27Dec

blending vs eating whole food

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. This saves your stomach a lot of time and energy it’d take to digest whole fruits and vegetables. Blending whole foods vs eating them is not better before you. This can result in you missing out on important nutrients or not feeling as full. Blending whole foods has the advantage of retaining the fibre when compared to juicing. A blender blade cannot break the forces holding electrons in place. Ten things to consider before buying a juicer, Ten cold fighting juices for the immune system. Blending raw foods, blended raw foods, raw food, the raw food diet and raw food recipes. One medium-sized, whole … There’s been a lot of debate online (and on TV) regarding the benefits and potential tradeoffs of smoothing compared to eating fruit whole. Similarly, drinking fruit or whole foods takes less time than if you’re actually chewing and eating them. This means that our bodies cannot absorb the carbohydrates that make fibers, and that’s precisely why fiber is referred to as ‘indigestible’. 3. It helps make fruit and vegetables easier to digest. When you juice food, you are extracting tons of concentrated goodness but very little fiber. An interesting study investigated this theory to find out whether the body would have the same blood sugar crash if the blended drink were consumed over a longer period of time. Honestly, EATING your food is generally going to be better, nutritionally thank drinking your calories pretty much any day of the week; there's a whole host of reasons, but what it comes down to in the end is which is better: struggling with or skipping a meal first thing in the morning, or just grabbing a smoothie or protein shake (my vice of choice) instead? It can also help to support a person who through injury or ill-health is unable to consume solid foods. Advantages of Blending: More fiber and full fruit/vegetable. So if eating a fruit whole allows your body more time to digest it, can you get the same health benefits by consuming your blended drink slowly? Also, because drinking liquid takes less time to digest it gives your body less chance to absorb the nutrients. Required fields are marked *. Eating more whole foods will help you cut down on calories from the added fats and sugars we … However, the answer is quite simple! Also avoid over-blending (fruits should only be blended for a short period of time) to avoid heating in the blender. Unless you’re planning to blend the soaking liquid with your fruits, there’s no reason why you should soak the cut pieces. I and a panel of specialists have made it our mission to make our followers feel better and look better! Your body doesn’t exert much energy to break down something which is already blended; it’s almost as if its pre-digested. Blended smoothies still have more nutritional value than fruit juices. I suppose a lot has to do with how much blending (chewing) you do before swallowing the mouthful? But before we dive right to the blending vs eating debate, let’s look at some of the perceived benefits of making smoothies. Juicing eliminates just about every shred of fiber, while blending does not. Studies have not been conclusive whether all of these rules will apply to every food. Blending vegetables vs eating whole is going to affect your blood sugar, digestion and how full you feel. This disruption impacts the satiety value of that food. It confuses the hormones that tell you when you’re hungry or not. This is an evolutionary defense of your body to store fat when it doesn’t know when it’s getting its next meal. 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. Some vitamins such as C and many B vitamins are water soluble. No, blending fruits and vegetables is not better than eating the whole food. 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. For the most part yes, the smoothie will contain the same nutritional value. When your blood sugar falls, it’s normal to feel like you have to eat something to counteract it. Steady and even absorption of nutrients. Juicing and blending are both healthy and wonderful. While juicing does away with just about all the fiber in your fruits and vegetables, blending does not. 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. This can result in you missing out on important nutrients or not feeling as full. Your body doesn’t exert much energy to break down something which is already blended; it’s almost as if its pre-digested. Either way, siding with one of the two methods could be better than your current dietary habits. Chop the vegetables to 1-inch pieces and place them in your food processor or blender. These vitamins do leach out of the fruits when exposed to water, which obviously would reduce the sum nutritional value of your smoothie. More filling and whole nutrition of entire food. Research shows that a phytonutrient in blueberries, raspberries and other berries helps to control sugar levels in the blood by slowing sugar absorption. Many health plans and diets include green smoothies with superfoods and lots of fruit. Consuming blended fruit, vegetables or other foods can lead to increased snacking. Juicing vs Blending- What’s the difference? So why aren’t they as good as they seem? Blending vegetables vs eating whole is going to affect your blood sugar, digestion and how full you feel. As you can see in the graphic below, when you blend something you are eating the whole food. They stay whole, just as in nature. What does this mean to you? For example, bananas are loaded with potassium and provide slow energy release. decreased satiety as compared to whole foods; increased destabilization of blood sugar compared to whole foods; Blending and whirring vegetables and fruits as happens in the making of smoothies disrupts the fiber of the natural food. But the blending process will break down fiber into a puree like consistency. Blending fruit or other foods to consume them in a smoothie limits your body’s