Over the last few years, I have noticed a lot of confusion over the smoothies, juices, and shakes among health-conscious people with the increased focus on well-being.
Therefore, I think penning down a full account of the major differences between juice, smoothies, and shakes is much needed. Through the course of the next few minutes, you will understand the major differences, uses, preparation, advantages, and disadvantages of all three, which will make you better informed and help you preparing the right one, depending on your requirement.
Everything that I mention here, is based on my knowledge and findings of the last 10 years that I have spent in the industry as a mixologist, and I am happy to share them with you all.
What Is Juice?
Juice is a widely-popular, cool beverage created by pressing or extracting the fresh liquid present in fruit and vegetables. It has been a staple in the diets of individuals from all social classes and groups in the modern world. Juices should ideally not contain any added sugars, sweeteners, preservatives, flavors, or colors.
Fruit and vegetable juices are rich source of vitamins, minerals, microelements, energy, and phytochemicals like flavonoids, polyphenols, and antioxidants that are demonstrated to offer a variety of health advantages. If processed in a cold press juicer, the chances of that juice staying good for consumption will be higher than any other juicing method.
Unlike smoothies and shakes, juices are non-pulpy fluids with a consistency that is neither too thick nor too thin. Since the juicer extracts the juice and throws away the pulp, juices are highly nutritious with negligible fiber.
Throughout my time at the juice bar, I have used many types of juicers including centrifugal, cold press and citrus juicers. I noticed the following juices to be the most in-demand:
- Orange Juice
- Apple, Beetroot, Carrot Juice (ABC)
- Pineapple Juice
- Green Juice
- Watermelon Juice
Benefits of Juices
- For people who don’t like to consume whole, raw fruits or vegetables, juicing is a great option to incorporate them into their diet.
- Juices have a lot of health benefits similar to smoothies. Studies show that certain juices curb the risk of cancer.
- Consuming certain juices can also build up a strong immune system and make your body healthy enough to fight diseases.
- For people planning to switch to a healthy diet, a juice cleanse is a great way to remove toxins from the body and boost gut health.
Drawbacks of Juices
- One of the most concerning facts about consuming juices is the higher calorie count, which is more prevalent in shakes, therefore not the ideal drink for the fitness-freaks!
- Unlike smoothies, the skin and pulp, which are full of fiber and nutrients, are absent from a glass of juice. Your body processes fructose sugar more readily without the fruit fiber, which can cause blood sugar levels to fluctuate.
What Is Smoothie?
Smoothies are typically made from mashed fruits, vegetables, juices, yogurt, nuts, and seeds. Unlike fruit and vegetable juices, these are typically thick, creamy drinks.
A smoothie generally consists of a base ingredient and a fluid, apart from that you are free to experiment with additions like nuts, seeds, whey protein, etc. To give the finished product the chilly, frosty smoothness, you can add frozen fruits or ice cubes to smoothies. Unlike shakes, smoothies do not usually contain any milk-based ingredients.
Smoothies are rich in nutrients as well as the required fiber; therefore much loved by health-conscious persons. They can be really filling owing to their rich and thick fiber content. Smoothies are often used as meal replacements and can be served in a bowl as well.
You can make smoothies in cold press juicers and blenders. Here are some of the most popular smoothies you can make:
- Mango and Pineapple Smoothie
- Strawberry Banana Smoothie
- Oatmeal and Almond Smoothie
- Pineapple Turmeric Smoothie
- Green Smoothie
Benefits of Smoothies
- Just like juices, smoothies will keep you hydrated for a longer period of time because they are mostly water. You’ll experience its advantages all day long if you try it for breakfast.
- Smoothies are particularly satisfying due to the abundance of fruits and vegetables they include, which will prevent you from periodically raiding the refrigerator. Bid adieu to bingeing on chips or whatever else you could find in the kitchen!
- Another really unique benefit of smoothies is that it quickens your metabolism. Smoothies will aid in fat loss and muscle growth if you’re just starting out with training and want to see benefits quickly.
- The all-natural substances assist in purging your body of impurities and pollutants, which are the main contributors to dull, imperfect skin. Similar to juices, a high source of antioxidants is also found in smoothies, which can help your skin rejuvenate and stay youthful and fit for longer.
Limitations of Smoothies
- Similar to shakes, including smoothies in the diet without counting the calories, keeping the same food intake, and not watching the sugar content may run the risk of weight gain.
- Relying excessively on smoothies for sustenance and limiting the nutritional value of food may not be an ideal as well as a sustainable approach to healthy living.
What Are Shakes?
Fruits and vegetables, including their juice and pulp, are used to make shakes. They typically contain chunks of the recipe components, such as fruits or vegetables, as well as certain nutritional supplements, such as whey protein, and have a thick texture.
To give the shake a creamier texture, you can add milk or yogurt during the process. Shakes have more volume and are denser than smoothies when they contain chunks of fruit or vegetables, which is the major difference between juice and shake.
