Lately, I have come across several statements about blending destroying or reducing the benefits of fiber.
I verified what science has to say about blending fiber. I was able to find several studies that conclude that "particle size of the fiber source did not affect performance." 1 One of the most interesting research articles I found was from, "Gut," an international peer-reviewed journal for health professionals and researchers in gastroenterology & hepatology. The researchers compared bran particles of 2 mm to less than .7 mm.
This study found that both fine and coarse fiber have only 2% difference in performance, favoring the smaller fiber. Moreover, the researchers stated "Fine bran causes less disturbance of gastric physiology than coarse bran" 2 and discussed how finely ground fiber increases nutrient absorption, and reduces bloating, heartburn, and constipation.
I love that these studies confirm the benefits of blended greens and fruits. That is why I encourage people to consume green smoothies.
Maybe one day, every family will know and enjoy green smoothies.
This week we offer "Raw & Beyond" at $9.35 (45%off)
(Regular price: $16.95)
You may order this book at a discount price until next Wednesday, September 25th.
In this book we present our revised approach to raw food. All three of us discovered the benefits of eating raw at about the same time, some seventeen years ago. Throughout this period, we often participated in the same events, either serving raw food or teaching others how to prepare it.
In 2010, our paths crossed again at a Living Light Culinary Arts Institute in California. We were intrigued that we had all independently come to similar conclusions about our diets and had begun practicing "beyond raw" cuisine. As we discussed this coincidence, we decided it was important to share our adjusted raw food diet with our followers.
You may order this book here.
Sincerely, Raw Family
2 Effect of bran particle size on gastric emptying and small bowel transit in humans: a scintigraphic study
R Vincent, A Roberts, M Frier, A C Perkins, I A MacDonald, R C Spiller. Gut 1995; 37: 216-219