Full-on fruit: a comprehensive guide to the differences between fruit shakes, freshly squeezed juices, smoothies, and extracts
In May, nature explodes with flavors and colors, ready to fill the table with fruit once again. There is a very wide range of fruit at stake- strawberries, kiwis, raspberries, apricots and medlars, as well as the last oranges, grapefruits that you can still taste, along with many varieties of apples and pears. Towards the end of the month you can begin to enjoy the first sour cherries, cherries and peaches, which will then accompany us until summer.
With all this tempting fruit on hand, reaching the 5 daily servings recommended by nutritionists is a breeze. But how can you consume it? Is it better to eat it whole or make smoothies, freshly squeezed juices, fruit shakes and fresh extracts? The answer is: in every way!
Whole fruit or drinkable fruit?
Seasonal fruit brings essential nutrients, fibers and antioxidants to everyone’s table. When included in a balanced diet, this type of fruit helps make the diet more varied and contributes to daily well-being, promoting digestion, strengthening the immune system and protecting the body from chronic diseases.
Consuming it whole allows you to absorb its entire fiber content- and plus, to do it slowly. Sugar digestion is also slower when eating solid fruit, and this leads to a more gradual increase in the glycemic index.
However, this does not mean that you should avoid drinking preparations. The latter retain all the nutrients of the fruit, including fiber. Other preparations only extract the juice- on the one hand, some of the pulp and fiber are left behind, on the other hand they retain mineral salts, vitamins and the natural taste of the ingredients. When you make them at home avoiding added sugars and carefully selecting ingredients, they can become a useful method to bring more fruit into your diet, especially when it's hot and you're craving something fresh, colorful and easy to drink.
Fruit shake, a full-bodied and filling snack
The fruit shake is the most traditional preparation. It is made with fresh fruit and a liquid part, such as water, milk, vegetable drink or yogurt. The blender works with fast blades and transforms the ingredients into a thick, creamy, fiber-rich drink.
It's a good choice for breakfast or for a snack, especially when you’re looking for something more nutritious than a plain juice. Strawberries and banana with milk, apple and pear with yogurt, apricots and almond drink: you need just a few ingredients to make a tasty and satisfying fruit juice.
The fruit shake’s key strenght is the whole fruit that is used to make it. Sometimes the edible peel can be used as well- if it has been well washed- whilst mantaining a good amount of fiber. That’s the reason why it is more satiating than a juice or an extract.
The other side of the coin is its texture. A very rich smoothie can be heavy for those who digest slowly or suffer from bloating. In these cases, we recommend to avoid to use so many ingredients at the time and to stretch with water, instead of using milk or yogurt.
Freshly squeezed juice, a light and fragrant drink
Freshly squeezed juice is a fresh drink made from citrus fruits: oranges, lemons, grapefruits, mandarins, limes. In May, it is perfect to do justice to the last oranges or to enjoy seasonal grapefruits. Compared to the a fruit shake, however, the juice contains less fiber. A valuable part of the fruit remains in the pulp and membranes that often do not reach the glass. In deed, it is less filling and fruit sugars are consumed more quickly. It’s not the perfect option for a snack, but it can be the right breakfast drink, perhaps along with toast, yogurt or dried fruit. Those who have blood sugar problems should still pay attention to the amounts and ask their doctor or nutritionist for guidance.
Smoothie, for a refreshing and creamy break
The smoothie resembles a fruit shake, but has a fresher, lighter character. It is usually made with fresh or frozen fruit, ice, water, low-fat yogurt or plant-based drinks. The consistency is thick, smooth, frothy.
It's the right choice when temperatures rise and you want something cool, without weighing yourself down. Strawberries with yogurt and ice, kiwi with green apple, grapefruit with banana and mint create colorful and easy-to-customize drinks.
The smoothie can also contain seeds, oatmeal or dried fruit, if you prefer a more complete and filling snack. However, we recommend to be careful if you follow a controlled diet: the more ingredients you add, the higher your calories intake increases.
The Smoothie Maker FR04 Girmi Blender is designed for those who want to enjoy their smoothie even when they’re not at home. Thanks to the portable bottle equipped with a “blend & go” system, you can insert the ingredients directly into the container, blend them and once the drink is ready, close the lid and carry it with you. It’s a practical solution for the office, gym or a cool break during the day, without decanting or bringing additional containers.
Extract, a healthy and thirst-quenching juice
The extract is obtained with an extractor, an household appliance that separates the fruit and vegetable juice from the fibrous part. The principle is similar to that of the centrifuge: once again, the goal is to produce a fluid drink by holding the pulp and fiber in a separate container. One of the main differences, however, consists in the processing method. The centrifuge shreds the ingredients at high speed and pushes them against a filter; the extractor, on the other hand, slowly crushes them with a screw conveyor, working cold and limiting heat and oxidation.
The result is a juice-like drink, pleasant to drink when you want something fresh and light. Compared to industrial juices, it allows you to prepare a natural drink without added sugars.
One of the advantages of the extractor is that it also processes hard or fibrous fruits and vegetables, extracting their juice with ease. It's perfect for those who like to experiment with new flavors and combine multiple ingredients in the same glass: apple and carrot, pear and fennel, orange and ginger, kiwi and celery. It's easy to drink and helps bring ingredients to the table that we'd be less happy to eat alone.
However, its main limit is the loss of some of the fiber. This is the reason why the extract can’t replace whole fruit and tends to satiate less than a fruit shake or smoothie.
The SW11 Girmi Juice Extractor is designed for slow extraction at just 70 rpm, completely cold. This way it preserves the natural taste of foods, helps not to alter their nutritional values and allows you to obtain a greater quantity of juice than traditional centrifuges.
Which one should you choose?
Variety is always the best solution. It’s advisable to eat whole fruit throughout the day and then, if you want to alternate, you can try fresh homemade preparations. Choosing fresh ingredients is crucial- use them measuredly, avoid adding sugar and enjoy the delicious taste of seasonal fruit.