I am trying to build muscle right now so for breakfast I eat eggs 1 cup of oatmeal and a banana and take some vitamins. However, in general, raw vegetables are healthier than juiced ones for most people. But the blending process will break down fiber into a puree like consistency. What does this mean to you? To juice, you need to spend a lot of time preparing your fruits and … I’m advised that blended vegetables are more easily absorbed than eating the whole raw vegetable in its natural form. I have seen a lot of claims that blending releases the nutrients in vegetables and fruits. Required fields are marked *. In regards to raw food nutrient absorption – Have there been any studies performed on blended raw vegetables versus raw vegetables (in their natural form) nutrient absorption. Whole foods are as nature made them, without added fat, sugar, or sodium. Read about, In short, altering the structure of whole foods, fruits and vegetables into a blended drink destroys the. This led researchers to believe the problem can mostly be attributed to the way the fibre has been broken down by the blending process. Thus, we wouldn’t say that blending your fruits and vegetables destroys fiber. There is a massive health difference between blending vegetables vs eating them whole. Consuming blended fruit, vegetables or other foods can lead to increased snacking. Changing the structure of something affects how good it is for your body because of the different way your body processes liquids. Blending doesn't spike your blood sugar as much as juicing. Fruit juices are particularly high in sugar. Blending is filling – if you blend your fruits and vegetables at the right thickness, your smoothie will be filling. The good news: A smoothie made with whole fruit, some milk or a milk alternative (e.g. I and a panel of specialists have made it our mission to make our followers feel better and look better! Folate and Thiamine also tend to be sensitive to heat especially high temperatures. Blending whole foods has the advantage of retaining the fibre when compared to juicing. This is a question that a lot of people ask when they’re just getting started with smoothies. In short, altering the structure of whole foods, fruits and vegetables into a blended drink destroys the fibre structure of these foods and trips up your blood sugar. Some studies show that chewing can lead to you feeling more full. Your body doesn’t exert much energy to break down something which is already blended; it’s almost as if its pre-digested. By the way, you're about to reinvent your idea of fiber intake when you see the video later in this post. There’s been a lot of debate online (and on TV) regarding the benefits and potential tradeoffs of smoothing compared to eating fruit whole. But before we dive right to the blending vs eating debate, let’s look at some of the perceived benefits of making smoothies. Juicing extracts the juice from fresh fruits or vegetables. Some vitamins such as C and many B vitamins are water soluble. However, the molecules in fiber are bound together by bonds that our bodies cannot digest. Because the answer is not black and white. To prevent nutrient loss when preparing your fruits and vegetables for the blender, avoid washing peeled or cut pieces of fruit. Either way, siding with one of the two methods could be better than your current dietary habits. Juicing is no healthier than eating whole fruits and vegetables. If you’re looking for a little more insight on blending vs eating raw, this article provides some clear, useful pointers. For the most part yes, the smoothie will contain the same nutritional value. Fiber is constituted of carbohydrate molecules (just like starch and sugars). Two other factors that play into whether you should blend or eat your fruits are heating and soaking. Blending vegetables vs eating whole is going to affect your blood sugar, digestion and how full you feel. However, the answer is quite simple! Research shows that a phytonutrient in blueberries, raspberries and other berries helps to control sugar levels in the blood by slowing sugar absorption. Yes, even if you are blending the entire thing. Please consult a healthcare practitioner before making changes to your diet or taking supplements that may interfere with medications. When you consume blended food or vegetables, your body doesn’t need to break it down as much and you will miss out on some of the nourishment as a result. Any statements made on this website have not been evaluated by the FDA and any information or products discussed are not intended to diagnose, cure, treat or prevent any disease or illness. It’s recommended that to preserve the nutritional value of your smooth, you limit the storage time. Blending produces less waste. https://www.youtube.com/watch?v=_QpH2aCQt5M. Essentially, blending is part of doing the work that your gut should be doing. process which extracts water and nutrients from produce and discards the indigestible fiber The whole food advantage Nutritional research consistently shows that a balanced diet of fruits, vegetables, grains and legumes brings health benefits. This means that our bodies cannot absorb the carbohydrates that make fibers, and that’s precisely why fiber is referred to as ‘indigestible’. Your email address will not be published. A blender blade cannot break the forces holding electrons in place. Blended smoothies still have more nutritional value than fruit juices. Also avoid over-blending (fruits should only be blended for a short period of time) to avoid heating in the blender. Whole foods contain vitamins, minerals, water, … It confuses the hormones that tell you when you’re hungry or not. Is it still