When it comes to blending fruit and veg, we know that smoothies are good for us, but what we tend to ask is if the act of blending actually makes these healthy foods less valuable.
There are many myths about blending veg and fruits. You can hear rumors that when you blend up your fruit and vegetables for smoothies, it removes the fibers and nutrition from them.
This is often why doctors will typically recommend that you eat fresh fruit and veg and do not drink smoothies or juices. However, this entire myth is not exactly true.
Today, we will uncover the truth of what blending vegetables (and fruits) actually does to their fiber and nutrient content!
Does Blending Vegetables Destroy Fiber & Nutrients?
So, does blending destroy fiber and nutrition in fruit and vegetables? Well… No. To put it plainly, blending does not DESTROY any of the fiber of nutrition. You do not end up with just the flavor of the fruit or veg.
Instead, what happens is that you may lose some of the fiber or nutrients, however, you won’t lose all of it, and in some vegetables and fruits, you will not lose a massive amount of the nutrition or fiber.
Fiber is more susceptible to the effects of blending than nutrition is. Actually, since both soluble and insoluble fibers in fruits and vegetables will work together in order to provide a slow release of sugars and aid in digestion, blending actually breaks down the insoluble fibers.
This technically pre-masticates it, it does not “Destroy” it.
This means that there will be a quicker release of glucose into your liver and your blood sugar will spike. Losing optimum fiber isn’t necessarily all that bad though, and a liquid glass of veg is just as healthy nutritionally.
Even where you may slightly lack some nutrition, your body gets it a lot faster
Is Blending Vegetables As Good As Eating Them?
Imagine you have the option between a smoothie and a salad, which would you choose? Most of us would go for the smoothie, as great as a salad is, smoothies are just more exciting, aren’t they?
Blending a salad into a smoothie can actually be more beneficial, especially in the short term, as your body will absorb nutrition with more ease. As the blender breaks up the cell walls of the fruit or veg, there is then a result of antioxidants inside of the fruit or vegetable, which allows your body to digest it easier.
Does Blending Fruit Destroy Fiber?
Should you eat blended fruit or whole fruit? Blending fruit or vegetables does not actually destroy fiber, or even change the fibrous content of whatever is being chopped up inside of your blender.
The only thing that can change is how the fiber from the fruit or vegetable is absorbed by your body.
The entire concept that blending destroys fiber and nutrition in any way that actually matters is a complete myth.
In fact, smoothies contain a lot more fiber than juicing the fruit.
Does Blending Fruit Increase Sugar?
The other concern people tend to have is in reference to the sugar content in a smoothie once you have blended fruit. Many fruits are well known to have a lot of sugar in them naturally.
Once you have blended fruit, the natural sugars inside of the fruit end up released from the cell walls of the fruit. This results in them becoming ‘free sugars’.
Free sugars can include any sugar (even those which are found in maple syrup and honey), and this is the primary kind you should be keeping an eye on if you are concerned about the health of your teeth and energy.
Even if you add in vegetables like kale or spinach (which are powerfully healthy) you should still be cautious as fruits can be very high in sugars. Even a smoothie balanced between fruits and kale or spinach can be high in sugars.
The Takeaway – To Blend Or Not?
Blending is not bad and the myth that it is should be erased. You should, however, watch the sugar levels in a smoothie or other blend, especially with fruits. However, blending does not lower the amount of fiber or nutrients in the smoothie, not enough for it to matter anyway.
It simply changes the absorption of the nutrition and the fibers, however, this means it does also change the way your body absorbs the sugars from fruits too. Therefore, you should be careful of extremely high-sugar fruits.
If you want to blend, and make smoothies, go for it. Do not let rumors stop you, all this negative talk is just a myth. Just be sensible and consider nutrition before you blend. Common smoothie sense is the only thing you should consider.
Does Blending Spinach Destroy Fiber?
When it comes to blending spinach, or any other fruit or vegetable does not destroy the fiber in it. Blending it only changes how your body absorbs the fiber. It does not destroy or reduce the amount of fiber that was originally present.
Does Blending Oats Destroy Fiber?
Blending oats does not destroy the fiber. If you blend oats with anything and consume it, no fiber will have been destroyed. Unless you specifically tried to remove the fiber.
Does Blending Destroy Protein?
Blending does not destroy protein or any other nutrient in a fruit or vegetable. Blended veg and fruit is nutritionally the same as whole veg and fruit.
Does Blending Destroy Enzymes?
Enzymes can pass through your digestive system unphased, and pass through your teeth and digestive enzymes too. Being roughed up by your blender is not going to do anything to enzymes.
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