The British Heart Foundation has said that while we may think the drinks are a healthy option due to their ingredients, they actually don’t have the same benefits as eating entire, unblended fruits and vegetables
A drink frequently hailed as ‘healthy’ isn’t actually a magic bullet for shedding pounds or improving your diet, health experts have warned.
The British Heart Foundation has said while we may think the drinks are a healthy option due to their ingredients, they actually don’t have the same benefits as eating entire, unblended fruits and vegetables.
One major reason why smoothies aren’t as nutritious as we might believe is because when we blend fruit, it releases the natural sugars inside the fruit’s cell walls.
This transforms them into ‘free sugars’, which are identical to sugars added to food and drinks – and consuming too much of these can lead to weight gain.
Nevertheless, homemade versions are likely to have less sugar and more fibre than their shop-bought counterparts, so it is best to make your own if you’re looking for a healthier choice, reports the Express.
When it comes to making your own version at home, you should consider combining a protein – such as Greek yoghurt, nut butters, or protein powder – with fruit, greens, and a liquid base such as milk or water.
Jordan Spivak, a dietitian from Sibley Memorial Hospital, told Johns Hopkins that fruit contains carbohydrates, which can impact blood sugar levels.
Spivak added: “So it is best to consult with a dietitian on what carbohydrate amounts are best for your personalized nutrition needs.”
Portion size is crucial, with the recommended serving size being 150ml, but supermarket or café smoothies often exceed this.
The BHF warns: “It can also be hard to keep an eye on how much you’re drinking because smoothies and juices are not as filling as unblended fruits because they contain much less fibre.”
To stick to the 150ml limit, consider sharing your smoothie or saving some for later.
While it may seem that blending a variety of fruits and veggies into a smoothie would easily meet your five-a-day target, this isn’t exactly the case. The NHS clarifies that a single 150ml glass of smoothie only counts as one portion of fruit and veg, regardless of the number of different types in the drink.
According to the BHF, the top three beverages are water, followed by hot drinks like tea or coffee – without sugar – and then sugar-free colas and squashes. On the other hand, ice cream milkshakes, hot chocolates, and energy drinks are the worst choices for your health.
The organisation reveals: “A regular ice cream milkshake can have twice the calories of a similar sized full-sugar cola, but if you go for extras such as chocolate or biscuits blended in, the calories go even higher.”