Author: Dr. Nina Cherie Franklin

These days it seems as if everyone is obsessed with getting enough antioxidants in their diets. This is with good reason too, as substantial amounts are needed to boost immunity and help ward off diseases and other ailments. Since antioxidant deficiencies are very common amongst the general population, many people turn to supplements.

So much so that the antioxidant supplement market alone is now a multibillion-dollar industry.

Despite widespread use, serious concerns and information gaps exist regarding the safety and overall effectiveness of antioxidant supplements, which begs the question of whether or not they’re really necessary for good health.

Based on years of experience and accumulated knowledge in this area of nutrition, I think they’re an utter waste of effort and money, at least for generally healthy people.

Why, you ask?

Well, before I get too deep, I’ll first need to highlight some basic information about how antioxidants themselves actually work.

Simply put, antioxidants are needed to offset the presence of free radicals.

Free radicals are chemicals that are naturally produced when the body converts food to energy (metabolism) but exposures to environmental toxins like tobacco smoke, ultraviolet rays, and air pollution can also cause them to form.

Under normal circumstances, the body is able to counterbalance free radical formation through a combination of its own natural antioxidant defenses as well as antioxidants supplied by the diet. However, when the body’s antioxidant defense mechanisms are impaired or when there are insufficient amounts of dietary antioxidants, free radicals can build up causing damage to cells, tissues, and organs of the body.  

Since, most illnesses and diseases are in some way or another linked to damage caused by excess free radical production, consuming an antioxidant-rich diet is critical for prevention and overall good health.

Indeed increased intakes of dietary antioxidants like vitamin A (beta-carotene), C (ascorbic acid), and vitamin E (α-tocopherol) has been proven beneficial in lowering the risk of numerous conditions like heart disease, diabetes, cancer, degenerative diseases and inflammatory disorders.

Now, unbeknownst to many, the benefits associated with increased intakes have generally been related to increased consumption of antioxidant-rich foods, as opposed to supplements. In most instances, antioxidant supplements do not reduce the risks of developing any of these diseases.

In spite of evidence to the contrary, supplement makers continue to tout the disease-preventing effects of synthetic antioxidants to unsuspecting consumers when in all actuality they haven’t been proven effective.

In fact, taking in exceptionally large doses or “megadoses” of antioxidants in supplement form could actually lead to adverse effects. This might sound unbelievable but it’s totally true. With the exception of vitamin C, dietary antioxidants are not excreted in urine, which essentially means that they can easily accumulate in the body and become toxic.

So, why even go there? Especially considering the potential risks.

There are just too many ways to get ample amounts of antioxidants from everyday foods.

For instance, you can obtain well over 300 percent of the daily-recommended intake of vitamin A by eating just two small carrots, a cup of steamed kale or a 1-cup serving of baked sweet potatoes. In addition, by including a wide range of fruits, whole grains, nuts and seeds into your dietary repertoire, you’ll get ample amounts of vitamins C and E.

Remarkably, plant-based foods also house specialized compounds called phynutrients (flavonoids, lignans, indoles, isoflavones, and polyphenols), which, in and of themselves, have powerful antioxidant-like effects.

But it doesn’t stop at antioxidants!

Incredibly large amounts of fiber and other health-promoting vitamins and minerals are housed in plant-based foods–ingredients that just can’t be obtained from a single supplement. Interestingly enough, associations between antioxidant intake and disease risk are actually more reflective of the collective actions of all these dietary factors as opposed to the antioxidants themselves.   

In other words, disease prevention and overall good health requires a holistic dietary approach that’s inclusive of antioxidants.

At the end of the day, you can get all the antioxidants you need and a host of other valuable nutrients by simply consuming a diet that’s rich in plant-based foods. No supplements necessary! Still, if you choose to include supplements in your diet, know that they don’t prevent disease nor will they make you any healthier. Just an unnecessary burden on the budget.

