I prefer to blend rather than juice because, I don't like to throw out the pulp of the fruits and vegetables. From juicing over the years I felt it was a great way to get a number of powerful minerals and nutrients. But I also saw that, I was missing, a lot of important nutrients like fiber from the pulp. The extract of the liquid from the fruit and vegetable can increase the blood sugar quickly, where as the presence of fiber helps to raise the blood sugar slower with control. That's why I like blending over juicing, to get all the important nutrients as well as the fiber. And when you blend, you don't lose value of the vegetable like when cooking.
We should be consuming both soluble and insoluble fiber. Soluble fiber has more influence on blood sugar, allowing control and regulation rather than a rapid surge, keeping it in balance. Insoluble fibers main job is to eliminate the bowels. In the May 2010 issue of the journal Brain, Behavior, and Immunity reports the finding of researchers at the University of Illinois, Urbana, that, soluble fiber reduces inflammation and strengthens immune function. Soluble fiber increases the production of anti inflammatory proteins. It helps the immune cells recover faster to avoid infections and promote anti-inflammatory activity. When the immune system responds well, it protects from infection and provides good recovery from exercise. Good immune function is related to aging slower. Soluble fiber is responsible for duration of energy through the day rather than a quantity of simple sugars spiking the levels and crashing you into fatigue and tiredness.
Soluble vs. Insoluble FiberSoluble (From Webmd.com)
Soluble fiber dissolves in water. Insoluble fiber does not. To some degree these differences determine how each fiber functions in the body and benefits your health.
Soluble fibers attract water and forms a gel, which slows down digestion. Soluble fiber delays the emptying of your stomach and makes you feel full, which helps control weight. Slower stomach emptying may also affect blood sugar levels and have a beneficial effect on insulin sensitivity, which may help control diabetes. Soluble fibers can also help lower LDL (“bad”) blood cholesterol by interfering with the absorption of dietary cholesterol.
Sources of soluble fiber: oatmeal, oat cereal, lentils, apples, oranges, pears, oat bran, strawberries, nuts, flaxseeds, beans, dried peas, blueberries, psyllium, cucumbers, celery, and carrots.
(Also grapes, pineapples, bananas, peaches, plums)
Insoluble fibers are considered gut-healthy fiber because they have a laxative effect and add bulk to the diet, helping prevent constipation. These fibers do not dissolve in water, so they pass through the gastrointestinal tract relatively intact, and speed up the passage of food and waste through your gut. Insoluble fibers are mainly found in whole grains and vegetables.
Sources of insoluble fiber: whole wheat, whole grains, wheat bran, corn bran, seeds, nuts, barley, couscous, brown rice, bulgur, zucchini, celery, broccoli, cabbage, onions, tomatoes, carrots, cucumbers, green beans, dark leafy vegetables, raisins, grapes, fruit, and root vegetable skins.
(Most of your insoluble sources have many minerals and nutrients).
Use pineapple or orange juice as the base. I prefer pineapple juice. The juice is about 5 to 6 grams of fiber per liter. Use half to all of the 1 liter.
1 Carrot= 2 to 2.5 grams of fiber
Carrots are an excellent source of Vitamin A , Vitamin C and a highly powerful antioxidant beta-carotene. The brighter the color of the carrot, the more beta-carotene it contains. Carrots provide the most nutritional value when consumed raw. The antioxidants in carrots help with regulating blood sugar, decreasing the markers to aging and boost immune system functioning.
A Handful of Kale= 1/2 of cup = 2.6 grams of fiber
This green is full of minerals that remains atop of the leader board making it the world's healthiest vegetable. Kale contains Vitamin A, C , K, copper, potassium, iron, manganese and phosphorus. It helps fight and prevent cancer, diabetes and heart disease. You can be very generous with the kale because you will not taste it in the blend, unlike adding beet root.
1/4 of Beetroot= 1.8 grams fiber
Beetroot improves fitness, exercise and performance because it helps to lower blood pressure and increase blood flow. Beetroot contains an abundance of folate and manganese. It contains thiamine, riboflavin, vitamin B-6, pantothenic acid, choline, betaine, magnesium, phosphorus, potassium, zinc, copper and selenium. Be careful how much you add beet root has a strong earthy taste.
1/4 Pineapple= 3 grams of fiber (Optional)
Pinapples contain B6, potassium, magnisum, maganese, antioxidents, riboflavin, thamine. Helps fight cancer, asthma, lower blood pressure, diabetes, digestion, inflammation.
2 Bannans = 6 grams of fiber
Bannas are high in B6, Vitamin C, Potassium and Magnisium. The benefits of bananas lower the risks of heart disease, diabetes, cancer, lower blood pressure. They improve heart functioning.
1 Apple = 4.4 grams fiber
Apples are very high in antioxidants, flavanoids, and fiber. The antioxidants and nutrients in apples help reduce the risk of developing cancer, hypertension, heart disease and diabetes.
1 Lime= 1.6 grams
They are excellent sources of B6, potassium, Vitamin C, flavanoids and phytochemicals. Limes prevent diabetes, constipation, heart disease, arthritis, ulcers, heart disease and improves digestion.
1/2 Avocado= 4.6 grams
Avocados contain the good unsaturated fat. Fat is a great source of energy. It last longer than carbohydrate sources. It is not harmful like saturated fat that stores itself around and in your organs; heart, liver, etc. They help prevent heart disease, stroke, cancer and helps lower cholesterol, where saturated fat does the complete opposite. Avocados contain protein, B9, B6, B5, Vitamin C and Vitamin E and are low in sugar,
Thumb of Ginger
Ginger is an herb. Ginger is great to reduce inflammation and muscular pain induced by exercise, nausea, headaches, couch, respiratory infection, arthritis.
This whole concoction produces about 30 grams of fiber. If you can drink two 8oz. glasses a day you are half way there in meeting the requirement of fiber intake at 30%. The other 15% you can receive through food sources. That's the power of blending, it is still food, not just juice. Over time you will see the results in your blood work, blood sugar, cholesterol, blood pressure and immune system function. You will feel the energetic effects sooner. When I say energetic effects, don't think about a surge of energy like a drug produces, think about and feel the overall effect. Feel how you can go through your day without being tired sustaining energy rather than the energy crashing. This is the door to incorporating a fitness and health program, having energy. Don't think about overloading each day, try to ingest it each day. You will see and feel a difference.
References used for this blog:
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