Marketing companies are clever when it comes to promoting the health benefits of juices. They come from fruit and have a concentrated amount of nutrients, so they must be good for you in every way, right? Not necessarily.
Juicing turns fruit into a drinkable, watery consistency but this comes at a price. Extracting all the juice means getting rid of the insoluble fibre that is important for maintaining healthy bowel movement and a powerhouse digestive system, adding bulk and softness to your stool. It might help to think of it like a broom – as it goes through your digestive system, it sweeps any ‘rubbish’ into a neat mass which forms your stool. This is the reason you have been told to eat things like chickpeas, fruits and vegetables to alleviate any discomfort from constipation. Not only this, but insoluble fibre helps to clear out any toxins that may be irritating your gut.

Blending fruits ensures this insoluble fibre is not lost, also allowing for a steadier release of nutrients into the bloodstream. When you juice and get rid of the pulp, you not only concentrate the vitamins, but also the sugars. Blending is therefore important for people who have sensitive blood sugar levels, as juices cause blood sugar levels to spike. It has been shown that drinking juice increases the risk of diabetes by 21%. In stark contrast, having blended whole fruit can reduce your risk of diabetes by up to 23%!

Juicing may be a good way of getting a quick hit of nutrients, but juicing strips out the antioxidants that bind to this fibrous material. Fibre in plants has been found to transport the antioxidants to the colon where they protect the colon and offer health benefits. A comparison between blended grapes and juiced grapes showed that some important antioxidants were significantly higher in the blended version than the juice.

In case you weren’t already convinced, it is also important to consider the waste that results from juicing. When you throw out the fibre, you are not just throwing away the potential health benefits from the fibre, but you are contributing to your food waste footprint. If you do juice, try adding the leftover pulp to compost, soups, or keep it for your next smoothie for an extra boost of fibre! Combining vegetables with fruits will reduce the sugar content and therefore reduce the risk of a blood sugar spike.

Ever wondered why Nutrafruit QG nectar is thicker than a juice? That’s because it is just the blended plum with its fibre still intact. If these benefits of insoluble fibre interest you, next time you are in the supermarket maybe consider going for fruits that have been blended as opposed to juiced. Your body and the environment will thank you!