Whole Fruit, Smoothie, or Juice?
Finding What Works Best for Your Life and Body
A little while ago, I shared a smoothie recipe with some friends, and a few of them responded with something along the lines of:
“It’s always better to just eat the fruit.”
No blending, no juicing. Just bite and chew. And honestly, that got me thinking.
Is there only one good way? Is eating fruit really that much better than drinking it in a smoothie? What do we gain—or lose—when we drink our nutrients instead of eating them whole?
So this week, I did a little digging.
Whole Fruit vs. Smoothie vs. Juice
Let’s start with the basics.
Whole fruits come with all their natural fiber intact. That fiber slows down how your body absorbs sugar, which keeps your blood sugar steadier and helps you feel full longer. Chewing also naturally slows you down, which gives your body more time to register fullness.
Smoothies, on the other hand, do break down some of that fiber, but they still retain most of it (unlike juice). And here's the magic: when you blend your fruit with leafy greens, chia seeds, or even nut butter, you’re creating a nutrient-packed combo that would be hard to match just snacking here and there.
Juice is the one that can sneak up on you. Even though it's technically “fruit,” it’s usually stripped of fiber and super concentrated with sugar. One glass of apple juice can have as much sugar as a soda, and it hits your bloodstream just as fast.
So, it’s not just about “eating vs. drinking.” It’s about what you’re putting in the blender or juicer and what stays behind.
Smoothies Help You Eat More Veggies (Without Noticing)
One of the most compelling arguments for smoothies? They’re an easy way to pack in vegetables you might otherwise skip.
Dr. Brooke Goldner, a physician who developed a plant-based healing protocol, credits green smoothies as one of her main tools for reversing her own chronic illness. Her “hyper-nourishment” approach often includes cups of raw greens in one drink.
Dr. Will Bulsiewicz, a gut-health expert, blends spinach, broccoli sprouts, berries, and walnuts in his daily smoothie to feed his microbiome.
Endocrinologist Dr. Montse Prados developed a green smoothie recipe aimed at reducing bloating and promoting gut health. Her blend includes plant-based milk, kiwi, pear, spinach, chia seeds, and mint leaves, focusing on natural, anti-inflammatory ingredients.
And honestly? There are days when I don’t even see a vegetable until dinner, but if I blend a cup of spinach into a berry smoothie, I’m already ahead.
What About Sugar Spikes?
Building a Balanced Smoothie:
To create a smoothie that supports stable blood sugar levels, aim for a combination of fiber, healthy fats, and protein.
A practical guide to follow is:
Fiber: Incorporate ingredients like chia seeds, flaxseeds, spinach, or cauliflower. Fiber slows digestion and helps prevent blood sugar spikes.
Healthy Fats: Add sources of unsaturated fats such as avocado, nut butter, or seeds. These fats can improve insulin sensitivity and provide sustained energy.
Protein: Include Greek yogurt, protein powder, or tofu to enhance satiety and further stabilize blood sugar.
Keep fruit to 1 serving (think: half a banana or ½ cup berries).
The goal isn’t to make your smoothie taste like salad, it’s just to create something that keeps you full and steady, not spiking and crashing.
🍓 Smart Fruit Choices
Quick reminder: not all fruits hit your body the same way. If you want to keep your blood sugar happy, sticking with lower-glycemic fruits is the way to go. Berries (like blueberries, strawberries, and raspberries) and apples are some of the best picks.
Fruits like bananas and mangoes are delicious, but they come with a bigger natural sugar punch. We don’t have to ditch them, just think about pairing them with a little extra fiber or protein to even things out.
And hey, even whole foods can sneak up on you if you’re not paying attention, so it’s always smart to keep an eye on portions, even when it’s “the good stuff.”
Here's a recipe that aligns with these principles:
Sample Blood Sugar-Friendly Smoothie
½ cup frozen berries
½ cup spinach
1 tablespoon chia seeds
½ avocado
1 scoop unsweetened protein powder
1 cup unsweetened almond milk
Blend until smooth and enjoy a nutrient-dense smoothie that supports stable blood sugar levels.
This is a good base recipe that you can experiment with. I like to add a teaspoon of cacao powder or swap chia seeds for flaxseed meal for variety.
Bottom Line: There’s Room for All of It
There’s no need to pick sides. Whole fruit? Absolutely. Smoothies? Yes, please. Even juice can have its moment (just in small amounts and ideally not on an empty stomach).
For me, smoothies are an easy, delicious way to sneak in more fiber, greens, and variety. That’s why it is in 99% of the recipes shared here.
For others, a crunchy apple might be the go-to.
Whatever you choose, it’s all about how it works for you, your body, your schedule, and your mood.
Next time you reach for the blender, try tossing in a veggie or a scoop of seeds. Your body (and your blood sugar) will thank you.
Swap Things Up
Sometimes, we get stuck doing things the same way without even noticing. This week, pick one small thing you always do a certain way, and swap it up.
Have you noticed that I made a few changes in this week’s edition? We didn’t focus on one ingredient this time. ;)
Continuing…
Brush your teeth with your non-dominant hand. Take a different route on your walk. Swap your morning coffee for tea one day (matcha would be a great choice).
Or, if you're feeling bold, look at a bigger habit that could use a refresh. Maybe it's the way you plan meals, or even how you unwind at night.
It doesn’t have to be perfect or permanent, just playful. See what shifts when you switch things around.
These small shake-ups might feel silly at first, but they’re like little workouts for our brain, helping build new pathways that support flexibility, memory, and even long-term brain health.
Start simple, stay curious, and have fun seeing where a little swap can lead.
That’s all for today!