the same as adding it to a protien shake and blending it up as it is eating it whole… Save my name, email, and website in this browser for the next time I comment. ya, itll definetly give u the same results, and if your one of those people that are trying to lose weight too, then dieticians say that the different textures make ur body work harder to break it down, so if u ever go into one of those lose weights moments, you can split it in 1/2 and then have one mix super smooth and the other a bit chunkier then mix them together. If you’re planning to eat your fruits and vegetable whole, don’t overcook since some nutrients are sensitive to heat. This disruption impacts the satiety value of that food. It’s helpful to wait up to 20 minutes after eating to check if you really are hungry or if the satiety signal just hasn’t reached your brain yet. Blending whole foods vs eating them is not better before you. An article Lee dug up for me in The Journal of Food Science notes that grinding up wheat bran reduces its ability to hold water, which presumably decreases its effectiveness in promoting regularity. When your blood sugar drops too low, your body goes into panic mode and begins to store fat. A 2014 analysis by Yale University researchers found that the claims of health benefits for many popular diets such as low glycaemic, Paleo and vegan were exaggerated. I always feel more alert and awake when I eat mainly blended foods … Fibre is incredibly important in every diet, encouraging your body to work hard to digest your food and process all of the nutrients you’re giving it. Studies have not been conclusive whether all of these rules will apply to every food. Opt for unpeeled for the highest fiber content. If you crave a sweet, cool and healthy treat, grab a smoothie. Peeled and unpeeled vegetables can be pureed in a blender or food processor. Unlike juicing that separates the pulp and juice, blending retains everything – it’s like eating a whole fruit or vegetable. Many health plans and diets include green smoothies with superfoods and lots of fruit. Chop the vegetables to 1-inch pieces and place them in your food processor or blender. What is different, however, is you have used the blender to breakdown the fibre in the vegetables. This is an evolutionary defense of your body to store fat when it doesn’t know when it’s getting its next meal. She explains the fiber in whole fruit "acts as a net" to slow down the body's process in converting sugar from food into blood sugar. Altering the structure of vegetables and fruits versus eating them whole affects how your body processes them. Blending raw foods, blended raw foods, raw food, the raw food diet and raw food recipes. Unless you’re planning to blend the soaking liquid with your fruits, there’s no reason why you should soak the cut pieces. This saves your stomach a lot of time and energy it’d take to digest whole fruits and vegetables. ProDietGuide.com is a participant in the Amazon Services L.L.C. These vitamins do leach out of the fruits when exposed to water, which obviously would reduce the sum nutritional value of your smoothie. Food from your blender, juicer or food processor is NOT machine food. Compared to eating bacon, eggs, and other quick bites before leaving your home for an errand, you’re better off making a thick smoothie and eating it with a spoon. Blending, however, does chop fiber into smaller pieces. Juicing and blending are both healthy and wonderful. It helps make fruit and vegetables easier to digest. An important factor to consider when comparing smoothies versus whole fruits is how satisfied either will make you feel. Blending – Benefits and No Disadvantages If Done Correctly. Your email address will not be published. Steady and even absorption of nutrients. For example, juicing is often used as a method of reintroducing food after a period of fasting. Juice can go through you like water (and often does), but blending could hold over your hunger, and reduce the desire to pick at snack food throughout the day. Some studies have shown that juicing and blending (to some extent) releases nutrients in vegetables and fruits so that they are better absorbed in the body. 4. When your blood sugar falls, it’s normal to feel like you have to eat something to counteract it. Blending fruit or other foods to consume them in a smoothie limits your body’s chance to digest their fibre. Breaking down the fibers during blending slows down release of sugars, and gives the body more time to absorb minerals, vitamins, and other healthy nutrients. Unless you’re diabetic, this isn’t a problem in itself. When you blend raw food, only the fiber gets broken down. While your sugar levels are safe, berries and bananas will still provide more fibre if you eat them whole. Your body doesn’t exert much energy to break down something which is already blended; it’s almost as if its pre-digested. I suppose a lot has to do with how much blending (chewing) you do before swallowing the mouthful? Comment document.getElementById("comment").setAttribute( "id", "a882f05453c368f595d1f997681223bb" );document.getElementById("b6e6f197eb").setAttribute( "id", "comment" ); Save my name, email, and website in this browser for the next time I comment. As you can see in the graphic below, when you blend something you are eating the whole food. Juicing vs Blending- What’s the difference? This is because the smoothie retains more of the fibre structure of the original vegetable or fruit and gives your body a chance to digest it. What is Blending? However, to combat the spike your body will overreact with insulin. Blending cuts up the fiber into a mush. 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