Juices and smoothies dominate the wellness world, but beyond the trends, what does the science really say? And where does chewing fit into this picture? Let’s break it down.
Juicing: Pros & Cons
Juicing extracts liquid from fruits and vegetables, removing fibre and leaving behind a concentrated nutrient-rich liquid. But this comes with pros and cons:
✅ Higher Nutrient Bioavailability: Without fibre, certain micronutrients like Vitamin C and polyphenols are absorbed faster.
✅ Easier Digestion: Juicing provides a rapid influx of vitamins without taxing the digestive system, which may benefit people with gut sensitivities.
❌ Lacks Fibre: Fibre is essential for gut health, blood sugar regulation, and satiety. Juices miss out on this crucial component.
❌ Fructose Overload: Fruit-heavy juices deliver a high sugar load without fiber, causing blood sugar spikes and potential metabolic stress. Studies show that excess liquid fructose consumption is linked to fatty liver disease, insulin resistance, and metabolic dysfunction.1
Debunking the Celery Juice Hype
Celery juice is often touted as a detox miracle, but there’s no scientific evidence supporting these claims. While celery is rich in antioxidants and polyphenols, it doesn’t ‘cleanse’ your body—that’s your liver and kidneys’ job (Bjarnadottir, 2020). Whole celery or blended celery in smoothies retains fibre, supporting gut health far better. The “Medical Medium” is Anthony William, a self-proclaimed health expert who gained popularity for promoting the celery juice trend. Notably, he has no formal medical or scientific qualifications. William claims his health advice comes from a “spirit” that provides him with medical information. Despite his large following, especially among celebrities, none of his claims—including that celery juice can cure conditions like cancer, autoimmune diseases, or chronic illnesses—are supported by scientific evidence. Health professionals and scientists widely criticise his advice for lacking credible research and potentially misleading vulnerable individuals seeking legitimate medical guidance.
That said, celery juice isn’t without benefits. It’s hydrating, low in calories, and rich in vitamins, minerals, and antioxidants like luteolin and apigenin, which may support overall health. Enjoy it as part of a balanced diet—but skip the miracle claims and focus on the real, science-backed benefits.
Why Smoothies Might Be the Better Option
Unlike juices, smoothies retain the whole fruit or vegetable, keeping fibre intact, which slows digestion and prevents blood sugar spikes.2
✅ Balanced Nutrient Delivery: Smoothies provide fibre, protein, and healthy fats, modulating blood sugar and promoting satiety.
✅ Supports Gut & Metabolic Health: Fibre feeds gut bacteria and helps regulate digestion.
✅ Better for Blood Sugar Stability: Adding nuts, seeds, yogurt, or Formettā slows glucose absorption compared to fruit juice alone.
The Science of Blending: What Happens When You Blend?
Blending breaks down plant cell walls, releasing nutrients trapped within, making them more bioavailable.
✅ Increased Nutrient Absorption: Blending frees polyphenols, carotenoids, and flavonoids, enhancing absorption.
✅ Faster Digestion: Liquids pass through the stomach quicker, making nutrients available sooner.
✅ Reduced Fibre Structure: While smoothies retain fibre, blending alters its structure, making it gentler on digestion.
Potential Downsides of Blending
While blending enhances nutrient absorption, it has drawbacks:
❌ Reduced Satiety: Blended foods require little chewing, potentially reducing satiety hormone activation.
❌ Rapid Blood Sugar Spikes: High-sugar smoothies can cause glucose spikes without fiber to slow absorption.
❌ Loss of Thermic Effect: Chewing and digesting whole foods require more energy, boosting metabolism slightly—an effect reduced with blended foods.
The Science of Chewing: More Than Just Breaking Down Food
While smoothies and juices offer a convenient, nutrient-packed option for busy lifestyles, it’s important to understand the critical role that chewing plays in digestion, metabolism, and overall health. Blending may have its benefits, but the act of chewing engages complex physiological processes that blending simply can’t replicate.
- Appetite Regulation and Satiety: A systematic review and meta-analysis by Sophie Miquel-Kergoat et al. (2015) titled “Effects of Chewing on Appetite, Food Intake and Gut Hormones” revealed that increased chewing reduces hunger and food intake. This is partly due to enhanced secretion of gut hormones such as GLP-1 (glucagon-like peptide-1) and PYY (peptide YY), which signal fullness to the brain.
- Digestive Enzyme Activation: Chewing stimulates saliva production, which contains enzymes like amylase and lipase that start breaking down carbohydrates and fats right in the mouth. This pre-digestion process improves nutrient bioavailability and reduces digestive strain on the stomach and intestines.
- Enhanced Nutrient Absorption: Research shows that thoroughly chewed food results in smaller particles, increasing the surface area for digestive enzymes to act upon. This leads to better absorption of key nutrients, especially in fibrous plant foods.
Striking the Right Balance
Smoothies are convenient, but incorporating whole foods that require chewing supports appetite regulation, digestion, and metabolic health. If you enjoy Formettā in smoothies, add ingredients like nuts, seeds, or fruit chunks to maintain the benefits of chewing.
How Formettā Fits In
- Seamlessly Blends: Our Bioactive Collagen Peptides® dissolve effortlessly into any drink
- Supports Gut, Skin, bone & Joint Health: Clinically backed, Formettā promotes collagen production, benefiting connective tissue, joints, and skin.
- Sugar-Free, Additive-Free: Unlike many powders, Formettā contains no sugar or artificial fillers.
Key Takeaways
- Chewing promotes satiety, activates enzymes, and enhances nutrient absorption.
- Blending improves nutrient bioavailability but may reduce fullness.
- Juicing delivers concentrated nutrients but lacks fibre and can spike blood sugar.
- Formettā complements smoothies and juices perfectly, providing collagen peptides and key nutrients that support whole-body health.
Try Formettā at Juicery 21!
We’re excited to announce that Juicery 21 has now incorporated Formettā into their drinks menu, offering easy, delicious ways to get your daily collagen boost.
Ready to blend your way to better health?
Shop Formettā today or visit Juicery 21 to try it in your favourite smoothie!
