“Juicing fruits and vegetables is healthier than eating them whole.”
Moderate confidence because whole produce retains its fiber and structure, while juicing removes much of the fiber. Blending keeps most of the fiber and is generally closer to whole produce, but direct long-term comparisons among whole produce, smoothies and juice are limited.
Juice can provide vitamins and plant compounds, but it is usually less filling and contains less fiber than eating the produce whole. Blending keeps most of the fiber, so it is generally closer to whole produce than juicing.
Whole produce is usually the best default for fullness and fiber. A smoothie can still be nutritious, especially when it includes the whole fruit or vegetable. Juice can fit, but it is easier to drink quickly and in larger amounts.
Chewing whole produce preserves the most structure. Blending breaks the structure but keeps most fiber. Juicing separates out much of the fiber.
Can juicing ever be useful?
Yes. Juice can be convenient, enjoyable and a source of nutrients. It may also help someone consume produce they would otherwise skip. It is an option, not an upgrade over whole produce.
Safety note: Unpasteurized juice can carry harmful bacteria, especially for pregnant people, young children, older adults and people with weakened immunity. Juice can also contribute to dental decay and rapid carbohydrate intake, and grapefruit juice interacts with some medicines.
Talk to a healthcare professional if: Ask for guidance if you have diabetes, kidney disease, swallowing or nutrition problems, use medicines that interact with grapefruit, or are considering an unpasteurized product while in a high-risk group.
You do not need to avoid juice, but do not treat it as nutritionally superior to whole fruit or vegetables. Blending is generally the better choice when you want a drinkable option that keeps the fiber.
Choose whole produce most often. If you want a drinkable option, blend the whole fruit or vegetable rather than removing the fiber through juicing.