There’s been an enormous amount of hype surrounding the term “clean eating” these days. Amazingly, I’ve watched so many unsuspecting consumers get sucked into the trend with very little effort on the part of its promoters. With wild health and weight loss claims being made by so-called nutrition experts, chefs, and celebrities, it’s easy to see how people get drawn in.
In my opinion, however, the craze itself is nothing shy of a cult with millions of die-hard supporters eagerly seeking to either lose weight and get fit or just make money.
Widespread popularity aside, the term clean eating is not new. The phenomenon itself is reminiscent of the bell-bottoms craze, where if one waits long enough, what’s old becomes new again within a matter of years. The concept actually dates back to the natural food movement of the late 1960s and early 1970s—a movement that essentially commercialized and profitized the health food store and organic food retail markets.
I first heard the term “clean” associated with the word “eating” well over a decade and a half ago when I was a newly converted vegan. During that time, seasoned vegans were always stressing the importance of “clean eating” for good health, often also referring to plant-based foods as “clean foods.”
Despite living as a faithful vegan back then, I never truly accepted this notion. To me the idea of clean eating was itself blatantly pompous, judgmental and self-righteous. In my mind, suggesting that we as vegans were eating clean inherently implied that all non-vegans were in essence eating “dirty.”
Nevertheless, I remained a vegan for nearly three years, albeit cringing at the mere uttering of the words clean eating.
Although I’m no longer a vegan, my past adoption of this lifestyle has truly changed my general dietary approach for the better. For me, plant-based eating is essentially a way of life, as I can effortlessly consume in excess of 15 to 20 servings of fresh veggies, fruits, and legumes on any given day. The only difference now is that I regularly incorporate seafood, poultry, and occasional red meat into my diet as well.
Unfortunately, from a vegan perspective, I’ve converted back and am now living the life of a “dirty” eater… Go figure.
But, interestingly enough, with the evolution of my personal diet, I’ve also noticed a total transformation in the concept of eating clean, where such animal-based foods are now generally accepted.
In this day and age, clean eating seems to have a new set of rules that far exceed those of plant-based eating in the past. Oddly, there seems to be no real consensus on what exactly those rules are, as all clean eaters have set their own unique standards when it comes to which foods are “good” or “bad” and, therefore, which foods should be accepted versus rejected.
On the one hand, animal-based foods undoubtedly remain “dirty” among vegan circles, but on the other hand newer breeds of clean eaters (Paleolithic and low-carb dieters) remarkably take on the dietary habits of carnivores. These new breed philosophies, however, are a little less credible, as they’re largely based on unsubstantiated facts and blanket statements about generally healthy foods like grains, dairy foods, and even seemingly harmless foods like carrots and fruit.
Still, most proponents and promoters can’t even define or explain what it actually means to “eat clean” and why exactly it needs to be done, yet so many wholeheartedly swear by the practice and advise others to do the same.
Seriously, with foods like grains, carrots and fruit being dismissed and put on the “dirty” list, there’s almost nothing left to eat! Might as well enjoy your pizza and French fries if it’s all bad, right?
Now, I will say that some consensus does lie in the acceptance of healthy foods that are composed of minimal “real” ingredients and the general shunning of processed foods. But the latter brings about another gray area, as all processed foods aren’t necessarily bad for your health. In truth, there’s a multitude of minimally processed foods that are packed full of valuable nutrients.
Ironically though, some of these foods exist in the diets of many so-called clean eaters—including pre-bagged and pre-cut vegetables and fruits, pre-packaged soy foods and yogurts, frozen or canned foods, nuts and nut butters, and, of course, those delicious protein powders and green superfood mixes. Unbeknownst to them, any product that has been altered from its natural state is indeed processed.
In other words, if the foods on one’s plate didn’t come straight from the ground, they’ve been processed.
Clean eating isn’t real.
It’s all personal interpretation, personal preference, and general feasibility. Ask 500 people what it means to eat clean and you’ll likely get 500 different answers.
A woman living in a rural area food desert once asked me if it were possible for her to “eat clean” with canned goods like vegetables, fruits, beans, tuna and sardines.
I quickly answered: “Heck yeah! Just be sure to choose varieties with no added sugar or sodium and try to incorporate frozen foods whenever possible.”
Understanding that she just wanted to eat healthier but had been sold on a trend she knew absolutely nothing about, I gave this woman an answer that was simple, honest and straightforward in a non-judgmental way. Having been raised in a food desert myself, I didn’t want to crush her spirit, especially given the fact that she was making an honest effort to eat better in spite of limited access to affordable, fresh foods.
You see, depending on your socioeconomic status, resource availability, health and fitness goals, general lifestyle, and even your race or ethnicity, clean eating can be whatever you want it to be.
The primary downside of the clean eating trend is the prescriptive yet conflicting nature of the rules and recommendations, as most are solely based on generic guidelines, personal experiences, and individual preferences.
When it comes to enhancing your overall health and fitness, there’s no “one size fits all” approach. It’s all about incorporating a sensible diet based on sound nutrition. Such a diet is one that’s equally balanced in minimally processed carbohydrates (vegetables and fruits, grains and legumes), healthy fats (olive oil, nuts and seeds), and high-quality protein sources (whether animal-based or not).
Don’t be so quick to jump on the clean eating bandwagon, as it’s not at all a magic bullet. In reality, the notion of eating clean is just another resurfacing of the same ol’ heresy, repackaged over the years and repeatedly shoved down the throats of unsuspecting consumers for sheer profit.

