If you like the subjects of healthy eating, perhaps you too will have happened to think at least once ...
"Ccentrifuge or extractor, which one will be better to use?"
More and more often today it happens that one approaches a healthier diet thanks to the discovery of vegetable and fruit juices to be prepared at home.
All that - as in this case - approaches a really healthier diet is welcome!
Today we can now be calm about the truth that ...
The vegetables represent the solid and safe base to prevent numerous pathologies and to generate health, energy and well-being.
Ok, we agree.
But is vegetables in solid form or juice from the same vegetable better?
... and if I want to make myself a vegetable (or fruit) juice, is it better to use a centrifuge or extractor?
Let's try to answer rationally to these two legitimate questions based on nutritional science and medical literature.
- 0.1 IS THE VEGETABLES BETTER IN SOLID FORM OR A JUICE OF THE SAME VEGETABLES?
- 0.2 A PARTICULAR CASE: DIVERTICULOUS AND FUN
- 0.3 TRANSLATED, WHEN USING VEGETABLE JUICES WHAT SHOULD BE ACTION IN CASE OF DIVERTICULOSIS OR DIVERTICULITIS?
- 0.4 HOW TO AVOID GLICEMIC PEAKS WHEN YOU USE VEGETABLE JUICES
- 0.5 REASON NO.1 WHY ADDING VEGETABLE JUICES TO YOUR DIET IS A GREAT IDEA
- 1 THEN, EXTRACTOR OR CENTRIFUGE?
IS THE VEGETABLES BETTER IN SOLID FORM OR A JUICE OF THE SAME VEGETABLES?
The middle way (ie balance) is the best answer.
Both raw and cooked vegetables are the basis of a healthy diet, period.
But why shouldn't we also add a certain amount of juices from the same vegetables? these basically have several undeniable advantages.
Let's see what are the advantages of using vegetable juices (and fruit) and what are the main differences between juices and whole vegetables ...
Let's start with a look at whole vegetables.
Basically every time you eat vegetables in their whole form (both cooked and raw) you also take them precious fibers.
The fibers have very important properties such as:
- La decreased appetite thanks to a complex mechanism that passes through the intervention of intestinal bacterial flora.
- THElowering of the glycemic load of the meal that reduces the risk of overweight, the development of the dysmetabolic syndrome and against inflammatory and degenerative diseases related to high levels of insulin.
- La LDL bad cholesterol reduction associated with blood vessel obstruction and cardiovascular disease.
So if the fibers have all these benefits why should we deprive them?
In fact, we must not deprive ourselves of it at all! (apart from particular cases I will be telling you about shortly)
... We can simply also take fantastic vegetable juices without fiber during the day, between meals (or sometimes even as a meal or snack).
What do I mean by this?
This is not a contradiction, but on the contrary it is the search for a equilibrium among the particular properties of a vegetable juice and those of whole vegetables that you consume within a normal meal (you consume vegetables inside a normal veeero meal ?? :-)).
That is, having an exclusive relationship with vegetable juices and avoiding whole vegetables is neither balanced nor wise.
While, insert also vegetable juices in a healthy diet based on whole vegetables (cooked and raw), whole grains, oil seeds, some fish (if you feel the "need") and fruit is a great idea for a couple of reasons at least (I'll tell you in a moment ...).
A practical example: Inside a food plan healthy, the best time to add a good vegetable juice can be immediately before a meal or between meals (on an empty stomach).
If you can get yourself a nice glass of vegetable juice a day (on a healthy diet basis) I congratulate you, you are light years ahead of most people who have not yet become aware of the importance of these things.
A PARTICULAR CASE: DIVERTICULOUS AND FUN
In some cases, as in diverticulosis and diverticulitis, an additional consideration must be made.
La diverticulosis consists of the formation of diverticula at the level of the colon (more frequently the last part of the colon). Diverticula are small "balloons" or better intestinal hernias that form on the outside of the colon.
If the diverticula become inflamed one speaks of diverticulitis. In some cases, diverticulitis may be associated with infection and rarely lead to peritonitis and perforation of the intestine.
The formation of diverticula is favored by the pressure produced by the contraction of the colon muscles (peristalsis) combined with one low fiber diet.
This process forces the intestine to press its external walls firmly against the internal fecal content, which being excessively dried (because it is poor in fibers and water) does not slip well during the process of expulsion towards the outside.
This frequent stress of intestinal tissues when prolonged over the years can generate diverticula.
In industrialized countries this disease is present in more than 60% of over-sixties1, although it often remains asymptomatic. Even poor physical activity can predispose to the formation of diverticula.
