Smoothies are essentially fruit, usually blended with ice and some form of milk, yogurt or frozen yogurt. As the whole fruit is generally used, helping the drink retain some fibre, smoothies are commonly considered to be preferable to a fruit juice. The fibre content is often minimal, however, and the blades of a blender may damage some of the cellulose in the fruit, reducing the fibre levels.
The real challenge with a smoothie is the amount of sugar it contains, as fruit is full of fructose (fruit sugar), which can lead to just as much weight gain as classic refined sugar. Every time you enjoy a standard 250ml smoothie, you’ll be having the equivalent of at least 7 teaspoons of sugar, roughly the same amount as the average chocolate bar.
FLAXSEED IS A VERY RICH SOURCE OF OMEGA 3 fatty acids and a good alternative if oily fish is not for you. The most robust research into the health benefits for omega 3 is linked to heart health and the regulation of cholesterol levels; however, some studies suggest that it may also help to relieve inflammatory conditions such as arthritis and help to reduce the risk of some cancers.
NUTRITION NUMBERS
per 250ml serving
→ MANGO & PASSION FRUIT
Calories: 140 » Sugars: 28g
Fibre: 2g
→ BLUEBERRY & BANANA
Calories: 148 » Sugars: 31g
Fibre: 3g
→ MIXED FRUITS WITH SEEDS
Calories: 180 » Sugars 30g
Fibre: 4g
→ PLAIN YOGURT (per 50g)
Calories: 40 » Sugars: 3.5g
Saturated fat: 1g
→ PLAIN FROZEN YOGURT
(per 50g)
Calories: 75 » Sugars: 13g
Saturated fat: 1.5g
Of course, unlike a chocolate bar, assuming your smoothie contains a variety of freshly blended fruit, the micronutrient content of the drink is likely to be high. Fruits such as blueberries, apples and raspberries contain high levels of protective antioxidants, which support the immune system and are believed to help reduce the risk of chronic disease.
However, the high level of sugar means that a blood sugar spike will soon be on the way, leading to sugar cravings. One way to limit the damage would be to choose a smoothie with added protein and fibre, as this can help slow down the release of sugars in the body. Lots of smoothie bars now offer ‘super smoothies’ that contain flaxseed, chia seeds or other seeds. These are a great source of protein and fibre, as well as containing plenty of omega 3, which plays a key role in heart health.
THE RIGHT BITE
Choosing a smoothie that’s a blend of fruit, probiotic yogurt and a generous helping of seeds can transform what is basically a glass full of sugar into a healthy snack that will keep you going for longer and keep the sugar cravings to a minimum.
A final note of caution: check what form of milk is added to your smoothie to create the lovely thick texture. Some contain probiotic yogurt, which helps to promote optimal digestion, but be careful if it contains frozen yogurt, as this often has extra sugar in some form, which will add to the overall calorie count.
CHECK THE SUGAR LEVELS in your favourite smoothie, as it’s very important to know exactly how much you’re consuming. The average amount of sugar found in a 250ml smoothie is the equivalent amount you would find in a standard chocolate bar, which should give pause for thought.