in your blender:
– Use organic produce whenever possible to minimize pesticides.
– Blend fruits and vegetables that complement each other. Examples: apples and carrots; kale, pear, and lemon; beet, carrot, orange.
– Slice produce into small pieces before adding to the blender. This helps maximize yield.
– Avoid fruits with pits and large seeds which can damage blender blades.
– Add fresh ginger or mint to boost flavor.
– Blend in batches if needed to allow room for ingredients to move.
– Pulse at the start to break up larger pieces before blending continuously.
– Once blended, consume juice right away to minimize nutrient oxidation.
– Store leftover juice in an airtight container and refrigerate up to 24 hours.
– Consider straining to remove excess foam or pulp if desired.
The Bottom Line
While juicers separate fiber for a clearer nutrient extract, blending produces a smoother, thicker juice with the benefit of all the produce fiber. This makes blending a great option for an affordable, nutritious homemade juice.
Blending retains vitamins, minerals, antioxidants, and natural sugars from fruits and veggies while adding fiber. This balances the sugar absorption for sustained energy. The pulp adds body, texture, and sweetness for a filling drink.
Aim for a mix of produce like greens, carrots, apples, citrus, ginger, or beets to create a nutrient-packed blended juice without the need for a fancy juicer. Drink blended juices fresh and supplement your diet with other fiber sources like whole fruits, veggies, nuts, seeds, and whole grains.
