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Blends & Smoothies

Juices vs. Smoothies – A healthy hindrance or healthy habit?

Are you a lover of fresh smoothies and juices ? (I sure am!).

Juices and smoothies are a fantastic and convenient way to help get your daily dose of micronutrients in thanks to all that delicious fruit and veg. However they can also help you go over your daily recommended intake of energy and sugar depending on the ingredients, both of which are not very helpful in  assisting you to reach your health or weight loss goals.

JUICE

When making or selecting a juice you want to go for one that has equal or more parts vegetables than it does fruit. The higher dose of veggies helps to reduce the amount of sugar you’d get if you were selecting one containing only fruit. It also helps to add some extra fiber.

When you are whipping up your next juice at home or out for breaky, try to go for more veggies (2-3) than fruit (1-2). My favourite fruit choices in juice would have to be berries or lemon. Both are lower in sugar than many other fruits and the lemon adds a refreshing hit.

Some great additions are:

  • Veggies:
  • Spinach
  • Avocado
  • Silverbeet
  • Kale
  • Celery
  • Cucumber
  • Beetroot
  • Carrot
  • Tomato

Fruit:

  • Lemon
  • Lime
  • Strawberries
  • Raspberries
  • Blueberries
    • (The above are all great lower sugar options):
  • Pear
  • Mango
  • Watermelon
  • Banana
  • Apple
  • Orange

Other ingredients to try to add some extra flavor:

  • Ginger
  • Mint
  • Nutmeg
  • Cinnamon
  • Vanilla bean

SMOOTHIES

Sometimes nothing beats a post workout smoothie. You’ve worked hard and they can be such a refreshing, thirst cleansing and nourishing way to refuel your body. They are perfect for those that are on the go.

Just as with juices, they can also pack a big energy hit which is not always ideal. I try to make sure my smoothies contain a good protein source such as Maxine’s Burn Protein powder/or Greek yoghurt. This assists with muscle recovery as well as satiety. Again I use the veggie rule & try to make sure I have more or equal parts veggies to fruit. You’d be surprised at how adding some avocado makes for a super creamy smoothie combo, and how little taste (but nutrient hit) zucchini or cucumber provide.

Protein source

  • Maxine’s Burn Protein shake (vanilla is my fave)
  • Greek yoghurt
  • Your choice of liquid I.e: Water / almond milk / coconut milk / coconut water / milk

Veggies

  • Spinach
  • Kale
  • Avocado
  • Carrot
  • Cucumber
  • Zucchini

Fruit

  • Banana
  • Blueberries
  • Strawberries
  • Raspberries
  • Mango

Other additions

  • Chia seeds
  • Flaxseed
  • Psyllium husk
  • Cinnamon
  • Nutmeg
  • Nut butter
  • Vanilla bean
  • Coconut yoghurt

A smoothie with protein, banana, dates will contain a lot more sugar than one with protein, avocado, spinach and blueberries. Whilst the nature of the first mentioned smoothie is great particularly as a post workout meal, thanks to its high GI nature, it will also have a more profound effect on blood glucose levels and daily sugar intake.

Juices and smoothies can be perceived as being super healthy because they’ve got the fruit/veg in them. The thought of adding veggies to your smoothie may not appeal to you but you may be pleasantly surprised.  Cucumber, zucchini, celery etc all contain a lot of water and won’t ruin the flavor of your favorite smoothie.

There are so many ways to mix a juice or smoothie, you ultimately need to be making or selecting one to suit your specific goals.

Keep this in mind next time you’ve got your juicer going, hitting up your favorite juice bar or adding one to your breakfast order. If youre making at home and don’t know what to do with any left over pulp, try adding it to a muffin mixture = no wastage and a high fiber muffin!

Be mindful when making your next juice/smoothie & don’t be scared of the veggies!

Author

Brooke Turner

Brooke Turner
Read more posts by Brooke Turner

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