Be Skinny,Benefits,Clean and Colorful,Drink,Juices & Smoothies,Juicing

Video Post: Green Juice v. Green Smoothie: Which Is Better?

Today I want to answer the question: Green Juice v. Green Smoothie: which one is better for you? People get them confused quite a bit because they are both:

  1. Green – they look similar
  2. Full of vegetables
  3. Full of phytochemical power
  4. Very good for you

But green juices and green smoothies are very different in with different benefits (and pitfalls). Let’s dig in!


My goal is to teach 1 million people how to live a Clean & Colorful lifestyle. It is the one program that I feel anybody can do and everybody who does will in fact look better, feel better, naturally have more energy, reduce disease and probably even lose some weight. And it’s just 4 simple things to do every day. I call these the 4 Universal Diet Truths…

The Clean & Colorful Solution:

  1. Eat more whole food.
  2. Eat all 5 colors.
  3. Have a juice/smoothie.
  4. Exercise 21+ minutes.

Last week we talked about the second universal diet truth on eating all 5 colors, and I showed you how to make a Healthy Pumpkin Spiced Latte and this week we are talking about the third diet truth which is having a juice or smoothie every day. This diet truth requires the most education because it can easily go awry.

Every Monday I’ll touch on one of those topics that will help you feel better and look better. You can register at cleanandcolorful.com and I’ll send you a free jumpstart guide that teaches you on how to get started on being clean and eating colorfully.

The question I get asked all the time when someone buys my detox is “Can I make my juices in the blender?” Technically you could but it will involve putting all your ingredients in the blender and then straining it. The foundation of a juice is that the liquid is separated from the fiber and a smoothie keeps them together. So in short, you make juice in a juicer and smoothie in the blender.

The centrifuge screen in a juicer completely pulverizes the vegetables and will separate all the fiber from the juice and the water and you end up getting this highly nutrient dense and very easy to absorb vitamin, mineral, phytochemical power potency thing. And generally, there is no protein or fat in a juice, but you could very easily have a lot of sugar depending on who’s making the juice and what they are putting in it. I have a lesson on that and you can find it here. Most of the store bought green juices have a lot more sugar than soda!

So generally when I say you should have a green juice or smoothie everyday in lieu of a traditional processed meal or snack, the juice would be replacing the snack. A hearty healthy green juice should be 100-150 calories and less than 20 grams of sugar.

My Basic Green Juice

I make my basic green juice using:

  • Spinach
  • Cucumber
  • Kale
  • Celery
  • Bell pepper
  • Ginger
  • Lemon

I put the ingredients in a juicer and end up with a green juice that I can absorb. Drink it right way because that’s when it’s most active. The fiber is discarded and you can use it to make soup, muffins, add to stuffing or toss it.

Benefits of Green Juices

The benefit of juice is that it is separated from the fiber and so your body won’t need to do any work to absorb the minerals, vitamins and phytochemicals; it just sucks them up and puts them to work.

When your food absorbs nutrition without having to break it down, it saves your body from doing that level of work and it can do other functions like:

  • build your immunity
  • fight aging
  • work to increase energy
  • repair damaged cells
  • prevent long-term chronic disease

Benefits of Green Smoothies

A smoothie is made in the blender and generally replaces a meal because you eat everything you put in the blender:

  • the fiber
  • the protein you added
  • the healthy fats

You’ll therefore have all your macronutrients in a smoothie and it’s going to be much more satisfying. A smoothie has added benefits to a salad because it is partially processed. The blender breaks down the fiber and makes it easier for your body to absorb and so you get a really big nutrition lift.

A smoothie is great  for post-workout recovery because you can put a ton of protein to repair muscle and carbohydrates to refill your glycogen.

However, you need to be very mindful of the amount of sugar you use in your green juice or smoothie and get really savvy at reading nutrition labels if you buy them.

The most common juicer is the centrifuge juicer and it is worth picking up. Here are my top pics for juicers and blenders, among some of my other favorite things.

If you want more tips like this…

Then keep an eye on my Teresa Marie Wellness Facebook page because I’ll be coming at you every Monday! Next Monday I’ll talk you through the 4th universal diet truth where I’ll be talking about fitness! Make sure you signup for my free Clean & Colorful Jumpstart guide and get all the basic info you need to get started living this Clean & Colorful life today.

Teresa Marie Howes, BS, CPT, HHP
Teresa Marie is a nutrition expert, fitness enthusiast and health coach. She is backed with a BS in Nutrition, an MBA, a CPT from ACE and 16+ years of experience in the weight loss and wellness space. She is the founder and lead contributor of this site and coaches clients across the globe on how to achieve better health and more happiness by implementing the 4 Universal Diet Truths of her Clean & Colorful Concept.

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  • Lori-Ann Rickard

    This post was very informative. I have a smoothie on a daily basis but have been considering picking up juicing as well.

    How often do you drink green juice? If it is on a daily basis do you use the same recipe you provided? Does it concern you to eat vegetables such as spinach on a daily basis since they are full of oxalic acid and can decrease your calcium absorption?

    Lori-Ann Rickard at MyHealthSpin

    • Teresa

      Hi Lori! Great comment — thank you! I do have a juice or smoothie every day and spinach is my go-to green followed by kale. That is so funny you mention the oxalic acid today because it just came up in the Clean & Colorful private group today too! I don’t sweat it because I feel pretty good and I don’t think I over-do it. But that does not mean it’s not worth paying attention to…

      Yes, Spinach (and Kale) have oxalates. This means they bind to calcium (and a few other minerals) and block absorption. So the calcium content of spinach is through the roof, but absorption is like 5%. So they are associated with calcium deficiency and even kidney stones in some people. But what happens in one body, won’t happen in another so there does not seem to be a general rule “this much spinach is safe…”

      In the end, it’s kind of a case of too much of anything can be bad. So I advocate (like most holistic nutritionists: eat a variety of foods to get a little bit of everything and not too much of anything and to keep things interesting!

      I hope that helps?!

  • Diana @ Live Lean Eat Green

    Great post! I always use the terms “green juice” and “green smoothie” interchangeably but will not be doing that anymore!

  • Teresa

    Hi Diana! You are totally not the only one 🙂

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