The Great Debate: Smoothies vs. Juice

When it comes to healthy beverages, there is much to be said about both smoothies and juices. Both of these healthy drinks provide us with tons of vitamins, nutrients and fiber, packed into a tasty glass. However, many of these drinks can be secretly loaded with sugars and calories. It is important to not only recognize the benefits, but to be aware of the downfalls, as well. Keep these helpful tips in mind and sip your way to a healthier you. I'll drink to that! 

The Good

Smoothies: Smoothies are a great way to fill up, while also getting many of your daily requirements of vitamins, minerals and fiber. Another bonus, they taste great! Fruits like apples and blueberries provide large amounts of fiber and antioxidants, while being a yummy addition to any drink. It is also a great way to sneak in extra nutrients you may not have gotten throughout your day.

Juicing: Although these green colored drinks may make you a bit hesitant at first, don’t’ be shy! Green juices are packed with antioxidants that help build your immune system and fight off diseases. When using dark greens like spinach or kale, you can get as much as 4 grams of fiber, 5 grams of protein and essential vitamins K, A, C, E, and B2. It is also a great way to sneak in veggies for your kids that they may normally shy away from. Add some pineapple or mango to the greens and the sweetness will override the vegetable flavors. A great option if you don’t have the time to make your own is GoodBelly Probiotic Juice Drink. Their multi-serve containers are great to keep in the fridge as a replacement to sugar-rich OJ and come in fantastic flavors like Tropical Green and Pomegranate Blackberry. 


The Bad

Smoothies: But it tastes just like a milkshake! Many smoothies that we buy at the grocery store are loaded with extra sugars and calories so be careful! A great way to control this is by making your smoothies at home so you are able to control and portion your ingredients.

Juicing: Although these super juices are packed with health boosters, there are certain things you should keep in mind. Since using a juicer requires the addition of whole fruits and vegetables, the pulp that is captured in the machine often contains parts of the fruits and veggies that carry the most nutrition. Unlike juices, smoothies are made in a blender where all of the nutrients can be absorbed since no pulp is extracted.


The Delicious!

Smoothies: For a tasty smoothie packed with protein and vitamins combine in a blender:

1 banana
6 oz. non-fat vanilla yogurt
1 tablespoon Manitoba Hemp Hearts
½ cup almond milk
3 tbsp Artisana Coconut Butter
pinch of cinnamon.

*Not enough time to whip up a smoothie? I always keep a pouch of Happy Family Happy Squeeze Smoothies on hand. You can throw one in your bag and still be sure you are getting your essential vitamins and minerals at around 100 calories a pouch.

Juicing: Although drinking your veggies may take some getting used to, this recipe will have you hooked in no time. In a juicer combine:

3 oz. kale
1 oz. spinach
2 apples, cored
1 small cucumber
1 inch piece ginger

*For an extra burst of sweetness stir in one packed of Nektar Naturals honey crystals.

Heather Bauer, RD CDN
Heather Bauer, RD CDN


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