Juicing vs Blending by Nutritionist, Julie Daniluk

healthy living Jun 15, 2020


Have you ever wondered what the difference between JUICING and BLENDING? You are in the right place!

Juicing and blending vegetables is a great way to help improve kidney function, maximize your nutrition, and support immunity. Juicing not only keeps you hydrated but can help to dramatically increase your potassium, which in turn will help balance your sodium levels.

Sodium and potassium have a beautiful relationship in the body as both are needed for proper fluid balance, muscle and cardiac function, and nerve impulses. These minerals need to stay in balance for optimal health.


Juicing and blending helps us to get 7-10 veggie and 3 fruit servings a day so that we cover off all the immune-boosting nutrients.

The rainbow of colours each provide their own power! Beyond being a feast for the eyes, each colour brings Vitamin A to Zinc.

  • Foods high in Vitamin A, like carrots, squash and yams, are most often yellow or orange. They help to repair the skin and digestive lining.
  • Foods high in vitamin B tend to be green: think asparagus, chard, spinach and green beans. These foods work to nourish the nervous system.
  • Red foods like berries and red cabbage are high in Vitamin C and are critical for the production of collagen, the protein we use to make skin, joints, tendons and ligaments.
  • The foods that have the highest numbers of antioxidants are blue and purple, such as blackberries, blueberries, concord grapes, purple cabbage and figs. Antioxidants are great for longevity and detoxification in the body.



Juicing extracts the nutrients and liquid from vegetables and fruits leaving the fibre behind. Juicing is ideal when you want to maximize nutrients but need to avoid the extra fibre. This may be for medical reasons (e.g. if you have Inflammatory Bowel Disease) or you simply don’t like the texture.

It is beneficial for 3 reasons:

  1. You can maximize how many veggies and fruit you fit into your day (up to 30 servings a day). It is difficult to eat 30 servings of veggies a day without feeling overwhelmed, but with a juicer, you can enjoy many servings with ease.
  2. When you remove the fibre, you easily absorb the nutrients locked inside. For those fighting an inflammatory illness, juicing ensures you get maximum nutrition without struggling with digestion.
  3. The fibre can be irritating for some people with IBD (Inflammatory Bowel Disease i.e. Colitis) and is best minimized at times while the bowel heals during a flare up.

Some of my favourite choices for juices include celery, parsley and cilantro. Carrot and beet are also very beneficial because beta-carotene and betaine are important phytonutrients for the kidneys that reduces free radical damage.

Blending on the other hand purees the produce into smoothies with all the fibre intact. Blending is fantastic when you want the most economical nutrition with the added benefit of blood sugar balance.

Here are the 3 main benefits:

  1. Blending is great way to consume more soft dark leafy greens like spinach, kale and chard. In the wintertime, I add hot water to my green veggies along with lemon juice and seeds to make a shake-soup to start my day.
  2. You can hide veggies. If you prefer a more classic smoothie, you can start with fruit and sneak in the veggies to assure that everyone will get their daily dose of vitamins, phytonutrients and minerals.
  3. Where blenders shine is you can add dozens of superfood powders, nut butters and frozen ingredients. The recipe selection is vast and the clean up is easier. The blender is at a price point that most people can really afford so it is a great stepping-stone for any health seeker.


Here are 2 of my favourite recipes to enjoy the benefits of both juicing and blending. Click one of the names for the full recipe!

  1. Anti-inflammatory Powerhouse Juice
  2. Blueberry Thrill Smoothie

TIP: When juicing, always remember that your juices should be 50 percent juice and 50 percent water to prevent a spike in your blood sugar. You can reduce the glycemic index of your juice by adding lemon, apple cider vinegar or up to one tablespoon of omega-3 oil. Also, try to wash your produce under some warm water before juicing or blending to avoid the chill.



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