I have very fond childhood memories of cracking and eating walnuts, pecans, and pistachio nuts with my father. This simple yet delightful food experience followed me into young adulthood.

That is, until the day I started counting calories.       

I remember it like it was yesterday, sitting in front of a computer to complete an assignment in which I was tasked with tracking my calorie intake over the course of three days.

On day one I took in approximately 2,500 calories, largely from fruits and veggies (banana, grapefruit, and carrots), whole grain foods, and, of course, nuts.

By day two I’d clocked in about 2,000 calories, followed by another 1,500 calories on day three.

Interestingly enough, this seemingly meaningless calorie-tracking assignment actually led to my creating calorie deficits for no apparent reason. I wasn’t even trying to lose weight–it was all psychological!

I instinctively started eliminating nuts and other beneficial foods from my diet simply because they were relatively high in calories, but this only compounded the problem. In just three days, I’d become totally obsessed with the idea of calorie counting to the point that I began emphasizing calorie restriction at the expense of nutrition.

I was an undergraduate student then, but today I know a whole lot better. I’ve since reintroduced those walnuts, pecans, and pistachio nuts into my diet, along with a host of other nutritious high-calorie foods.

Unfortunately, many people aren’t as keenly aware of the potential flaws of calorie counting, especially when it comes to weight loss. In fact, numerous dieters and weight watchers are totally obsessed with the notion of calorie counting, often to the point where good nutrition no longer matters.

I can’t tell you how many times I’ve seen people shun a 200-calorie portion of nuts or a 150-calorie portion of carrots, opting instead for a 100-calorie cookie or snack pack because of the calorie difference.

Whether it’s pretzels, fruit juice, flavored waters, baked chips, low-fat ice cream, or fat-free salad dressings, devoted calorie counters now have unlimited access to “low-calorie” products. And many people unknowingly perceive these foods as healthier solely because they’re lower in calories.

Now, I’ll be the first to admit that successful weight loss can only be achieved by creating calorie deficits.

The logic here is pretty straightforward.

There are 3,500 calories in one pound of fat; thus, if you want to lose weight you must create a 3,500-calorie deficit per pound. As an example, a daily restriction of 500 calories will lead to a weight loss of one pound a week.

Still, while losing weight is primarily a matter of creating deficits, you can successfully manage your weight and substantially improve your health by simply eating a wide range of nutritious foods.

Remember: The body craves nutrients, not calories.

When it comes to healthy eating in general, a common misconception is that calorie control alone is key, which often leads people to focus solely on counting calories.

In reality, creating calorie deficits will almost always lead to short-term weight loss. However, obsessing over calories may cause you to lose sight of good nutrition, thereby inadvertently starving yourself of valuable health-promoting nutrients.

There are, in fact, countless nutritious foods that carry relatively high calorie counts, such as whole grains, legumes, and healthy fats. These foods also collectively contain all-natural chemicals that can greatly boost your weight loss efforts by revving up your metabolism, optimizing digestion, and reducing fat absorption and storage.

