Does Blending Reduce the Benefits of Fiber?

Today I want to share with you this recent article from The Raw Family — Victoria Boutenko, the author of “Green For Life” who has spread thoughout the world the magic of green smoothies. In this article she addresses the oft mentioned dilemma that many people have regarding the so-called deterioration of nutrients through blending.

Personally, I have always been of the opinion that if blending can help you stay high raw, then by all means don’t discard it! And this has been the case for me. When I am pressed for time and need quick yet healthy nutrition, well there is nothing like a high performance blender. We don’t live in a perfect world with perfect food, so I choose to take what is best for me, here and now, and blending whole foods together to make healthy and nutritions smoothies is one of my strategies.

So read on and draw your own conclusions.

If you are interested in this particular topic, then I also recommend you read this article by Dr Ritamarie Loscalzo, who is a very knowledgeable health practitioner whom I have been learning a great deal from: Green Smoothies vs. Green Juices — The Great Debate. This will provide you with more substantial scientific background in case you still worry about using your Vitamix (which by the way is on a special sale right now in our Shop if you live in Switzerland).

Hereafter follows the brief article by Victoria Boutenko, published in her newsletter of 17 September 2013.

“Lately, I have come across several statements about blending destroying or reducing the benefits of fiber.

I verified what science has to say about blending fiber. I was able to find several studies that conclude that “particle size of the fiber source did not affect performance.” One of the most interesting research articles I found was from, “Gut,” an international peer-reviewed journal for health professionals and researchers in gastroenterology & hepatology. The researchers compared bran particles of 2 mm to less than .7 mm.

This study found that both fine and coarse fiber have only 2% difference in performance, favoring the smaller fiber. Moreover, the researchers stated “Fine bran causes less disturbance of gastric physiology than coarse bran” and discussed how finely ground fiber increases nutrient absorption, and reduces bloating, heartburn, and constipation.

I love that these studies confirm the benefits of blended greens and fruits. That is why I encourage people to consume green smoothies. Maybe one day, every family will know and enjoy green smoothies.”

So now maybe you can feel assured that not all is destroyed in a blender! Happy blending to all!

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