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Which Yields the Most Health Benefits—a Smoothie or a Juice?

Although juices and smoothies both promote whole-body health—they do have their differences. Green Smoothies author, Fern Green, breaks down the distinctions for us.

Juices vs Smoothies.  By looking at the following images (hint: one is a juice, one is a smoothie), we can barely tell the difference. Can you? Although juices and smoothies are both capable of  kickstarting your metabolism, firing up your mind, and promoting whole-body health—they do have their differences.  In the following excerpt from GREEN SMOOTHIES, author Fern Green puts things into perspective for us by breaking down the distinctions:


Green Giant bottlealkaliner juice with border











Smoothies and juices are both very good for you, and which you choose to drink is a matter of personal preference.  Both are highly nutritious and use raw ingredients, but to make a smoothie, you use a blender, and to make a juice, you use a juicer.

If you put some fruit and vegetables in your juicer, a great drink full of vitamins and minerals will pour out—one that you can drink quickly and will no doubt give you an energy boost, because all the nutrients will enter your bloodstream in a matter of minutes.  Juicing is the quickest way of getting healthy greens into your body.  The pulp that is left in the juicer (which it’s best to empty and clean out right away) is where the fiber is.  Fiber slows down the absorption of nutrients, which then release slowly into your system.

When you make smoothies, this pulp is whizzed in a blender and broken down into a thick liquid.  You can adjust the consistency to your liking by adding water to make it more digestible.  Smoothies contain fiber which is important to help the body eliminate waste, as it cleans your digestive tract and colon. It’s recommended that you sip smoothies; drinking them too fast can cause bloating.

Having just one juice and one smoothie a day can yield incredible results for your body—just try it!  Here are two recipes (one juice, one smoothie) guaranteed to kickstart a commitment to incorporating more raw foods into your daily diet:


Flavor: Savory


green giant ingredients with border



1⁄2 head broccoli
A small bunch of green grapes
A handful of spinach
1⁄4 green cabbage
1 red apple


Juice all the ingredients together.


This juice contains a large amount of vitamin C and is loaded with antioxidants to fight off disease.

  • Digestion Enhancing
  • Skin Enhancing
  • Blood Nourishing



ALKALINER – Smoothie
Flavor: Slightly Sweet


alkaliner ingredients with border



2 handfuls kale
2 sprigs mint
1 orange, peeled
1⁄2 lemon, peeled


Blend the ingredients with a 1⁄3 cup of water. Add more water if necessary to reach your desired consistency, then drink.


This smoothie is known to be a good stress reliever and is rich in vitamins A, C, and K.

  • Anti-inflammatory
  • Blood Nourishing
  • Diuretic





FERN GREEN is a food stylist, writer, experienced chef, and boutique hotel owner. She regularly writes and styles for magazines and works with various high-profile brands on food styling for editorial, packaging, advertising, and video content. When she’s not food styling or recipe writing, she cooks for her guests from her Italian kitchen garden at Fireflies and Figs in Central Italy.

Reprinted with permission from Green Smoothies, by Fern Green, copyright 2015, published by Ten Speed Press, an imprint of Penguin Random House LLC. Photographs copyright 2013 by Deidre Rooney.



Illustration Credit: Marie Guillard


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