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Blending is a process that involves the use of a tool to combine two distinct substances. Blenders are frequently used in the kitchen to combine various foods. However, an increasing number of people are blending smoothies at home. You may be wondering whether blending your food destroys the nutrients and fiber.
To answer this question correctly, we must first understand what a blender does during the blending process. This is because the numerous blender models available on the market do not all operate identically. Continue reading to learn how nutrients and fiber are broken down in a blender. Therefore, does blending eliminate nutrients and fiber? True and false.
Nutrients
Oxygen exposure results in the breakdown of nutrients in food. When you blend anything, the analysis of the food’s cellular structure results in immediate oxygen exposure. This depletes nutrients and initiates spoilage, but you will still receive a healthy dose of vitamins if you drink your smoothie immediately. However, the longer your blended concoction sits (even in the refrigerator), the more nutrients lose their potency.
Fiber
Dietary fiber from fruits and vegetables, including soluble and insoluble fiber, works together to slow digestion and sugar absorption. Pre-masticating or breaking down the insoluble fiber in produce is accomplished by using a blender or a processor. This breakdown results in a faster release of glucose into your liver and a subsequent spike in blood sugar.
The loss of optimal fiber absorption, on the other hand, is not a dealbreaker. Consuming a stacked glass of fruits and vegetables is still preferable to not getting all the necessary nutrients.
Keeping Your Smoothie Fresh
The three-part secret to slowing the oxidation process are as follows:
- Enhance your smoothie with antioxidants such as citric acid. Citric acid is abundant in lemon and lime juice.
- Refrigerate your smoothie in an airtight container and fill it to the brim to ensure that no oxygen is trapped inside.
- Keep it chilled. This is most likely the most critical step in slowing the spoilage process.
While these steps will not keep your smoothie fresh indefinitely, if followed, you can likely extend its shelf life to around 24 hours.
Shelf Life
Given how nutrients and fiber fare after blending, you should probably consider how they manage when your blended beverage is refrigerated. However, nutrient breakdown continues, and as the juice separates from the pulp, a layer of sugary liquid forms.
If you do not follow the quick tips above, you can expect your smoothie to last approximately 12 hours in the refrigerator and a maximum of four hours out of the fridge. However, for your safety and health, you should always keep any remaining smoothie portion properly refrigerated.
If you follow the steps above and extend your shelf life, you should not feel as though you’ve reached a drinkability ceiling after 24 hours. While your smoothie may remain perfectly portable, the nutrients in it will degrade as it sits.
That is not to say the smoothie will be worthless; a day-old smoothie is still more nutritious than the typical processed cereals or loaves of bread that many of us consume for breakfast. However, to ensure the best results and safeguard your health, smell and taste your smoothie before consumption to ensure it is not spoiled.
Does blending eliminate nutrients - FAQs
Blending does not extract nutrients and water in the same way that juicers do. Rather than that, it grinds entire fruits and vegetables, fiber and all. This enables you to blend thicker vegetables, such as those that may not work well in a juicer.
Chlorophyll (the green pigment found in leafy green vegetables) can prolong the life of your smoothie by up to 48 hours. However, Raw Blend recommends refrigerating Green Smoothies for up to 24 hours to ensure maximum freshness, nutrition, and flavor.
Drinking smoothies can be a good option if you suffer from IBS or other digestive issues. When plant fiber is blended, it is pulverized, making it easier for your digestive system to digest and digest more efficiently. The “good guy” bacteria will welcome increased plant foods in smoothies in your gut, which will benefit from the increased number of plant foods available.
The concept that blending destroys nutrients stems from the oxidation theory. When fruits and vegetables are cut into pieces and exposed to air, they oxidize. When we cut fruits, the cells are ruptured, releasing the enzymes. Nutrients are not destroyed during the process of blending; they are destroyed during the process of oxidation!
According to the US Food and Drug Administration, perishable foods that should be refrigerated, such as juice, can be left out at room temperature for no more than two hours before they become unsafe to consume.
Depending on the ingredients in your smoothie, you may have fructose or FODMAP intolerance. FODMAPs are a class of carbohydrates found in a variety of nutritious foods. They are not a problem for the average person, but they can be challenging to digest for some people, resulting in digestive symptoms.
One of the simplest ways to incorporate a multivitamin into a drink is to avoid using tablets entirely. Rather than that, you can use a powdered multivitamin supplement, also called an effervescent multivitamin. This enables you to mix your multivitamin with a liquid such as water or a smoothie.
Conclusion
Does blending eliminate nutrients and fiber? Yes, in a nutshell. For the healthiest diet, it is always preferable to consume whole foods. However, smoothies and juicing are excellent ways to get your recommended daily allowance of fruits and vegetables if you don’t have time to sit and eat them. While tossing food in your blender may not provide the optimal nutrition, the benefits of juicing and blending far outweigh the drawbacks.
Overnight, the nutrients in your smoothie will deplete. This does not, however, imply disaster. If you follow the tips above for maintaining the freshness of your smoothie, you will still receive a healthy dose of essential vitamins and minerals. Remember not to store it for an extended period and to test it before drinking. If your smoothie has turned brown or has an odor of rottenness, it’s probably time to discard it.
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