Blending fruit, if not over-blended, is a great way to quickly get the nutritional value of several different types of fruit in one serving.
Blending fruit is a good way to get a wide variety of nutrients in a tasty way. Unlike juicing, blending does not strip the fruit of its fiber and does not cause a spike in blood sugar levels. While blending itself does not cause any nutrients to be lost, there is a risk of nutrients being lost due to heating caused by blending for too long. Most commonly, the nutrients lost are pantothenic acid, vitamin C, and possibly vitamin A.
If you cook the blended ingredients, further damage can be done to the thiamine and folate content in the fruit. Another thing to be mindful of is storage time. Storing your blended fruit for longer periods of time (six days or over) can lead to nutrient degradation. Also, the longer the fruit is stored, the more likely it is to lose carotenoids - or pigments that give many fruits their color and sometimes are very beneficial to your health.
Let's assume, though, that you are blending fruit with the intention of immediate consumption. As you reduce your blending time so that your drink has a degree of thickness to it, you will still get all intended nutrients including fiber. Not only that but as people tend to drink smoothies slower than eating (for example pancakes and eggs), the body tends to become satisfied faster, reducing the risk of overeating.
Possible short-term side effects
- loss of nutrients (if over-blended)
- can create tasty smoothies
- enhances satiety
- get the nutrients of many fruits
- consume whole fruits
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Written by Jeff Volling | 12-29-2015
Written by Jeff Volling
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