A drink that has often been touted as ‘healthy’ is not a one-stop-shop for weight loss or a better diet, health experts have explained.
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.
One big reason why smoothies are not as healthy as we might imagine is because when we blend fruit, it releases the natural sugars inside the fruit’s cell walls.
This makes them ‘free sugars’, which are the same as sugars added to food and drinks – and eating or drinking too much of these can contribute to weight gain.
However, 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.
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 also plays a key role – as the recommended serving size is 150ml, but smoothies sold in supermarkets or cafés are usually much bigger than this.
The BHF adds: “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 ensure you are sticking to the 150ml limit, you could share your smoothie with someone else, or save some for the next day.
While you might think that blending multiple fruits and vegetables into a smoothie will help you hit your five-a-day goal easily, this isn’t quite true. The NHS actually says that one 150ml glass of smoothie only counts as one portion of fruit and vegetables, no matter how many different types are in the drink.
The BHF explains the best three drinks you can have are water, then hot drinks like tea or coffee – without sugar – followed by sugar-free colas and squashes. Meanwhile, the worst options for your health are ice cream milkshakes, hot chocolates, and energy drinks.
The organisation says: “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.”