What is better for you?  Smoothies or juicing?  This is a question I have been asked many times over the years.

There are some positives and negatives to both so let’s look and compare the two

Smoothies Juicing
  • You get the whole fruit and can bulk it up with many different types of protein powders, supplements, nuts, oats, oils etc to make a complete meal
  • You can’t easily add lots of things to your juice to make it a complete meal replacement and it won’t fill you up as long as smoothie will
  • You get the whole food eg all of the fibre from the fruit and vegetables that you use
  • You lose all the fibre from the fruit and vegetables and only get the nutrients
  • No waste – you consume it all
  • Lots of food waste in comparison.  What is left from juicing can be used in other cooking – but how many people actually do this?
  • The chopping/blending action can decrease some nutrients such as vitamin C
  • A poor-quality juicer that is not cold pressed technology will lose all of the goodness.  A good quality cold pressed juicer will leave the vitamins, minerals, enzymes, antioxidants intact
  • Not as many options of fruit and vegetables work well in a smoothie like in a juice.  Eg carrot and apple don’t work too well in a smoothie but are awesome juiced
  • Too many fruits are often used.  It is best to only have 1-2 fruits and majority vegetables in your juice.  There is greater variety of fruits and especially vegetables to use with your juicer compared to a smoothie
  • A quick and easy way to have a meal.  Usually fairly easy to clean blender/”bullet” type machine
  • Can be tedious if you need to cut everything first and then cleaning your juicer – need I say more?

If you are wanting a nutrient hit and not a meal, then juicing can be great.  This is often an easier way to help when doing a detox

.  This is something you could include as part of your diet, but not replace any meals.

If you are wanting a meal replacement for a quick and on the go meal, then a smoothie is a better way to fill you up and get an abundance of nutrients plus fibre, protein and good fats.  This can be used as a complete meal replacement and can a daily part of your eating regime.

Both smoothies and juicing can be high in natural sugar if you are adding way too many fruits or if you are adding other sweeteners to your smoothie.  Only 1-2 serves of fruit and you shouldn’t need to add any further sweetener to your smoothie such as honey.  If you are using dates in your smoothie count them as a piece of fruit.

When it comes to taking supplements and having a smoothie as your meal and the recommendation is to take your supplement after food – then take it with your last mouthful of smoothie.  Consider your smoothie the same as eating food although it’s easier to digest as the food is blended up into a liquid.  If having gut issues, having a smoothie can be helpful to take some of the burden off the gut for digestion and breakdown of food particles.

Both smoothies and juices should be consumed within around 20 minutes from making them to reduce oxidation occurring.  Don’t sip on your juice and smoothie all day long – plus give your gut a rest.  Avoid premade juices in bottles.

Play around with your smoothies – try water, milk or plant-based milks and see what you feel like on that particular day and what other ingredients you feel like.  If you are having a smoothie every day for breakfast (or any other meal), then try to vary it so you aren’t having the exact same smoothie every day.

Here are a week’s worth of smoothie suggestions:


I personally prefer smoothies over juices for regular consumption.  But on a hot summer’s day, a freshly pressed juice can be just the thing!

My most favourite smoothie is Banana Protein Smoothie – I don’t measure ingredients:

  • Banana (fresh or frozen)
  • 1-2 dessert spoons plant-based plain protein powder
  • Cinnamon (lots)
  • Almond milk or coconut milk
  • Optional extras or I leave these out – LSA, Chia seeds, hemp seeds


Megan Crockart is a qualified Holistic Nutritionist & a self-confessed foodie! Megan has a special interest in working with individuals with allergies, food intolerances, SIBO, eczema, pre- & post-natal health & children’s health. 
Balancing Nutrition. 

Contact Megan to book in an appointment to discuss gut issues, skin issues or suspected food intolerances/allergies, discuss meal planning, what supplements can be added to your daily smoothie in a supplement check or if you would like to do functional testing. – megan@balancingnutrition.com.au or 0417 679 287.