Soluble dietary fibers promote metabolic benefits on body weight and glucose control. The benefits associated with an increased dietary intake of fermentable fibres are in part due to the way in which our bacteria use them to control levels of intestinal glucose. Foods with modest concentrations of dietary fiber have also demonstrated excellent binding capacity with with heavy metal ions which support evidence that blending fruits and vegetables will clearly exceed the capacity of any juice to assist in the elimination of these metals from the body.
The study appearing in the British Medical Journal and appearing online in Havard School of Public Health investigated how individual fruits and fruit juice affected glucose.
They estimated substitution effects of individual fruits for fruit juice in relation to risk of type 2 diabetes and found that a greater consumption of specific whole fruits, particularly blueberries, grapes, and apples, was significantly associated with a lower risk of type 2 diabetes, whereas greater consumption of fruit juice was associated with a higher risk.
Fiber slows down the release of glucose into your blood stream, preventing blood sugar (glucose) spikes. While people with pre-diabetes and diabetes should be especially cautious if they opt for juice over a smoothie, everyone would benefit from a slow steady raise in blood glucose.
A mass of animal and human data has linked increased fibre intake to metabolic benefits including weight loss, and the prevention of obesity and type 2 diabetes. However, the mechanisms behind these potential benefits have, until now, remained a mystery.
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