In truth, a diet emphasizing sensible portions of such high-quality foods will likely eliminate the need for calorie counting altogether.                     

Indeed, eating a diet that’s rich in high-fiber carbohydrates, healthy fats, and lean protein can substantially boost your body’s natural fat-burning mechanisms while also helping to reduce cravings, curb hunger, and control appetite. These actions make it much easier to eat less and ultimately lose more weight.

I can personally attest to this, as I’ve been able to effortlessly manage a healthy body weight for years by simply tracking my daily servings of veggies, fruits, whole grains, healthy fats, and lean protein, as opposed to just counting calories.

A 200-calorie portion of walnuts will always be more nutritious than a 100-calorie snack pack.  

At the end of the day, it’s important to eat sensibly by keeping tabs on both your calorie and nutrient intake. Exercising portion control is also critical, as too much of a good thing can surely lead to weight gain and other health problems.

“Breakfast is the most important meal of the day.”
This is an all-too-common phrase that I secretly dislike, as the supposed benefits of eating this traditional morning meal have been totally misconstrued by both health experts and enthusiasts.
Skipping breakfast has repeatedly been said to increase the risk of type 2 diabetes, unhealthy weight gain, and even obesity. What most people don’t realize is that these claims are largely driven by misrepresentations of only a handful of studies linking breakfast skipping to negative side effects on blood glucose (sugar), insulin (the hormone responsible for lowering blood glucose), and metabolism (the rate at which you burn calories).
While these lines of reasoning may seem relatively straightforward and somewhat believable, this isn’t at all the case.
The reality is, skipping breakfast actually helps your body function in ways that promote safe and effective weight loss, long-term weight management, and overall good health.
On both a personal and professional level, I can definitely attest to this.
For years, I’ve regularly incorporated a lifestyle of intermittent fasting, where I essentially skip breakfast on most days of the week. Instead, I’ll opt for a protein-packed, healthy, fat-rich snack for lunch (Greek yogurt with nuts) followed by a big, nutrient-dense dinner. Although I’m a pretty healthy gal who has maintained a vigorous cardio and weight lifting routine for nearly 20 years, I can honestly say that eating this way has greatly improved the way I look and feel.
Skipping breakfast as part of an intermittent fasting lifestyle has been clearly proven to reduce body weight, body fat percentage, and waist girth. Who wouldn’t give up an inch or two of belly fat? You can also find comfort and trust me when I say that dropping the morning meal will not adversely affect your metabolism. It’s actually quite the opposite, since doing so can substantially boost your metabolic potential to burn fat.
Let’s break all of this down a bit.
If you normally sleep overnight, your body’s tendency to burn fat is at its most intense in the morning, as you’ve essentially “fasted” for 6-8 hours. In the fasted state, the body constantly breaks down stored fat and essentially converts it into useable or “burnable” energy. In other words, the body “feasts” on its own stored fat.
Interestingly enough, your body will continue to use stored fat until your fast is “broken” with breakfast. In this light, extending your fast by skipping the morning meal is actually ideal for weight loss and long-term weight management, as the body’s overall fat-burning capabilities are greatly maximized.
To fully understand what I’ve explained here, you must first understand one simple concept: Breakfast literally means “breaking the fast” that your body generally undergoes while you’re asleep.
In this light, breakfast is not a meal; it’s a notion, turned tradition, turned trend.
To suggest that everyone in the world should eat breakfast in the morning is to assume that everyone operates on the same stereotypical clock. What about the many professionals who work overnight shifts, as I did during my years as an undergraduate student?
Since there is a general lack of context behind the word breakfast, most people don’t even realize that a fast can be broken at any time of the day or night. As such, there’s no reason why you can’t enjoy breakfast at noon, 3:00 p.m., or even at dinnertime if you so choose.
Now, what about the idea that skipping breakfast (as the morning meal) can negatively affect blood glucose and insulin levels?
Well, unbeknownst to many, in the absence of a morning meal, blood glucose levels are very well maintained by breaking down glycogen, which is the stored form of glucose that’s mainly housed in the liver and muscle. In fact, the average person can hold about 2,000 calories of stored glycogen, which is enough to fuel about two hours of high-intensity exercise training.
Once the liver and muscle cells have met their storage capacity for glycogen, any remaining glucose is converted to triglycerides (fat) and stored in adipose tissue, primarily as visceral fat. But, remarkably, skipping breakfast can actually improve insulin’s ability to store larger amounts of blood glucose as liver and muscle glycogen, which greatly reduces the likelihood of unnecessary fat storage and ultimately belly fat accumulation.
Now, I didn’t write this article to convert you to a lifelong breakfast skipper. My goal is for you to feel empowered and inspired enough to dismiss some of the “rules” that may have been instilled in your head regarding how and when you should be eating.
In reality, the presumptive value of breakfast has never been clearly proven, and much of the evidence surrounding its overall importance is actually contradictory.
While the notion of skipping breakfast may sound unorthodox to some, it’s a way of life for many, as we all have different schedules, lifestyles, and preferences. For people like me, eating in the morning isn’t all that essential. For optimal health, what matters most is your total nutrient intake (carbohydrates, fats, protein, vitamins, and minerals) and diet quality over the course of each day.
That’s it!
An abundance of research has proven that you can successfully manage your weight and maintain good health by eating as little as one–or as many as seven–meals a day, so long as you’re obtaining adequate amounts of all essential nutrients, while meeting, but not overshooting, your daily calorie needs.
So, if you’re truly not a fan of breakfast, rest assured, embrace your personal preferences, and do what works best for you.