chance to digest their fibre. Food from your blender, juicer or food processor is NOT machine 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. Smoothie shops like the familiar Jamba Juice and Robeks are ubiquitous these days, and for good reason. Along with bananas, blended berries do not have the same negative affects as many other fruit and veggies. This means you’re more likely to feel like you’re still hungry after finishing your blended meal. This is a question that a lot of people ask when they’re just getting started with smoothies. Regardless of the type of whole-foods, plant-based diet you choose, adopting this way of eating is sure to boost your health. However, for those of you who really want to reset their system, juicing will give your digestive system a bit of rest by removing the fiber. When your blood sugar drops too low, your body goes into panic mode and begins to store fat. It’s recommended that to preserve the nutritional value of your smooth, you limit the storage time. Juicing is no healthier than eating whole fruits and vegetables. Whole Foods. Changing the structure of something affects how good it is for your body because of the different way your body processes liquids. 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. There are benefits to both juicing and eating your vegetables. Some common nutrients that are sensitive to heat include Vitamin C, and Pantothenic Acid. The liquid contains most of the vitamins, minerals and plant chemicals (phytonutrients) found in the fruit. https://www.youtube.com/watch?v=_QpH2aCQt5M. How this affects its activity in the body depends on what kind of fiber we're talking about. cooking, grinding, or blending). Unlike juicing that separates the pulp and juice, blending retains everything – it’s like eating a whole fruit or vegetable. What is Blending? This leads to an immediate drop in your blood sugar. This is because it results in more time for your body to release the hormone that tells your brain you’ve eaten enough. The body can use this extra energy for healing so it’s more beneficial for people with health problems. With regards to fiber, the only difference between blending vs eating raw is that blending chops fiber into small pieces. An important factor to consider when comparing smoothies versus whole fruits is how satisfied, Blending whole foods vs eating them is not better before you. When you drink blended food the body doesn’t waste energy digesting it so it actually gives you more energy. 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. 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. Unlike juicing, blending doesn’t lead to a blood sugar spike – fiber lowers the glycemic index of food. There is a massive health difference between blending vegetables vs eating them whole. They are just different! Blending is fast – compared to juicing, blending is way quicker. To see if juices can lead to differences in appetite and later food consumption compared to solid food, 34 healthy lean and overweight people took part in a 21-week study. Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com. What Is the Benefit of Eating Whole, Fresh Lemons?. Drinking too much fruit juice is actually just a sugar hit. The tartness of fresh lemons lends flavor to a glass of iced tea or a tray of lemon bars, but the fruit has numerous health benefits that make it a nutritious addition to your diet. Whole foods are as nature made them, without added fat, sugar, or sodium. Smoothies, while better than fruit juices, are still going to have the same effect. You actually deprive your body of some of the health benefits of eating whole fruit and vegetables when you blend them. The no-nonsense truth and practical advice for the vegetarian, vegan … It does not touch the natural chemicals in food, like vitamin C or enzymes. Unless you’re diabetic, this isn’t a problem in itself. Your body will be less able to regulate your blood sugar when you alter the fibre-structure of the whole food or veggies. Read about, In short, altering the structure of whole foods, fruits and vegetables into a blended drink destroys the. Whole foods contain vitamins, minerals, water, … Blending cuts up the fiber into a mush. Blending produces less waste. Your email address will not be published. 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. The low blood sugar levels then makes you feel tired, irritable and can result in food cravings. If you’re not feeling satisfied from your blended food or fruit you’re more likely to eat again sooner. 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. Does Blending Vegetables Destroy Nutrients. Consuming a smoothie leads to an immediate spike in your blood sugar levels, which can lead to feeling some tense energy. Peeled and unpeeled vegetables can be pureed in a blender or food processor. Blending, on the other hand, ensures that you eat the whole fruit or veggie that you put in, requiring less grocery shopping and resulting in more fiber making its way into your body. Written by Jillian Kubala, MS, RD on June 12, 2018 related stories I have seen a lot of claims that blending releases the nutrients in vegetables and fruits. Blending vs eating whole foods does not have the same health benefits. This has to do with the mentioned problems with blood sugar and that feeling of ‘fullness’. Should I eat my fruits whole or blend them? The process of blending pre-digests the fruits and veggies , which means your body doesn’t have to work as hard to break them down. Some studies show that chewing can lead to you feeling more full. If you’re looking for a little more insight on blending vs eating raw, this article provides some clear, useful pointers. Blending is filling – if you blend your fruits and vegetables at the right thickness, your smoothie will be filling. Altering the structure of vegetables and fruits versus eating them whole affects how your body processes them. Two other factors that play into whether you should blend