The notion that blending fruits and vegetables destroys nutrients and fiber has sparked debate among health enthusiasts. This article delves into the scientific evidence to address this concern, providing clarity on the impact of blending on the nutritional value of produce.
Nutrient Loss: A Minor Inconvenience
While it’s true that blending can lead to a minor loss of some nutrients, primarily antioxidants like vitamin C and E, the overall impact is insignificant. The majority of nutrients, including fiber, vitamins, minerals, and carbohydrates, remain intact during the blending process.
Oxidation and Nutrient Loss:
Oxidation, a chemical reaction that occurs when fruits and vegetables are exposed to air, can cause a slight decrease in antioxidant levels. However, this loss is minimal and does not significantly compromise the overall nutritional value of the produce.
Fiber: Unfazed by Blending
Fiber, a type of carbohydrate that aids digestion and promotes gut health, is remarkably resilient. Its complex structure remains intact even after blending, ensuring its beneficial effects are preserved.
Studies Supporting Nutrient Retention:
Numerous studies have demonstrated that blending does not significantly affect the nutrient content of fruits and vegetables. Research has shown that cell walls and fiber remain present in smoothies, indicating minimal nutrient loss.
Benefits of Blending:
Blending offers several advantages, including:
- Increased Consumption: Smoothies can encourage individuals to consume more fruits and vegetables, contributing to a healthier diet.
- Improved Digestion: Blending breaks down produce, making it easier to digest and absorb nutrients.
- Versatility: Smoothies provide a convenient and versatile way to incorporate a variety of fruits and vegetables into your diet.
Addressing Concerns:
Some individuals may express concerns about the potential for blood sugar spikes after consuming smoothies. While it’s true that smoothies can cause a faster rise in blood sugar compared to whole fruits and vegetables, this can be mitigated by adding ingredients like protein, healthy fats, and fiber.
The evidence overwhelmingly suggests that blending does not significantly destroy nutrients or fiber. In fact, smoothies can be a valuable tool for increasing fruit and vegetable intake, promoting overall health and well-being.
Additional Considerations:
- While blending does not significantly affect nutrient content, it’s important to choose fresh, high-quality produce for your smoothies.
- Adding ingredients like protein powder, nuts, seeds, or leafy greens can enhance the nutritional value of your smoothies.
- If you have any concerns about blood sugar levels, consult a registered dietitian or healthcare professional for personalized advice.
Embrace Blending for a Healthier Lifestyle:
Blending offers a convenient and effective way to incorporate more fruits and vegetables into your diet. By understanding the minimal impact of blending on nutrient content, you can confidently enjoy the numerous benefits of smoothies as part of a healthy lifestyle.
Does Blending Destroy Nutrients?
Thus, does blending eliminate nutrients? To put it briefly, perhaps a little bit, but not enough to worry about
When someone claims that blending eliminates nutrients, they are typically attempting to convince you that blending increases fruit and vegetable oxidation, which results in nutrient loss (observe how an apple’s cut surface browns when sliced; this is a type of oxidation reaction).
Although this is accurate in theory, the loss of nutrients is not significant. Let’s unpack it.
First of all, not all nutrients are antioxidants. Therefore, nutrients like B vitamins and fiber (more on fiber later) that aren’t antioxidants don’t lose nutrients through oxidation.
And for nutrients that are antioxidants, like vitamin C, vitamin E, copper, zinc, and selenium, nutrient loss through oxidation takes time (according to the Produce for Better Health Foundation).
Nutrient loss is inevitable with food. Per the University of California, Davis, the moment a fruit or vegetable is picked, nutrient loss starts. Add in the time it takes for the food to get from plant/ tree to your plate, and you’ve added a little more nutrient loss. Any sort of preparation, like cooking, peeling, chopping for a salad – it will all involve nutrient loss.
BUT!!! It’s all on a minor scale.
Smoothies still have a net beneficial nutritional impact.
In fact, one study found that consuming a 250-gram smoothie serving played a key role in helping different population groups achieve recommended daily nutrient intakes for vitamin C, minerals, and dietary fiber, minerals.
But let’s talk a bit more about fiber.
Does Blending Fruit Destroy Fiber?
Like mentioned above, fiber passes through your GI system intact. It implies that it can withstand the acid in your stomach, saliva, digestive enzymes, molars, and teeth. And it remains unchanged.
Does it mean that a minute in a blender will ruin it?
Again, you don’t have to take my word for it because we do have some research that backs up fiber remaining in smoothies.
What happens to fiber if I cook or blend my veggies?
FAQ
Does blending break down nutrients?
Does blending help nutrient absorption?
Does blending food reduce calories?
Is blending food different than eating it?
Does blending increase nutrient loss?
Since oxidation occurs when fruits and vegetables are cut and exposed to oxygen, it’s thought that process of blending greatly increases oxidation and therefore greatly increases nutrient loss. But here’s the thing, oxidation takes time. Even if it takes you 15 to 20 minutes to gulp down that smoothie, nutrient losses via oxidation will be minimal.
Are you worried about losing nutritional value when blending fruits and vegetables?
If you’re worried about losing nutritional value, you don’t need to be. Many people jump on the fact that blending fruits and vegetables causes the nutrients found within to oxidize. Nutrients are lost when exposed to oxygen – this cannot be denied. However, it takes time for oxidation to have a real impact, about an hour after blending the fruit.
What happens if you blend food?
When you blend food, you introduce it to oxygen. Some claim that blending removes up to 92% of nutrients and fiber from fruit and vegetables. This claim is largely untrue. It takes 90 to 120 seconds of blending for oxidation to destroy 92% of nutrients and fiber. Most blenders are high-speed machines that produce juice in just 10 seconds.
Does blending destroy nutrients and fiber?
Many people who say that blending destroys nutrients and fiber are actually confusing blending with juicing. Blenders are used to make fruit juice, but they function very differently from juicers. A juicer will both destroy and remove nutrients and fiber.