I’m sure you’ve heard that drinking fresh, cold pressed juice is a popular way to detox and cleanse the body. It seems however that there is a right and a wrong way to consume these popular drinks, Juice vs Blend, particularly for those of us watching our blood sugar levels.
These day we have the option of using a juicer or a high speed blender like the Nutri-Bullet.
Juicing
has gained fame for its ability to instantly energize, alkalize, detox, and rejuvenate both inside and out, but with the fibre being left behind in the machine, you can end up with a high sugar content in your juice that is immediately able to enter your bloodstream causing a spike in blood sugar levels. Juice from a juicer needs no digestion so the vitamins, minerals, enzymes and sugar are immediately available for use in the body.
Blending
your fruit and vegetables in a high powered blender, are pulverised, so have the benefit of retaining the fibre in the foods you blend and because you have to digest the fibre, the natural sugar is absorbed slower, with less spiking of blood sugar levels. You may need to add a little water to the mix and you can add other healthy ingredients like chia or flax seed to make a wholesome drink.
Fibre – why it’s important
The difference between soluble and insoluble fibre:
Soluble fibre is the soft fibre that helps control blood glucose (sugar) and reduces cholesterol. It also helps in managing diarrhea. Soluble fibre is present in oat bran, oatmeal, legumes (dried beans and lentils) and fruits such as apples and strawberries.
Insoluble fibre is the bulky fibre that helps to prevent constipation. It also helps to prevent some types of cancers. It is present in wheat bran, whole grain breads and cereals, fruits and vegetables. Many foods contain both soluble and insoluble fibre.
Green and most vegetable juices fill you with beneficial nutrients and antioxidants. But go cautiously, most fruit juices are very high in sugar, that will send your blood sugar and insulin levels soaring, and increasing fat storage. Fruit offers plenty of antioxidants and beneficial enzymes, but are best eaten whole with their fibre, so blending is probably best. The exception is using the occasional green apple or kiwi to sweeten some of the more bitter green drinks. Green apples are relatively low in sugar.
Vegetable juice should be used as an accompaniment to a meal or in between meals (great afternoon energy boost!), but don’t forget we still need the fibre from whole vegetables.
It’s advised to stay away from juicing raw cabbage, collards, bok choy, kale and broccoli, because they may cause gas and bloating in some of us. These vegetables have wonderful health benefits when cooked or lightly steamed.
One of our favourite blended recipes is our Detox Beetroot Juice. Packed with fiber, this juice is a meal on its own. This drink is a great liver detoxifier so sip up after a long night out, or when your liver and skin need a little extra attention.
Mary Vance, a holistic nutritionist recommends the best veggies to juice or blend include the following:
Cucumbers, great cleanser and good for skin health.
Celery, anti-inflammatory and alkalizing; also said to lower blood pressure.
Beets, a super liver cleanser and great vegetarian source of iron.
Carrots, rich in beta-carotene, beneficial for eyesight, and also a great liver/gall bladder cleanser. Use caution with carrot juice, as it’s also high in sugar.
Spinach (occasionally), high in iron, very alkalizing, and great for skin health.
Wheatgrass, overall great detoxifier and also alkalizing.
Fennel, excellent for digestion, reduces bloating. Great licorice-like flavor.
Herbs are great, too; use parsley, cilantro (helps to chelate heavy metals), and ginger (good for digestion and cleansing). Throw in some raw garlic if you’re brave as it’s great for immune health.
When selecting juice make your own, or buy it unpasteurized. The heat from the pasteurization process kills the beneficial enzymes raw juice provides.
Mary Vance shares a few of her favourite juice recipes below. Get creative and happy juicing! You could try blending also and see the difference.
The Detoxer
- 1 beet
- 2 carrots
- 1 green apple
- 1 thumb-size piece of ginger
- Optional: 1 bunch parsley and/or 1 tbsp spriulina/chlorella blend
The Alkalizer
- 2 stalks celery
- 1 cucumber
- 1 green apple
- 1 carrot
- Handful spinach
- Optional: ½ bunch parsley or cilantro
The Kitchen Sink
- 2 stalks celery
- 1 red pepper
- ½ bunch parsley or cilantro
- 1 carrot
- ½ cucumber
- ½ fennel bulb
- Handful spinach
- squeeze lime (into finished juice)
- Optional: garlic cloves to taste
Reference: mindbodygreen.com