What is about avoidable in juicing and smoothies?

Here are easy and simple tips to reduce waste, get more nutrients, and save time and money. Whether you’re a juicing or smoothie beginner or a long-timer, we guarantee that you’ll find some surprising and all helpful!

Juice or Smoothie

Juice separates the juice from the pulp whereas a smoothie includes everything. The pulp is full of nutrients so it stands to reason that smoothies contain more nutrients. This oft-argued point is not necessarily true, because the high powered machine that makes a smoothie adds heat and oxygen which actually destroys some nutrients. So the difference in nutritional richness between a smoothie and a juice is not worth arguing. They are both worlds better than anything bottled or canned!

The important differences involve calories and fiber. One of the myths of juicing is that when pulp is removed, there goes all the fiber. The truth is some fiber is lost, but not all. Much soluble fiber remains in fresh juice while most insoluble fiber is removed. The pulp is additional calories so juice is preferred for weight loss. But those with digestive issues will find more help in the fiber-rich smoothie. Also, one of the most powerful cholesterol-lowering compounds is insoluble fiber so a smoothie would be our choice for lowering cholesterol.

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A quick note about the machines that make juices and smoothies. You can use a cheap kitchen blender to make juice but the soupy grit will need to be strained thru a coffee filter which takes time. It’s just not powerful enough to turn a whole fruit or vegetable – skin, seeds, and all – into a smooth drink. A more expensive machine is required. However, your cheap blender is very useful for adding avocado or banana to your juice – foods that clog most juice machines.

Mixing Fruits & Veggies

According to nutritionists fruits and veggies don’t mix with two exceptions: carrots can be mixed with any fruit, and apples can be mixed with any vegetable. But then again we mix all kinds of fruits and veggies in our juice recipes without any digestive issues.

Go Green

Leafy greens are so packed with nutrients they are called ‘superfoods.’ The most super of them all is wheatgrass which you can grow easily at home. Greens are bitter and powerfully rich so you only need a bit to benefit. Too much may upset your stomach. You can also reduce the bitter taste by adding a little lemon.

Juice & Smoothie Machines

‘Centrifugal’ juice machines are less expensive, but they don’t do greens, and we hope we’ve convinced you of the importance of adding greens to all your juice recipes. We suggest a ‘slow’ juice machine (about $300 – Hurom 100, Omega VERT, or Breville Crush) which adds less heat and oxygen thereby preserving more nutrients.

Juice the Skin, Pith, and Pulp

Rough skins, such as pineapple and avocado, and any pits and seeds should be removed. But apple skin and citrus peel are edible (except the orange) and full of nutrients. Also the pith, that soft white material just under the rind, also has nutrients. As for pulp, add mayonnaise to it for a delicious mock tuna salad. Or add pulp to pancakes, cookies, and even hummus. Some seeds and greens will upset your stomach, so make sure you are knowledgeable about that before starting your smoothie adventure.

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Go Organic

Whatever gets on the skin of fruit or veggies will be absorbed to some extent. Washing your fruits and vegetables is very effective against bacteria but not fertilizers and pesticides. Anything labeled ‘organic’ means that it is free of these chemicals. Refer to the Environmental Working Group’s annual list of the most chemically laden fruits and vegetables (‘Dirty Dozen’) that you should thus try to bury organic.

No More Mold

Here’s a money-saving trick. Just spray or rinse your berries in a solution of 1 cup vinegar and 10 cups water. Let them soak for just a few minutes and then let them dry completely. You will not taste any vinegar flavor on your berries and they’ll last a week longer without mold.

Drink Right Away

The rich nutrients in fresh juice begin to disappear within minutes so drink your juice or smoothie immediately. It’s better to freeze your produce than a juice or a smoothie.

Good Morning

Studies have found that our bodies absorb more nutrients in the morning. So have a juice or smoothie for breakfast.

Juice for Kids

Research has found that children who take multivitamin supplements have higher IQ’s. Introduce your child to fresh juice which is more nutrient-rich than the best multivitamin with more vitamins, minerals, fiber, enzymes, and phytonutrients. Also, research is beginning to question the safety of supplements. For instance, vitamin E and selenium increase the risk of prostate cancer in men under 65, and beta-carotene increases the risk of lung cancer in smokers.

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Food Borne Illness

The CDC reports that produce is the leading cause of food poisoning in the US (although more hospitalizations are due to dairy products and more deaths are attributed to poultry). Produce with the greatest risk are melons (the rough skin traps bacteria and gets carried to the flesh when cut) and packaged pre-cut leafy greens.

The CDC and FDA recommend rinsing your produce in cold water, don’t buy pre-cut veggies and fruits, and grow your own sprouts. Washing with soap is not recommended. For easy guidelines see this article by the University of Maine.

Add a little vinegar for additional protection. A study published in the “Journal of Food Protection” found that washing apples with vinegar and water reduced bacteria significantly better than water alone. The premier food magazine, “Cook's Illustrated,” sponsored a similar experiment and found that vinegar killed approximately 98% of bacteria on the surface of fresh fruits and vegetables. No soaking required! And no vinegar taste! Just spray white vinegar on your produce and rinse.

But let’s put this in perspective I know folks who rarely rinse their produce and have never had a problem. I’m one of them! However, if you’re pregnant, or you're making juices or smoothies for your children – both have a greater risk of infection and illness - I’d surely rinse all produce. And every time I read something about the working conditions of huge farms that grow and harvest commercial foods, I start rinsing all my produce! Unlike packaged beverages which undergo
 pasteurization to eradicate harmful organisms, fresh juice can only be made less risky by rinsing your produce. Also, storing fresh juice makes it more vulnerable to bacteria so it’s best to drink it right away.