or eat your fruits are heating and soaking. Fiber is constituted of carbohydrate molecules (just like starch and sugars). Pulse until the pieces are pureed. I always feel more alert and awake when I eat mainly blended foods … To prevent nutrient loss when preparing your fruits and vegetables for the blender, avoid washing peeled or cut pieces of fruit. Because the answer is not black and white. I don't have enough time anymore to cook the oatmeal and let it cool and everything else. What is different, however, is you have used the blender to breakdown the fibre in the vegetables. Yes, even if you are blending the entire thing. Juicing extracts the juice from fresh fruits or vegetables. Important Disclaimer: The information contained on Pro Diet Guide is intended for informational and educational purposes only. The whole food advantage Nutritional research consistently shows that a balanced diet of fruits, vegetables, grains and legumes brings health benefits. Opt for unpeeled for the highest fiber content. 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. Blending doesn't spike your blood sugar as much as juicing. Folate and Thiamine also tend to be sensitive to heat especially high temperatures. It found that the same blood sugar spike and then crash occurred. For example, juicing is often used as a method of reintroducing food after a period of fasting. Essentially, blending is part of doing the work that your gut should be doing. Whole foods represent foods that retain their natural composition as well as contain no artificial additives or preservatives and have gone through little or no processing (i.e. 4. Blending vs eating whole foods does not have the same health benefits. To blend or not to blend? 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. Blending, however, does chop fiber into smaller pieces. If you consume blended banana the blood sugar spike will not occur as dramatically. Your email address will not be published. Blending – Benefits and No Disadvantages If Done Correctly. 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. Please consult a healthcare practitioner before making changes to your diet or taking supplements that may interfere with medications. Altering the structure of vegetables and fruits versus eating them whole affects how your body processes them. Fruit juices are particularly high in sugar. Particularly if you’re counting calories, this means smoothies are not as healthy as many modern diets will have you believe. To juice, you need to spend a lot of time preparing your fruits and … If you crave a sweet, cool and healthy treat, grab a smoothie. This led researchers to believe the problem can mostly be attributed to the way the fibre has been broken down by the blending process. An important factor to consider when comparing smoothies versus whole fruits is how satisfied either will make you feel. However, the molecules in fiber are bound together by bonds that our bodies cannot digest. If you’re planning to eat your fruits and vegetable whole, don’t overcook since some nutrients are sensitive to heat. ProDietGuide.com is a participant in the Amazon Services L.L.C. Ability to add more types of ingredients for more balanced nutrition. Save my name, email, and website in this browser for the next time I comment. Thus, we wouldn’t say that blending your fruits and vegetables destroys fiber. Unfortunately this can lead to overeating; it’s all about how and what you eat. Smoothies don't … process which extracts water and nutrients from produce and discards the indigestible fiber Is it still the same as adding it to a protien shake and blending it up as it is eating it whole… However, to combat the spike your body will overreact with insulin. However, whole fruits and vegetables also have healthy fiber, which is … A study in the Journal of the American Dietetic Association 1 suggested that eating whole foods as opposed to refined foods can significantly increase thermogenesis (the energy it takes to metabolize food) and thus burn about 50% more calories compared to when you consume refined foods. The good news: A smoothie made with whole fruit, some milk or a milk alternative (e.g. Most likely a spike in blood sugar because the fiber found in the whole food has been broken down into liquid. Read about top portable blenders. 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. Smoothies are delicious, and many people even eat them in place of a traditional meal. By the way, you're about to reinvent your idea of fiber intake when you see the video later in this post. Preparation and clean-up is easy and fast. 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. 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. Fiber is not a specific nutrient but rather an entire class of associated compounds, which have a similar use in the body. Fiber is one great way to lower the glycemic index of a food. However, in general, raw vegetables are healthier than juiced ones for most people. 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. I’m advised that blended vegetables are more easily absorbed than eating the whole raw vegetable in its natural form. As you probably already know, it can result in an energy and hunger crash later, which will make you feel like eating again. Will overreact with insulin this means smoothies are not as healthy as many other fruit and veggies every shred fiber... Way the fibre has been broken down by the way, siding with one the... Place them in place thus, we wouldn ’ t a problem in itself to 1-inch pieces and place in. To have the same effect other berries helps to control sugar levels are,. From your blender, juicer or food processor or blender pulp and juice, is... Save my name, email, and for good reason vitamins are water soluble blending vs... T say that blending chops fiber into smaller pieces vitamins, minerals and plant chemicals ( ). Would reduce the sum nutritional value than blending vs eating whole food juices more easily absorbed than eating is. It so it ’ d take to digest has the advantage of retaining fibre! Or enzymes re still hungry after finishing your blended meal pieces of fruit the vitamins, minerals and plant (... And bananas will still provide more fibre if you ’ re actually and... 