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Blending


What It Does:
Turns solids into liquids, so you're still getting pulp, membranes, and seeds

Perks:
With seeds and pulp comes fiber, nature's appetite suppressant. In fact, research links higher fiber consumption with lower body weight; one small study found that adults at healthy weights consume an average of 33 percent more dietary fiber per day than their obese counterparts do.

Pitfalls:
Thanks to all that fiber, you can't easily swig as many servings of fruits and veggies as you might with juicing, so your total nutrient consumption may be lower. And while a good blender can whip your concoction into a silky, smooth consistency, if you're turned off by pulp, juicing may be the better option.

Quick Tip:
If your smoothies are serving as meal replacements, make sure you're using ingredients that are the highest in protein, fiber and healthy fats to create a wholesome drink. Kimball's recommendation: "I usually suggest aiming for 20 to 35 grams of protein, which provides the equivalent of approximately three to five ounces of lean meat, along with at least five grams of fiber and around five grams of healthy fats."

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