I’ve always loved a well-seasoned homemade burger loaded with all the fixin’s like, mustard, ketchup, mayonnaise, and a host of other toppings. In fact, during the days before I started watching my weight, I could easily overload a burger to the point where condiments were literally dripping down my arm.

I had the same issue with barbecue sauce, sometimes adding in excess of a cup to anything from grilled chicken to baked beans. Now, this might seem a tad bit trivial to some. After all, condiments undoubtedly add flavor and zest to foods that might otherwise be boring.

But, condiments aren’t simply flavorful toppings. They are actually calorie-carrying foods and eating too much of them can do some real damage to your diet and sometimes even your health.

For instance, ketchup is packed full of added sugars including sucrose (table sugar) and high-fructose corn syrup. These sugars tend to digest rapidly causing pronounced rises in blood sugar (glucose) and even greater increases in insulin, which is the hormone responsible for lowering blood glucose.

Given that continuous elevations in glucose and insulin contribute to weight gain and possible obesity, haphazardly adding sugar-rich condiments like ketchup can put a real hurting on the waistline over time.

Does this mean that a single serve pack of ketchup is the kiss of death? Of course not!

However, if you find yourself repeatedly squeezing out pack after pack, you could have some problems in the long run.

Similar to ketchup, barbecue sauce contains very large quantities of added sugar but this condiment is also extremely high in calories, about 30-35 per tablespoon to be exact. Considering that the average portion size of sauce on a drenched quarter of barbecue is six or more tablespoons, you’re easily looking at over 200 calories in a single sitting.

That’s more calories than you burn during a 30-minute walk.

Dressings are another breed of condiments that can sabotage a diet, especially the creamier ones like Caesar, ranch, French, thousand island, and mayonnaise. Believe it or not, just one tablespoon of these dressings can house anywhere between 50 and 80 calories and a standard one-quarter cup package is typically around 300 calories.  

Some people try to escape the calorie counts by switching over to “fat-free” versions. While such dressings are generally lower in calories, their subpar nutritional quality can do you more harm than good, as these typically contain higher levels of added sugars.

Using fat-free dressings on vegetables and fruit can also reduce the amount of nutrients absorbed by the intestines. This occurs because many of the vitamins and antioxidants (vitamins D, E, and K, beta-carotene, and lycopene) contained in these foods are transported through the body by attaching to fat.

It’s better to add sensible portions of full-fat dressings to foods so that your body can better absorb the nutrients they contain. In this case, simply measure how much dressing you use and when dining out, request your dressing on the side and add it conservatively to your salad only as needed.

In addition to calories and sugars, all condiments contain unhealthy levels of sodium, which comes with its own set of risks.

