There are now numerous reports on the internet with the direct or indirect claim that a fruit smoothie is no more healthy than any conventional soft drink because of its sugar content. Since these reports are mainly out to clickbait, they usually don't go into details and just leave this suggestion so that the report is nicely shared on the social network. So with this in mind, how healthy or unhealthy is a smoothie really?
When does a smoothie become unhealthy
A smoothie consists of fruit juices and chopped up pieces of fruit, sometimes mixed with milk or yoghurt. Fruit and yoghurt are generally healthy, so why should there be unhealthy smoothies? A smoothie loses nutritional value if it contains added sugar from refined sugar in addition to the natural fruit sugar content. This is often the case with ready-made smoothies from the supermarket. If you make your own smoothies at home, you should also make sure that you only use 100% fruit juice and not nectar, which contains sugar or sweeteners.
To equate a fruit smoothie with a soft drink is completely wrong. Even though the calorie and sugar content of a smoothie should not be ignored, the smoothie does not contain any refined sugar or artificial sweeteners if it is made with 100% fruit, but only fructose. Fructose is absorbed more slowly by the body and is much healthier than natural sugar. The fruit and fruit juices used are also very rich in vitamins, whereas a cola or lemonade at best contains artificial vitamin additives and has virtually no nutritional value.
Are smoothies suitable for losing weight?
Smoothies are a wonderful food during a diet because they contain lots of vitamins, minerals and fibre. This is especially true for homemade drinks made from fresh fruit. However, you should not forget that fruit also has calories. The smoothie should therefore replace a meal and not be drunk in addition to normal meals. Smoothies should also not be downed too quickly, as this will cause your blood sugar to skyrocket, but will not satisfy your hunger. So if you drink a smoothie as a complete meal, you should savour it in small sips so that you feel full.
How to make a healthy smoothie
A 100%ig healthy and nutritious smoothie is made from fresh fruit and freshly squeezed fruit juices and contains no added sugar or artificial sweeteners. Of course, you can make it with yoghurt or milk, as long as these are also unsweetened.
To make sure that you don't consume any extra calories through the smoothie, the calorie content should be included in your diet. If the smoothie is savoured slowly and in small sips, you give your body enough time to absorb the nutrients and break down the fructose without getting a sudden sugar rush. This means that every smoothie is super healthy and can be customised to your taste.
