Updated: May 12
With the constant debate over whether green smoothies or green juices reign supreme, it can be challenging to decide which fits into your lifestyle better. Here are the differences and similarities between each so you can choose the best option for your nutrition and health goals.
Green Smoothie vs. Juice: + Easy 4 Ingredient Green Smoothie (and Juice) Recipes You Need to Try
Considering the number of articles that tout one option as better than the other, it's no wonder many people wonder about the difference between green smoothies and green juices. They each provide significant health benefits, as they are filled with nutrients. Though, there are differences when considering smoothies over juices. Below you'll find the health benefits of each along with similarities and differences so you can choose the option that best meets your health goals.
Is Juicing Healthy?
Yes, juicing is healthy. According to the Mayo Clinic, juicing is nearly the same as consuming whole fruits and vegetables.|*| Throughout the day, it's important to ensure vitamins, minerals, and phytonutrients are consumed. Drinking juice allows you to enjoy the benefits of fresh fruits and vegetables without eating each item separately.
What Equipment Do You Need for Fruit and Vegetable Juices?
Juicing requires a juicer that will help separate the pulp from the fruit juice and vegetable juice. You can choose many options for a juicer, with a typical price range of $35-$2000. A common misconception is purchasing a juicer is expensive and unsustainable for most. With its growing popularity, more affordable options are now available.
Best Juicers of 2022 [*]:
Best Overall Juicer: Kuvings Whole Slow Juicer
Best Value Juicer: Omega Cold Press 365 Juicer
Best Juicer for Easy Clean Up: Hurom H101 Easy Clean Up Slow Juicer
Most Versatile Juicer: Omega Ultimate Juicer and Nutrition System
Green Juicing Recipes
Not sure where to start with juicing? Here are two recipes that will help you add nutrients to your diet.
Beginner Green Juice
· 1 head of romaine lettuce
· 1 green apple
· 1.5” piece of ginger
· 1 lemon
Lemons and green apples are an excellent way to sweeten green juices while providing a delicious taste. Romaine is a more subtle example of leafy greens that offers vitamin C and calcium. |*| Ginger aids in settling your stomach and can even help you lose weight, according to Healthline. |*|
· 1 bunch celery
· 1 lemon
· 1 bunch fresh parsley
Celery is a great green juice to make for many reasons; it provides antioxidants and helps with inflammation. |*| Parsley is an excellent source of vitamin K and has been known to help reduce bloating by regulating your digestive system. |*|
Are Smoothies Healthy?
Yes, smoothies are also healthy. They also provide nutrients that you would typically consume in fruits and vegetables throughout the day. However, they're blended into a convenient drink. Making a green smoothie is especially healthy, as they are a good source of fiber while being lower in sugar than fruit smoothies. |*|
What Equipment Do You Need for Smoothies?
Crafting green smoothies requires a blender. Blenders are also affordable for most, with prices beginning at $20 on the lower end. As a note, you can also use blenders to create juice. However, you will need to blend the ingredients for a longer time before manually straining out the pulp and fruit/vegetable bits.
Best Blenders of 2022 [*]:
Best Overall Blender: Vitamix E310 Explorian Blender
Best Value Blender: KitchenAid 3 Speed Ice Crushing Blender
Best Personal Blender: Oster My Blend
Best Blender for Smoothies: Breville The Fresh and Furious Countertop Blender
Best Blender for Shakes: Wolf Gourmet Pro Performance Blender
Green Smoothie Recipes
When building a smoothie, you want to hit as many food groups as possible to make it more balanced and filling. Aim for protein-rich food, fruit, vegetable, and a source of calcium. You can even use fresh fruit or frozen fruit based on what you have available. Here are two easy and delicious recipes to incorporate into a healthy diet.
· 1 cup spinach
· 1 tbsp peanut butter or nut butter
· 1 cup milk or non-dairy alternative
· 1 cup blueberries
This 4 ingredient smoothie recipe is delicious and has all the nutrients! Spinach is chock full of nutrients like iron, vitamin E, magnesium and is an excellent source of iron. |*| Peanut butter provides protein and can help regulate blood sugar. |*| Milk or a non-dairy option offers calcium, and blueberries are a great source of antioxidants. |*|
Pineapple Green Smoothie
· 1 cup pineapple
· 1 cup kale
· 1 cup milk or alternative
· ½ cup yogurt
Here's a delicious, sweet, green smoothie that's packed with antioxidants, protein, calcium from milk and yogurt, and iron. Kale is a source of vitamin A, which helps maintain a healthy immune system. |*| Pineapple provides a tasty flavor and a long list of vitamins and nutrients. |*|
Similarities Between Smoothies and Juices
There are a good number of similarities between smoothies and juices. As these green drinks are both popular forms of increasing nutrient intake, many juicers and blenders are available for purchase. Options ranging in price from more affordable to higher-end can be purchased from grocery stores.
Both smoothies and juices provide a convenient option for adding more produce to your diet. The CDC notes that only 1 out of every 10 adults consumes enough vegetables and fruits daily. |*|Whether you have trouble including salads or fruits into your meals or don't enjoy eating them, green drinks are a great alternative.
Consuming produce can aid in reducing the risk of heart disease, cancer, and even help maintain a healthy weight. |*| Drinking smoothies and freshly squeezed juice provide access to fresh produce, providing an easy way to enjoy these health benefits. Plus, both are easy enough to pack in your bag so you can practice wellness at work!
Differences Between Smoothie Versus Juice
Smoothies and juices are excellent for encouraging a healthy lifestyle due to the vitamins, minerals, and nutrients. Though, there are a couple of differences between each.
The most notable difference is in the fiber content of each. As the pulp and skin of the fruits and vegetables in smoothies are not siphoned out, green smoothies provide ample fiber. In comparison, green juice does not offer fiber as it's contained in the pulp separated during the juicing process. |*|
Another difference is the satiation received from each. Since green smoothies have fiber, they're much more filling, making them a great snack or meal, depending on the ingredients you use. Juices, on the other hand, do not keep you full. They're great to drink in addition to meals for added nutrients.
In short, both are beneficial to add to your diet. If you're looking for a more substantial drink that will keep you full, opt for a green smoothie. If your goal is a nutrient-dense beverage, you can drink green juice daily or weekly.
Now that you know which option works best with your lifestyle, keep track of your favorite smoothie recipes with a Smoothie Recipe Printable. Avoid the dreaded forgotten recipe issue by writing down each tried and true option.
Diet is only one portion of staying healthy; the other half incorporates movement and exercise into your life. Read 7 Best Exercises for Heart Health to Add to Your Workout Routine for exercises you can start doing today.
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