Whole Foods Juicing, Blending, and Mincing: Pros and Cons

Fruit and vegetable juice has become favorite drink of almost everyone because of its fresh taste and health benefit.  However, it doesn’t mean that we never try to consume fruits and vegetable juice in any other way like making into smoothies or munching the raw ones. Though all are healthy options, each has their pros and cons. Here they are.

Juicing Fruits & Vegetables

By making juice, it means that you remove the fiber and consume only the water and nutrients from either fruits or vegetables.


The nutrient content is high. In making juice, you will need more fruits than that amount you need for making smoothies. This way will increase the drink’s nutritional content.

It is easier to be digested. Not like smoothies and raw fruits or vegetables, juice lacks of fiber. This is good to give a break for your digestive system. This process will also let the body absorb the mineral and vitamin content quickly.


The sugar content is high. The removal of the insoluble fiber increases the sugar content, which can lead to increased insulin level.

The shelf-life is short. You must drink the juice for maximum 15 minutes after making it because air and light can break down its nutrient.

Blending Fruits and Vegetables

In blending, we will use the entire fruits and vegetables—sometimes even the skin and all.


It makes us creative and satisfied at the same time. Compared to juice, smoothies will make you feel fuller longer. To be creative, you can add some ingredients into the smoothies, such as almond butter, Greek yogurt, and chia seeds to make it a healthier drink.

The fiber content is high. The smoothies contain high fiber level, which is good to keep your digestive system in check.


It contains “hidden” calorie. The healthy added ingredients like chia seeds, Greek yogurt, and almond butter can increase the calories. But it doesn’t mean that you should not add them in your smoothies. You just need to moderate the amount.

You need to drink it quickly after making. Like juice, the nutrients in smoothies can be damaged in short time. On the other hand, gulping down smoothies within 15 minutes can be a challenge too.

Mincing Raw Vegetables

Mincing raw vegetables can give an alternative for snack, side-dish, garnish, or even meal. Finely chopping the vegetables will give you delish slaw.


The slaw feels like a meal. These finely chopped vegetables can be used for garnish, side-dish, or topping for sandwiches and salads. To add the health benefit, you can add organic extra-virgin olive oil.

The shelf-life is longer. Once you prepare the slaw, it can last until 24-48 hours.


It has digestive issues. The slaw contains high fiber level and is harder to be digested, which is not good for anyone with celiac diseases and other condition.

It takes longer prep time. Compared to the making of juice and smoothies, making slaw can take longer time, especially if you choose to chop by hands.


Tips on Juicing, Blending, and Mincing Fruits and Vegetables

Some experts have their own tips on how to juice, blend, and mince whole foods. Let’s have a peek here.

How to Juice Fruits and Vegetables

The juicing method will remove all the fiber from the fruits and vegetables and leave just the juice behind. Before buying the right juicer, browse the information in the internet or ask some friends for recommendation.

  • To keep the sugar content low, keep the 2:1 ratio of vegetables and fruits.
  • To save money on these two things, you can find the on-sale seasonal fruits and vegetables.
  • Drink the juice slowly. Don’t swallow it at once. Swish it around your mouth so the juice will mix with the saliva, the process of which will help the digestion process.
  • For organic citrus, you can blend it along with its rind. However, the taste will change but you must try it at least once just who knows you like the taste.
  • For any produce with waxy layer, you must peel them before juicing.

How to Blend Fruits and Vegetables

Your old blender can be used to make smoothies. If you are sure if the blender can blend smoothly, you can combine fruits and vegetables in one.

  • Don’t break your blender by putting all the whole fruits and vegetables without cutting them first.
  • To help you blend the ingredients more easily, add the liquid first before blending. The liquid can be either water, tea, coconut water, or any other liquid.
  • You can avoid adding ice by putting all your fruits and vegetables in the freezer. As a result, the smoothie can be frosty without having too much water in it.

How to Mince Raw Vegetables

This option is less popular compared to those two options mentioned above. However, this is one of the best ways to have vegetables into your diet and make it easier for them to be digested rather than munching them as a whole. You can mince some vegetables as finely as possible to make slaw. The fine mincing will ease the digestion process. Add balsamic vinegar or organic extra-virgin olive oil. You can use this slaw as a meal, salad or sandwich topping, or a side dish.

  • You can have some vegetables combination: cabbage, spinach, peppers, radish, kale, cauliflowers, broccoli, cucumber, carrots, etc.
  • You must mince the vegetables as finely as possible to ease the digestion process.
  • You can use food processor to mince the vegetables. Blender that has pulse setting can also be utilized.