Do You Blend or Juice; Are Smoothies Healthy?

We’ve received a few queries asking about the benefits of Juicing versus blending. The most common question being are smoothies healthy? Blending is definitely the way to do get all the nutritious you need. Where as juicing is best for healing protocols.

I’ll dive deeper into this article and explain the difference. Read more for my green smoothie recipe.

What are the Best Healthy Smoothies?

Green Vegetables are some of the most nutrient dense foods available on the planet. A 2014 study shows the top five most nutrient density foods were all greens.

  1. Watercress
  2. Chinese cabbage
  3. Chard
  4. Beet green
  5. Spinach

Juicing Versus Blending

Juicing is beneficial with chronic health states, for example if you’re recovering from chemotherapy or a disease. You can concentrate a lot of vegetables in a very small amount and drink it.

It’s easy to get down a highly concentrated amount of nutrients. The problem is that it’s harder to do green juices without fruit. You need to add fruit or it’ll be too bitter.

When you add the fruit, you’re going to spike your insulin (sugar glucose). Even if you do carrot juice, there’s a lot of sugar to consume in carrot juice and it’ll affect the insulin response and that could be a problem.

It is great for really sick people with a chronic health problem. Refer to our article: The A-Z Guide On Juice Fasting for more information on this topic.

Blending the whole vegetable is great for most people. The blending of vegetables give people fiber from the whole food which will support a healthy digestive system. Fiber slows down the spike of insulin response.

It will feed your gut microbes. You have about a thousand trillion microbes growing in your body. In the gut your microbes feed on fiber.

Rather than feeding your microbes bran fiber, it would be better to feed them vegetable fiber. This is why blending is better for general population.

However you choose consume your vegetables, the main intention is to get all those valuable nutrition into your bloodstream When blending you’re just making easier to consume them.

Blending is even better than chewing because it improves digestive efficiency which also helps the body absorb nutrients.

Are Smoothies Healthy

The short answer to are smoothies healthy, is Hell Yeah! Smoothies can be a great nutrient-dense blend for overall health. Depending on which vegetables you choose to blend will provide you with variety of vitamins and minerals.

It’s so easy and quick to prepare a healthy smoothie, just throw all your ingredients into a blender. It would be much more difficult for an individual to consume all the ingredients individually.

Adding healthy fats will help the body to assimilate the vitamins. Try adding ground linseeds, almond meal or chia seed or maybe even some avocado.

Even though smoothies and juices are liquids, it is recommended that you chew your food. Digestion begins in your mouth.

This chewing gets the saliva glands to start producing enzymes that will help the digestion of food. The saliva and enzymes will better extract the nutritional value from the foods you consume.

What To Put In Your Smoothies

There’s no hard and fast rule. However, if you are focusing on a green smoothie, then green veggies are probably a good start.

Kale and Parsley are bitter but so good for you. They contains Phytonutrients, Vitamin A, it’s good for the liver. Beetroot is another great option, it gives a little bit of sweetness and an earthy flavour to your smoothie. 1

This combo is good for the eyes, good for the liver, great for burning fats, removing fat on the liver. Add some mixed berries for antioxidants, and will offset the bitterness.

Also Lemon Juice is a great addition. Packed with Vitamin C. In the body, the acidic nature of Lemon Juice becomes alkaline when it mixes with stomach acid to bring your body into an alkaline state.

Lemon Juice also prevents kidney stones. You don’t have to add Lemon to your Green Smoothie but it does give it a nice little citrus zing which can be a nice touch.


There is a Super Greens Powder that I like to add. I know they’re not whole foods but sometimes it’s a lot easier to get the powders that the raw products.

My Super Greens Powder contains Barley Grass, Chlorella, Spirulina, Wheatgrass.

Super Greens have lots of phytonutrients and chlorophyll which are great for building your blood. Super greens are good for your skin, cleansing the digestive system, lots of healing properties and detoxification.

Last but not least, I like to add Irish Sea Moss Gel. If you’ve read any of my other posts, you’ll know how much I love Irish Sea Moss. This amazing Superfood is packed full of nutrients, minerals and vitamins.

Sea Moss Gel is great for detoxifying the system. It has antiviral, anti bacterial, antioxidant properties and alkalizing effects.

Green Smoothie Ingredients:

  • Avocado
  • Chia and/or Linseed
  • Kale
  • Parsley
  • Beetroot
  • Mixed berries
  • Lemon Juice
  • Super Greens Powder
    • Barley Grass
    • Chlorella
    • Spirulina
    • Wheatgrass
  • Irish Sea Moss Gel

Benefits of Smoothies

If you’re still wondering, are smoothies healthy, then it’s time to recap some of the benefits of smoothies.

  • Nutrient dense
  • Vitamins A and C
  • Minerals
  • Phytonutrients
  • Antioxidants
  • Antiviral
  • Antibacterial
  • Chlorella
  • Alkalizing

Green smoothies are really good for people with diabetes because it helps to stabilize your insulin levels. It’s very hydrating and increases the oxygen levels in the body. It’s a great preventative to keep colds and flu away.

You may choose to have a smoothie as part of your fasting protocol. If you’re doing intermittent fasting a green smoothie would make for a great meal because it’s so nutritious. You know that you’ll be feeding your cells all the good stuff.

Are Smoothies Bad For You?

Generally speaking no. However, if you’re having smoothies that contain lots of fruits then you’ll be increasing your sugar intake. Fruit smoothies should be a treat.

If you’re always having fruit smoothies, this will increase your insulin (sugar) levels. Fortunately, you are still be consuming the fiber which helps break down sugars, and release sugars slowly compared to processed sugars.

But you will be consuming more calories, which over the long term will lead to weight gain.

Fruit smoothies do contain lots of nutrients. But not nearly as many as your green smoothies. As yummy as they are, make sure you’re adding more vegetables to your diet than fruit.

Wrapping It Up

To Blend or Not To Blend? Well, that’s up to you. If you’re wanting to do a fasting protocol then juicing is incredibly beneficial. Always seek advice from a nutritionist and do your research before diving into a fast.

Short term fasting is very beneficial but if you have a medical condition, you should consult your doctor first. Blending fruits and vegetables provides a great source of nutrients, minerals, vegetables and fiber.

Are Smoothies Healthy? In summary, yes and no. Fruit smoothies are a bit like dessert. Generally speaking, they contain more calories and sugars and should be limited to a sometimes food.

Green smoothies are great. If you find it’s a bit bitter for your taste, by all means add some berries, a banana or an apple. There’s no harm in consuming fruit.

Fruit is good for you, in moderation. Vegetables on the other hand are going to keep you strong and healthy. Happy blending.


  1. “Phytonutrients” – E. Metcalf, 27 November 2022 [WebMD] [Archive] ↩︎

Last Updated on 2 months by D&C Editorial Team

About the Author

Christine has long been on the path to optimal health. With a history of weight loss coaching she is driven by a passion for nutrition, health and wellness. Having grown up in Africa before migrating to New Zealand, and then Australia, she has seen very strong contrasts in quality of life and is driven to help others understand the importance of taking a holistic approach to life.

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