Bee Healthy: Blending keeps more nutrients than juicing

August 6, 2013 




I've heard about juicing a lot lately. Are there any real benefits to juicing or is it another overhyped passing fad?

There are no doubts about the benefits of eating your fruits and vegetables. But drinking your fruit and vegetables may not be a good thing.

Juicing is a process where you extract water and some nutrients that dissolve in water from fruits and or vegetables. Juicing separates the water from the pulp and fiber of the fruits and vegetables.

Juicing is excluding fiber when most Americans do not eat enough fiber to begin with and juicing can be high in sugar.

For example, even if you are juicing fresh oranges at home, you are mainly squeezing the water and sugar out of those oranges. Unfortunately sugar is sugar; fruits contain simple sugar, the same sugar you find in white sugar.

Unlike juicing, blending is when you mix and homogenize all the ingredients of your fruits and vegetables. Blending is best because you get the pulp and fiber.

Blending is actually quite delicious and an easy way to get more fiber into your diet — even to those who are not vegetable lovers.

Mix in vegetables such as kale or spinach with fruits such as berries, pineapple, banana or pear to minimize the taste of the greens.

You will need to add liquid to help your blender to mix all the ingredients. I recommend using water or milk instead of adding juice to reduce the amount of sugar.

Damayanti is a registered dietitian at the Sutter Gould Medical Foundation in Modesto and San Joaquin County.

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