The primary side effect of excess sodium is dehydration. Dehydration causes the body to retain water leading to bloating and unnecessary weight gain. Over time, excessive intake of sodium can significantly raise blood pressure, which greatly increases the risk of heart attack, stroke, and kidney failure.

While occasional use of condiments certainly won’t pose any significant risks, using them in excessive amounts can easily turn otherwise healthy foods into unhealthy ones. To optimize your diet and your health, be sure to carefully monitor your portions of any condiments you use and always adhere to recommended serving sizes.

I also suggest experimenting with less processed varieties like herbs and spices, mustard, horseradish, low-sodium hot sauce, sriracha, salsa, and even vinegar, as these tend to be relatively lower in calories, sugars, sodium, and other additives. Such condiments also have the added benefit of boosting metabolism and curbing appetite in ways that support weight management.

Still, the next time you sit down to eat a meal, I challenge you to enjoy the sweet or savory tastes of your foods in their natural form. Don’t be so quick to pile on the condiments before even taking a bite. Over time, you’ll be amazed to see how much of a difference it makes!

Growing up in a family of five whose income was well below the poverty line, wasting food was never an option. From stews to soups during weekdays, to at-home smorgasbords on weekends, my parents made sure each and every morsel of food purchased with their hard-earned income was in some way consumed.

Always looking to spare the family some cash, mom had a knack for making innovative snacks at home. A few of my personal favorites were sun dried and roasted pumpkin seeds, sunflower seeds, and, believe it or not, watermelon seeds.

For mom, repackaging seeds as snacks was just another way to avoid wasting food. Mom didn’t even realize she’d actually incorporated among the most incredibly nutritious snacks into our dietary repertoire.

Watermelon seeds are a valuable source of protein – their most valuable attribute.

This holds especially true if you’re a vegetarian, vegan, or simply looking for a natural way to boost your intake. Protein is an essential nutrient that’s absolutely critical for injury prevention and recovery, weight management, and muscle health. The protein housed in watermelon seeds is comprised of numerous muscle-building amino acids including arginine, lysine, phenylalanine, tryptophan, and leucine, which is a huge plus if you’re one who regularly engages in resistance exercise or high-intensity interval training.

Along with their rich protein content, watermelon seeds contain substantial amounts of B-vitamins and key minerals like iron and phosphorus, all of which work together to support the body’s endless oxygen requirements and energy demands.

You can also get a good amount of zinc from eating watermelon seeds – one of only a few minerals that is also an antioxidant. Zinc specifically helps the body’s immune system function both efficiently and effectively, especially important during pregnancy, infancy, and childhood.

Surprisingly, the list of valuable nutrients contained in watermelon seeds continues. They also house a rich supply of important electrolyte minerals, namely potassium, magnesium, and calcium. These electrolyte minerals collectively function in maintaining proper fluid balance, regulating nerve function, and coordinating the many processes involved in muscle contraction and relaxation.

Due to their unique electrolyte composition, eating watermelon seeds may delay or even prevent the onset of exercise-induced muscle cramps. When you work out, electrolytes are lost in sweat, which greatly increases the likelihood of cramping. If you’re prone to muscle cramping, pop a handful of watermelon seeds as a pre-workout snack.

Capping off the superior nutritive profile of watermelon seeds is their beneficial composition of polyunsaturated fatty acids, which you’ve probably heard of. Often classified as “healthy” or “good”, these fats have been shown to considerably lower the risk of many diet-linked chronic diseases (high blood pressure, diabetes, and cancer) when regularly consumed.

While polyunsaturated fatty acids play a huge role in the overall nutritional quality of watermelon seeds, better not to pop them by the cupful, as the calories that accompany these fats can quickly add up. In fact, a cup of watermelon seeds contains nearly 600 calories!

In addition to protein and fat, these seeds also contain healthy amounts of dietary fiber, all of which provide superior satiation. Just don’t overdo it.  A 1/4 or 1/2-cup serving a day is all it takes. Enjoy them as a stand-alone snack or add them to your favorite cereals, side dishes and entrees for unique flavor and texture.

Mom was unknowingly on to something when she introduced watermelon seeds into our diets.

