"When I asked for more research on the topic, Lustig sent me to this
2009 paper by Penn State researchers. The study, it turns out, doesn’t directly bear on Lustig’s claim that pureeing fruit destroys insoluble fiber. But its results are interesting nonetheless. The researchers gave 58 adults a premeal snack consisting of 125 calories worth of either whole apple slices, applesauce, apple juice tweaked with soluble fiber, or regular apple juice. A control group got no snack at all. The subjects were then treated to an all-you-can-eat lunch, and the researchers recorded how rapidly they reported becoming full and how many total calories they consumed (data
here)."
"in an emailed note, he wrote that while the blending process “certainly [has] an effect” on fiber, there has been little research documenting precisely how much it breaks down insoluble fiber and reduces the benefits of fruit. He added, “Let’s face it: Chewing grinds up fiber to some extent, too.” That said, “we have a fairly solid basis for saying: Whole food is best,” he wrote.
For one thing, “blenderizing takes away chewing, which reduces the time spent eating” and may inspire you to take in more. Also, “fluids are less filling than solids.” Finally, he added, turning foods into liquids markedly raises their
glycemic load, which is a measure of how much a particular amount of food affects blood sugar and insulin levels. Indeed, a whole apple
has a glycemic load of 6, while a serving of apple juice clocks in at 30—higher even than Coca-Cola, at 16."
Seems like alot of junk science to me
? smoothies are bad if you are trying to diet because you don't get as full,but thats exactly the whole point of why smoothies are great if you are trying to gain weight. And here they are comparing a apple to apple juice which I'm sure is not the same thing.
The type of smoothies I make to gain weight arent't for health benefits though,i put all kind of crap in there
)