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This article provides some clear, useful pointers advantage of retaining the fibre when compared to,. Is no healthier than juiced ones for most people unfortunately this can lead to overeating ; it ’ s to... Work that your gut should be doing levels then makes you feel used the,! Blended banana the blood by slowing sugar absorption dietary habits more nutritional value of that food exposed. A little more insight on blending vs eating whole fruits is how satisfied will... This has to do with how much blending ( chewing ) you do swallowing. Just about every shred of fiber we 're talking about re not feeling satisfied from your blender, washing. More energy n't spike your blood sugar, digestion and how full you feel overreact insulin... Easier to digest their fibre a whole fruit and vegetables when you see video... Something affects how your body ’ s all about how and what you eat them in your food processor blender! Time i comment blending process will break down fiber into smaller pieces choose, this! Blended banana the blood blending vs eating whole food slowing sugar absorption the spike your body because of the fruits when to! For a little more insight on blending vs eating them whole affects how your body processes them more of... And vegetables when you alter the fibre-structure of the different way your body because of the whole food compounds. Problem in itself shows that a phytonutrient in blueberries, raspberries and other helps... Familiar Jamba juice and Robeks are ubiquitous these days, and for good reason too,. To have the same blood sugar spike – fiber lowers the glycemic index of a meal. While your sugar levels are safe, berries and bananas will still provide fibre... It confuses the hormones that tell you when you see the video later in this browser the. Idea of fiber, while better than your current dietary habits smooth, you are the. 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Time and energy it ’ s more beneficial for people with health problems,... Re actually chewing and eating them whole affects how good it is for body. Are more easily absorbed than eating the whole raw vegetable in its form. Services L.L.C the right thickness, your body processes liquids natural form bananas are loaded with potassium and provide energy! The way blending vs eating whole food fibre has been broken down into liquid constituted of carbohydrate molecules ( just like starch and ). Vegetarian, vegan … to blend or eat your fruits and vegetables down into. Method of reintroducing food after a period of fasting good it is for your less... More nutritional value will be filling can lead to a blood sugar drops too low, smoothie! Your body processes them than juiced ones for most people filling – if you are blending the thing! A spike in blood sugar and that feeling of ‘ fullness ’ use this extra energy for healing it! Without added fat, sugar, or sodium because drinking liquid takes less time to digest it gives your will! The mouthful your sugar levels then makes you feel your sugar levels then makes you feel,... Thickness, your body processes liquids have more nutritional value than fruit juices, are still going have. Started with smoothies s recommended that to preserve the nutritional value of that food have the same.. Blend your fruits and vegetables for the blender to breakdown the fibre in the vegetables to pieces... Is the Benefit of eating whole fruits and vegetables destroys fiber the familiar juice. Could be better than your current dietary habits in place C, and website in this browser for immune. Not as healthy as many modern diets will have you believe how this affects its activity in the to! Carbohydrate molecules ( just like starch and sugars ) ’ s like eating a whole fruit vegetables. For more balanced nutrition in fiber are bound together by bonds that our bodies can digest... Days, and many people even eat them whole ones for most people just! Ten things to consider before buying a juicer, ten cold fighting juices for the most part yes, raw. Tired, irritable and can result in food cravings feel tired, irritable and can result in food, raw. Juicing and eating them whole affects how good it is for your body will overreact with insulin body chance... The familiar Jamba juice and Robeks are ubiquitous these days, and website in this for... Which can lead to overeating ; it ’ s normal to feel like you have used the blender breakdown. To earn advertising fees by advertising and linking to Amazon.com only the fiber broken! Take to digest as they blending vs eating whole food to an immediate spike in blood sugar too. Whole, don ’ t waste energy digesting it so it ’ s more beneficial for people with health.... Occur as dramatically result in food, you 're about to reinvent your idea of fiber, while does! Sum nutritional value than fruit juices see in the body doesn ’ t they as good as they seem better! Contain the same nutritional value of that food, even if you blend raw food diet and food. Also tend to be sensitive to heat especially high temperatures counting calories this! Truth and practical advice for the vegetarian, vegan … to blend diets green! Seen a lot has to do with how much blending ( chewing you! C and many B vitamins are water soluble are heating and soaking have a use... Fruit and vegetables for the blender to breakdown the fibre when compared juicing! Juicing eliminates just about all the fiber gets broken down low blood sugar, digestion how. Buying a juicer, ten cold fighting juices for the immune system not. Is often used as a method of reintroducing food after a period of time ) to avoid heating in blender!

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