I’ve been a huge fan of juicing since Jay Kordich pitched the “Juiceman” juicer in the early ’90s. So much so, that I once partook in a 21-day juice fast, which ultimately led to my converting to veganism. Although I’ve since introduced seafood, poultry and selected meats into my diet, I remain somewhat of a juicing enthusiast.
But, I’ll admit that fresh juice has taken a bit of a backseat since I purchased the Vitamix 6300 and started blending. Believe me when I say that there is absolutely nothing better than the smooth rich flavor of a perfectly blended spinach, strawberry and peanut butter smoothie made with Greek yogurt.
Funny enough, in the world of liquid meal replacements I’ve noticed some glaring friction between juicing fans and blending fans, both of which offer very compelling reasons to choose one over the other.
So, here’s the underlying question: Is it better to juice or blend?
Well, honestly, comparing juicing to blending is really like comparing apples to oranges, as the nutritional composition of these beverages is not the same.
For instance, in pure form, freshly extracted juice is very rich in high-quality carbohydrates but essentially devoid of dietary fat and protein, as only small quantities are housed in vegetables and fruits. This is where juice pretty much falls short as a standalone meal.
To keep your body functioning at optimal levels throughout the day, ideally, all your meals should be well balanced in carbohydrates, fat, and protein. However, if you’re simply looking for an excellent way to sneak more vegetables and fruits into your diet, juicing is definitely a winner and your options are virtually endless.
Some of my personal favorite blends include broccoli, spinach, kale, wheatgrass, sweet peppers, carrot, and tomato. For added flavor, I typically add remnants of apple, pear, or mango juice.
Now, when it comes to blending you’re not at all limited to vegetables and fruits, as there are countless ways to incorporate all three of the essential nutrients into smoothies. Since smoothies are simply a blend of whole foods, you can easily mix your favorite vegetables and fruits with healthy fats (nuts and seeds) and protein-rich foods (milk or yogurt) that otherwise couldn’t be added to a juicer.
Moreover, when a wide array of nutrients are combined, smoothies tend to be much more filling than juice, which makes them especially beneficial if you’re seeking to lose weight.
Fiber content is another way in which the general composition of juices and smoothies differ but it’s not what you might think.
There’s actually a very common misconception that fresh juice lacks fiber, which is a type of carbohydrate that greatly contributes to disease prevention and overall good health. Contrary to popular belief, any beverage comprised of vegetables and fruits will naturally contain fiber.
The fiber contained in fresh juice is soluble. Soluble fiber slows the digestion and absorption of sugar (glucose) from the small intestine, which inhibits sudden spikes in blood glucose and insulin levels. It’s also been proven effective in stabilizing blood sugar levels and lowering blood cholesterol.
Unlike juice, smoothies have the added benefit of containing both soluble and insoluble fiber. Insoluble fiber promotes healthy elimination of wastes from the body, as it binds water making the feces bulkier and softer for quick and easy passage through the intestines.
In addition, insoluble fiber has a unique appetite-suppressing effect, which further adds to the weight loss promoting potential of smoothies. Remarkably, regular consumption of insoluble fiber also reduces the risk of pancreatic and colorectal cancers.
Taking all of these facts together, most people will conclude that blending is actually better than juicing.
Truth is, neither juicing nor blending is inherently better, as fresh juice and smoothies are both quick and convenient sources of vital nutrients. In the end, it all comes down to your personal taste and preference.
If you tend to make these beverages at home, smoothies are definitely the easiest and most convenient of the two, as a blender is all that’s required. Since fresh juicing involves extracting juice from vegetables and fruits you’ll need a juice extractor.
This can be costly depending on the type, as using a high-quality juicer is essential for preserving the nutrients and enzymes in these foods. Still, if you wish to regularly incorporate fresh juice into your diet, a good juicer is, in my opinion, a great investment.
While I’m now a fan of blending, I still love a good mix of fresh juice as a post-workout rehydrating elixir or a mid-afternoon pick-me-up.
All and all, fresh juice and smoothies make excellent inclusions in a healthy balanced diet. To ensure that you’re taking in adequate amounts of key nutrients and fiber, you can easily make it a practice to include both in your daily eating plan. Again, it all comes down to your personal preferences.