Fruit Juice or Puree? The Ultimate Health and Taste Showdown For Fall 2024

In the quest for a healthier lifestyle, many have turned to the age-old practices of juicing and pureeing as means to consume more fruits and vegetables. But when faced with the decision between fruit juice or puree, which method should you choose?

We delve into the nuances of both techniques, exploring their benefits, drawbacks, and how they might fit into your dietary goals.

Juice Puree Differences

Juicing involves extracting the liquid from fruits and vegetables, leaving behind the fiber. This process can be done using a juicer, which separates the juice from the pulp. Puree includes the whole fruit.

Healthy Diet Reduced All Cause Mortality

How rich could a drug company get if they offered a patented medication that could lower all cause mortality by 50%?  That is what nutrition and healthy lifestyle can do!  Researchers followed 2300 men and women in 11 countries in Europe over the course of 12 years.  The people were monitored for their diet, smoking, exercise, and alcohol intake.  Exercise cut risk of all cause mortality by 37%, not smoking by 35%, moderate alcohol intake by 22% and Mediterranean diet (whole grains, legumes, fresh fruit, vegetables, low in animal food) by 23%.  When combined, this healthy lifestyle cut all cause mortality by more than 50%.

Synergistic Forces in Juice or Puree

Although 1000 mg daily of vitamin C has been shown to reduce the risk for stomach cancer, a small glass of orange juice containing only 37 mg of vitamin C is twice as likely to lower the chances for stomach cancer.  Something in whole oranges is even more chemo-protective than vitamin C.  Although most people only absorb 20-50% of their ingested calcium, the remaining calcium binds up potentially damaging fats in the intestines to provide protection against colon cancer.

In 1963, a major “player” in the American drug business, Merck, tried to patent a single antibiotic substance that was originally isolated from yogurt.  But this substance did not work alone.  Since then, researchers have found no less than 7 natural antibiotics that all contribute to yogurt’s unique ability to protect the body from infections.  

There are many other ways you can boost your energy levels.

Choosing the Right Method for Your Health and Taste

Nutrition in Fruit Juice or Puree

Food is a rich tapestry of thousands of substances, including ingredients that we are only beginning to understand. Food provides the macronutrients that direct the extremely influential hormones and prostaglandins in your body. Food contains known essential vitamins, minerals, and “sub-nutrients” along with some very intriguing conditionally essential nutrients (like lycopenes and ellagic acid) that can bring us beyond surviving a life of chronic illness into thriving with optimal health and vitality.

Anti-Cancer Agents in Fruits

There are many anti-cancer agents in plant food, including over 800 mixed carotenoids, over 20,000 various bioflavonoids, lutein, lycopenes and canthaxanthin.  The point is: we can isolate and concentrate certain factors in foods for use as therapeutic supplements in cancer therapy, but we must always rely heavily on the mysterious and elegant symphony of ingredients found in whole food.

Here’s what you need to know: –

Comparing Juice and Puree Nutrient Absorption

Juices are quickly absorbed by the body due to the lack of fiber, leading to a rapid influx of vitamins, minerals, and antioxidants. This can be particularly beneficial for those needing a quick nutrient boost or for individuals with digestive issues that might struggle with fiber. –

Caloric Content

Since fiber is removed, the caloric content of juices can be quite high, especially if made from fruits. This can lead to a higher sugar intake, which might not be ideal for those watching their sugar levels or trying to lose weight. –

Taste and Texture

Juices are generally smoother and can be more palatable for those who dislike the texture of certain vegetables or fruits. They’re also versatile, allowing for easy mixing of flavors.

Waste Comparison of Fruit Juice or Puree

One downside is the significant amount of waste in the form of pulp, which, despite being fiber-rich, is often discarded. ### Exploring Pureeing Pureeing, on the other hand, involves blending fruits and vegetables into a smooth consistency, retaining all parts of the produce, including the fiber. This can be done with a blender or food processor. –

Looking at Nutritional Balance of Fruit Juice or Puree

Purees retain all the fiber, which is crucial for digestive health, maintaining a feeling of fullness, and regulating blood sugar levels. This makes purees a better choice for sustained energy release. –

ORAC Score of Different Fruits Used in Juice or Puree

ORAC	Oxygen Radical Absorption Capacity	Sponges for Free Radicals
Prunes	288	” .. reduce risk of diseases of aging by adding ORAC foods to diet”
Raisins	141	Floyd Horn, PhD, Tufts Univ.
Blueberries	111
Blackberries	101
Garlic	96	Need 3000 to 5000 ORAC units per day (food & supplements) average
Kale	88	average US intake 1200 ORAC
Cranberries	87
Strawberries	76
Spinach Raw	60
Plum	47

Lower Caloric Density

Due to the presence of fiber, purees tend to be less calorie-dense than juices, making them a better option for weight management. –

Versatility in Use

Purees can be used not just as drinks but also as ingredients in cooking, like sauces, soups, or even as baby food. This versatility can be a significant advantage in incorporating more vegetables into your diet. –

Texture

While some might find the texture of purees less appealing than juices, it can be adjusted by adding water or ice for a smoother consistency.

Health Considerations

Blood Sugar Levels

For those with diabetes or insulin resistance, purees might be preferable due to the fiber content, which slows the absorption of sugars. –

Digestive Health

If you’re looking to improve gut health or need to increase your fiber intake, purees are the way to go. Fiber aids in digestion, prevents constipation, and supports a healthy gut microbiome. –

Detoxification:

Juices are often touted for their detoxifying properties due to the high concentration of nutrients. However, the body’s natural detoxification system might not benefit more from juices than from whole foods or purees.

Taste and Culinary Preferences of Fruit Juice or Puree

Flavor Profiles

Juices can offer a more concentrated flavor, which might appeal to those who enjoy intense tastes. Purees, while less intense, can be more satisfying due to their texture and the feeling of fullness they provide. –

Cooking and Recipes

If you’re into cooking, purees can be a fantastic base for various dishes. Juices, while great for drinking, might not integrate as seamlessly into culinary creations.

Environmental and Economic Impact

Waste Reduction

Pureeing minimizes food waste since all parts of the fruit or vegetable are used. This is not only environmentally friendly but also economically beneficial as you get more yield from your produce. –

Equipment Needed for Fruit Juice or Puree

Both methods require specific equipment. Juicers can be more expensive and bulkier than blenders, but blenders are often multi-purpose tools used for more than just pureeing.

Fruit Juice or Puree?

The choice between juicing and pureeing largely depends on your health goals, taste preferences, and lifestyle: –

For Quick Nutrient Boost or Digestive Issues:
Juicing might be more beneficial due to its rapid nutrient delivery. –

For Weight Management, Blood Sugar Control, or General Health:
Pureeing offers a balanced approach with fiber, making it ideal for long-term health benefits. –

For Culinary Exploration:
If you enjoy cooking or want to incorporate more fruits and vegetables creatively into your diet, purees are more versatile. Ultimately, both methods have their place in a healthy diet. You might find alternating between the two to be the most beneficial, enjoying the immediate energy boost from juices while maintaining the digestive health benefits from purees. Experiment with both to see which fits best into your daily routine or even consider integrating them into different parts of your day for a balanced approach to nutrition. Remember, the key to any dietary change is consistency and enjoyment; choose what you’ll stick with and what brings you pleasure in eating.