Toxic Substances

Some seeds, rind, and leaves of common fruits and vegetables should not be eaten! This will likely surprise you as much as it did me! The seeds of apples, peaches, apricots, cherries, and raspberries, as well as the leaves of carrots, rhubarb, parsnip, and Queen Anne’s Lace (wild carrot) contain toxic compounds, but the amounts are so minute as to be of no real concern.

The major compound is known as amygdalin which produces cyanide, but the amount is so small that your body easily neutralizes it. There are claims that amygdalin has positive uses including cancer treatment. The American Cancer Society reviews this claim in a thorough and balanced article, and for an alternative view click here. The bottom line is that you would have to eat handfuls of these seeds or pits AND DIGEST THEM to experience serious illness. The seeds and pits have a tough coating impervious to digestion by most mammals. Symptoms of amygdalin toxicity are severe stomach cramps, headache, dizziness, difficulty breathing, and seizures. However, if too many seeds were eaten and digested, one would likely vomit a few times and not develop any other symptoms.

The rind of orange and grapefruit has a small amount of a toxic compound now used as an insecticide. Ingesting a small amount is absolutely safe for you and your pets, but several orange peels will definitely upset the stomach.

There is also mention of toxic substances in some sprouts. This is another one of those pieces of info that's interesting but of no real health concern. In the interest of awareness here's a brief review of toxins in sprouts. Lathyrogen is found in an inedible species of bean in the genus Lathyrus. Inedible so not a concern. Saponins are found in bean sprouts and are not harmful, though some claim this is so because outside of the body in test tube conditions saponins kill red blood cells. They are not only harmless in the body but extremely beneficial for lowering cholesterol, protecting against heart disease, and fighting certain cancers. Canavanine is a toxic compound found in alfalfa seeds. However, as with the toxin in apple seeds, it is so minute as not to be an issue. An adult would have to consume 14,000 milligrams of canavanine at one time to feel any toxic effects. A large helping of alfalfa sprouts gives you a few milligrams. For more about these compounds in sprouts go to this link.

Digestive Issues

A while we’re on the subject of stomach upset, certain fruits and veggies are so powerful that you may experience some stomach distress if you drink too much of them. Too many leafy greens or wheatgrass can do this. For others, too much beet will do the same.
For those with sensitive digestion, mixing raw fruits and veggies can do this. I mix them every day with no ill effect. Standard nutritional rules state that in generally fruits and veggies should be eaten separately, though certain fruits go well with certain vegetables. In fact certain mixes are highly recommended for juice fasting and dieting, and for fighting diseases. The most common ‘ill effect’ of mixing fruits and veggies is gas, because fruit digests faster and uses different digestive enzymes. Carrots and apples are considered exceptions – carrots go well with any fruit and apples go well with any veggie.

Nutritional Deficiency

This is a concern only for those who limit themselves to juice or smoothies alone for long periods, especially if you’re pregnant, a young person still growing, and women in and past menopause. You can get all necessary nutrients from fruits and vegetables, but special attention needs to be paid to nutritional requirements during long juice fasts and diets. The nutrients which need special attention are iron, protein, calcium, B12, zinc, and Omega 3 fatty acids. These are critical nutrients that are difficult but not impossible to get from a vegetarian, vegan, or all-juice diet.

Medical and Dental Issues

Grapefruit juice is contraindicated if you take certain medications. Talk to your physician or pharmacist if this is a concern.

If you have any thyroid issues, compounds in raw cruciferous vegetables can interfere with your treatment. Again talk with your physician because thyroid and other health problems can be effectively improved with certain fruits and vegetables. Cruciferous veggies include kale, broccoli, cabbage, bok choy, cauliflower, turnips, arugula, Brussels sprouts, radishes, collard greens, kohlrabi, rutabaga, and watercress.

Another medical concern is diabetes. The old rule of thumb is that anyone who is diabetic should stay away from fruit and sweet veggies such as carrots, beets, etc. Recent research has overturned this with the discovery that many fruits and veggies have compounds that actually help regulate sugar levels better than cooked food. This is exciting news for diabetics so talk to your physician right away!
There is concern about the issue of fiber. Fresh juice separates 'pulp' from juice. The pulp is primarily insoluble fiber. Soluble fiber remains in the juice. Nonetheless, juice provides less fiber than the whole food unless one returns the pulp to the juice. For those who need more fiber in their diet, blended drinks (popularly known as 'smoothies') may be a better choice since they do not separate pulp from the juice. Pulp is also added calories so for weight loss, juice is a better choice.
The National Osteoporosis Foundation points out that compounds in dark leafy vegetables (kale, spinach, etc.) can interfere with calcium absorption. They recommend that these rich foods be added to your juice recipes 2-3 times a week instead of every day.

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Spinach is also high in oxalate, a compound that can lead to the formation of kidney stones. People with calcium oxalate kidney stones should avoid overdoing this veggie.

Don’t juice too many tomatoes or oranges if you have acid reflux since the high acid content can aggravate and even lead to acid reflux.
Finally, there is a greater risk of gum disease and tooth decay chiefly among children and teenagers whose diets are entirely vegetables and fruits (vegan and vegetarian) without proper attention to the nutrients mentioned above according to Dr. Ludwig Leibsohn of the Academy of General Dentistry. These nutrients are not easily found in a strict fruit and veggie diet.