How should we behave in relation to fiber consumption when suffering from diverticulosis or diverticulitis? (of course you have to compare yourself with your doctor, however let's see what the academic texts say about it)
The guidelines at a glance are as follows:
- Very few fibers in the case of diverticulitis (inflamed diverticula)
- Abundant fibers and liquids in case of diverticulosis (presence of diverticula without inflammation) lending however attention to the use of seeds that must be finely chopped before use. Otherwise they could get into the pockets of diverticula causing inflammation and / or infection.
NOTE: One of the causes of diverticula formation is rooted in a diet that is low in fiber and lasts for decades. So you have time to run for cover increasing the consumption of soluble and insoluble fibers (the ideal is around 25-35g per day) coming respectively from vegetables / fruits and from seeds / whole grains.
TRANSLATED, WHEN USING VEGETABLE JUICES WHAT SHOULD BE ACTION IN CASE OF DIVERTICULOSIS OR DIVERTICULITIS?
In any case where it is inflammation of the diverticula (diverticulitis) normally it is suggested the use of vegetable and fruit juices in the form of extract to minimize fiber content.
In this way, on the one hand, the risk is reduced that an excess of fibers (especially insoluble ones) worsens the inflammation and on the other side theanti-inflammatory effect of vegetable juices.
When there is no inflammation of the diverticula then the beneficial power of the fibers (whole grains, vegetables, legumes and seeds) can be better exploited with the recommendation of finely chop the seeds to prevent them from going into the diverticula.
In this case the diverticulosis could benefit or even regress with the help of the fibers, so the use of smoothies, centrifuged or extracted at will is not precluded.
HOW TO AVOID GLICEMIC PEAKS WHEN YOU USE VEGETABLE JUICES
Although in general it is true that we want to avoid raising blood sugar too much (and too often), you should know that ...
A green leafy vegetable juice, even if deprived of fiber, does not negatively affect insulin.
What negatively affects insulinemia (blood insulin levels) is rather fruit and starchy vegetables. It is these two types of food that push the insulin too much when they are deprived of the fiber.
For our juices it will be enough to follow the guidelines indicated here:
- Use one highest percentage of green leafy vegetables (which moreover are those that demonstrate a unique protective potential), and of non-starchy juicy vegetables such as cucumbers e celery
- Reduce fruit insertion (especially the too sweet one, while some apples -not too much are allowed)
- Reduce the inclusion of starchy vegetables (are those sweet like carrots, broccoli, zucchini and red turnips)
- Avoid swallowing juices, but rather it is always better to drink them slowly, even at close quarters (an 300ml glass could, for example, be consumed while sipping it during 30-60 minutes)
REASON NO.1 WHY ADDING VEGETABLE JUICES TO YOUR DIET IS A GREAT IDEA
In general, anything that increases the daily intake of healthy vegetables should be welcome.
Taking vegetable juices daily allows us to drastically increase the quantity and variety of protective phytonutrients that generate health, energy and vitality.
In general, this always seems true, but specifically thinks about the particular situation of those who have children who rather than eating a broccoli would prefer to go straight to bed without dinner ...
Being able to turn an entire basket of super healthy vegetables into a small glass of extract of those same vegetables super concentrated, inviting and delicious it is priceless (especially for the health of those children who otherwise would have no way of getting enough vegetables).
Cabbage but we are already around 1500 written words and still I could not answer the main question: "Centrifuge or extractor?"
Uff! it's true, you're right, I'm sorry, but in order not to leave any important point uncovered, it was fundamental to tackle these premises first.
When I started to make a typical long and detailed speech to my grandfather he told me: "... Manuel, go from Naples to go to Venice ...". Counting that we have always lived in San Marino meant that I tended to take it a little wide before I got to the point ... 🙂
But I'm sure you prefer too understand all the angles important of a topic of fundamental importance like this, to master it and not just a superficial understanding.
THEN, EXTRACTOR OR CENTRIFUGE?
After reading the first part of this article, which served to understand how and why the use of vegetable and fruit juices, it is easier to decide whether to use the centrifuge or extractor.
However, here is also a simplified list of pros and cons to help you choose.