Now shakes are not a definitive healthy drink. However, depending on your ingredients, it can qualify as healthy or indulgent. For example, a banana milkshake with ice cream will have tons of calories. On the other hand, an oatmeal protein shake will be the perfect post-workout drink.
Unlike juicers, blenders are ideal kitchen appliance to make different types of shakes. A few of the most loved shakes I have made are:
- Chikoo and Nut Milk Shake
- Strawberry Milk Shake
- Chocolate Milk Shake with Ice Cream
- Whey Protein Shake
Benefits of Shakes
- Consuming milk is good for our bones as it is rich in calcium. Therefore, for someone who dislikes drinking milk directly, intaking it in the shake form is a great idea. This is not an option for juices or smoothies.
- For people who are into health and fitness, post-workout, consuming a protein supplement is a must. And shakes are the easiest and most convenient way of consuming them.
- Milkshakes can be made in various flavors and are loved by kids; therefore, these are great to ensure that your kid is benefiting from both the fruits as well as the milk.
- If made in a holistic way with the right kind of ingredients, shakes can aid in the weight loss journey of an individual.
- Like juices and smoothies, shakes are also full of nutrients and can be easily digested by our system owing to their thick creamy consistency.
Limitations of Shakes
- Shakes made with milk can be a bad fit for adults and kids who are lactose intolerant. You won’t have this problem with juices or smoothies.
- Shakes are often loaded with calories and sugar. Therefore, it is important to wisely choose the ingredients while opting for a shake if you are on a weight loss journey or diabetic.
- While consuming protein shakes, you should always stick to the right proportions as prescribed, as well as look out for any particular allergies that you might have.
Smoothie Vs Juice Vs Shake Comparison
|Point of Difference||Juice||Smoothie||Shake|
|Ingredients||Any fruit or vegetable can be used to extract juice.||Smoothies are made with fruits or vegetables being crushed with ice. Nuts or seeds may also be added.||Primarily a blend of fruits/nuts/chocolate/ oats etc with an addition of dairy or non-dairy milk and sometimes even ice-cream.|
|Preparation||Juices can be made easily in a juicer.||You can make smoothies in a blender or a juicer that has the particular feature.||Shakes can be easily made in a blender.|
|Wastage||Most juicers produce waste in the form of pulp residue.||All ingredients are blended in therefore there is not waste produced.||No wastage created as all the ingredients are blended together.|
|Texture||Juices are not too thin and not to thick is the perfect consistency.||Smoothies have thicker texture than juices.||Shakes have a smooth and creamy texture.|
|Nutrition||They consist of all the nutritious goodness of fruits and vegetables, except the fiber.||Smoothies are highly nutritious with all the good minerals, vitamins, and fiber as well.||Nutrition of shakes depends on the ingredients used.|
|Health Benefits||Juices are high on sugar content but densely nutritious.||Good for meal replacements for someone on a weight loss regimen.||Benefits on health is directly proportional to the kind of ingredients that are used to prepare the shake.|
Can You Make Smoothies With A Juicer?
Let’s keep in mind that the process is different for juices vs smoothies. If you are trying to make a smoothie in a juicer, there could be some consistency issues if your appliance is not fit for it. However, most of the good quality juicers should allow you to make a great smoothie.
However, if you use cold press juicers like Kuvings B1700 or Hestia Nutri-Max, then making delicious smoothies and sugar-free sorbet are easy to create at home. Additional accessories like smoothie and sorbet strainers are included with the juicer. You won’t need to bother about buying a separate blender if you have this type of juicer.
Apart from cold press juicers, creating smoothies or juice will be a breeze if you get a bullet blender like the Nutribullet Pro or Wonderchef Nutri-Blend. These types of cutting-edge and modern appliances are excellent if you want a single appliance that can perform juicing, blending and mixing. Therefore, if you already have a juicer, I would suggest that you be sure of its features before deciding to make a smoothie in it.
Are Milkshakes And Smoothies The Same?
Well, if you try to analyze by ingredients, milkshakes and smoothies are not the same things. Primarily because of the use of dairy or non-dairy milk in the former one. Adding various flavoring syrups like vanilla, chocolate, strawberry, and others makes milkshakes sweeter.
Additionally, it has an unending supply of toppings like candy and whipped cream that are high in sugar and fat. Smoothies are made when ice, vegetables, and/or fruits are combined.
People who are dieting or attempting to reduce weight frequently use them as a meal replacement. Oats and grains can be added to the smoothie to boost its nutritional content. Unlike smoothies, milkshakes are not thought of as a meal replacement.
I hope you will be able to understand and figure out what is beneficial for you and decide accordingly with all the detailed information. At the end of it all, just remember, be it juice, smoothie, or shake, the health benefits largely depend on the ingredients you choose and the amount you consume. If both are kept in moderation, you can benefit from each of them in some way or another.