PRO AND AGAINST THE CENTRIFUGE
- Short preparation times (vegetables do not need to be cut into small pieces)
- Less expensive
- Easy to use
- Not good for leafy vegetables (rich in fiber and with little juice)
- Does not extract vegetable juices well (produces a moist pulp)
- The heat produced by the high rotation speed of the blade could denature different beneficial enzymes and other thermosensitive molecules
- The high intake of air in the centrifuge compromises the stability of the antioxidant molecules present in the plants
- Production of a heterogeneous juice with the liquid part at the top and the fibrous part that precipitates downwards
- Due to its low efficiency (yield) over time considerable amounts of juice are lost which remains in the rejected portion
- Lower energy consumption (250-1500 watts)
- It's noisy
PROS AND CONS OF THE EXTRACTOR
- Suitable for extracting the juice of leafy vegetables and sprouts
- Higher efficiency (yield) in the extraction of juices, this over time helps to get the most out of the plants used (minimizing waste)
- Cold extraction: the low rotation speed of the screw (cochlea) preserves the beneficial enzymes and other thermosensitive molecules
- The low intake of air into the extractor preserves the stability of the antioxidant molecules present in the plants
- Production of a very homogeneous juice without separation between liquid and fibrous portion
- Some models also allow the preparation of nut milk, nut butter, sorbets and ice cream
- Lower power consumption (150 watts)
- It is silent
- Longer preparation times (vegetables need to be cut into smaller pieces)
- Certain polyphenols (antioxidants) remain attached to the fibers that are eliminated
- Higher initial cost
One of the weak points of the centrifuge lies in the fact that its rotating serrated blade rotates very quickly tends to introduce air into the juice and also produces heat, all of which could lower the final quality of your juice.
Another weak point of the centrifuge is that it produces less juice than the extractor, especially when it comes to green leaves (the most important in terms of health).
A short video demonstration of juice extraction with an extractor against a centrifuge ...
YIELD AND SAVINGS OF THE VS. SPIN
An important difference between extractor and centrifuge concerns the greater efficiency of the extractor in extracting the juice from vegetables.
How does this increase its efficiency (yield)?
This translates into significant savings at the end of the year on the cost of purchasing vegetables.
In fact, as shown in the diagram below an extractor extracts from 35 to 50% more juice with the same vegetables used compared to the centrifuge.
Let's take a small practical example.
Let's say you buy € 5 of vegetables a day to prepare your juices ...
Good. If you used the centrifuge you would lose at least 35% of this € 5, that is € 1,75 (per day). Per month means you have lost € 52,50, which translates into well at the end of the year € 630 saved.
The same reasoning can be seen from another angle… to drink the same amount of juice you get from a good juicer you would have to buy € 630 more of vegetables every year.
A good quality extractor therefore allows you to save at least € 630 per year. In 6 months it has already paid for itself thanks to this its greater yield than the 35% at least.
I was short, calculating only € 5 of vegetables per day, in fact it is common to use € 10 of vegetables a day to prepare 1-2 juices. In this case the savings would be € 1260 per year.
With the centrifuge, in fact, one third to half of the juice can be lost, which remains 'unexpressed' in the fibrous part.
And this is not the only form of saving ...
In the long run, those who choose the extractor are also rewarded with a savings on your electricity bill. In fact, the electrical consumption of the two machines can differ even 10 times (from 150 watts for the extractor up to 1500 watts for the centrifuge).
A greater quantity of extracted juice naturally translates into one amount greater in vitamins taken at each dose.
In this test the extractor obtains a greater final quantity of vitamin A and vitamin C than the centrifuge.
Consiglio on the fly: to increase the absorption of fat-soluble vitamins (A, E, K, D) add a little bit of linseed oil or EVO oil in your juice, mixing before drinking.
WHICH EXTRACTOR TO CHOOSE?
Hurom is the world market leader for extractors.
The simplest and most immediate confirmation of the superior quality of these extractors comes from user reviews.
Just take a tour around the web (wherever you talk about extractors) to read cascades of positive feedback of all kinds regarding Hurom machines.
I have also been using this extractor for years and will soon switch to the new HAA Series from the same company.
The centrifuge gives you less juice and lower quality (less vitamins, less enzymes, less pleasing to the eye and taste). It costs less, but produces more waste of vegetables because it cannot effectively extract their juices.
In particular, the centrifuge is unsuitable for extracting the juice of the most valuable and important green leafy vegetables (rich in protective phytonutrients).
Note: for goodness sake, if you want to start changing your eating habits for the better by adding vegetable juices to your diet and want to do it at low cost, it's better to start with a centrifuge rather than nothing.
In all other cases, the extractor is the best and most efficient way to obtain juices from vegetables ...
The extractor gives you more juice and higher quality (more vitamins, more enzymes, more antioxidants).
It costs more, but in the long run recover that cost on the purchase of vegetables (for the same amount the extractor is able to exploit more).
Do you have any questions? Or do you want to report your experience regarding the use of the centrifuge or extractor? S.crivi at the bottom of the article in the space dedicated to comments. Thanks!
See you soon,
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MEDICAL AND LEGAL DISCLAIMER:
The information provided by the manuelcasadei.com website is not intended to diagnose, treat and prevent any discomfort or disease. The user of this website is always responsible for his health and Manuel Casadei encourages you to follow these advice with the approval and supervision of a trusted doctor and disclaims any responsibility for actions taken following what is written in these pages.
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