Smoothies are easy to make, and kids love them. Blending or juicing fruit exposes the natural sugars in the cells. This converts sugars to ‘free sugars’ which we are advised not to consume.
The addition of sugar to your diet can cause dental decay, excess calories, and a rapid increase in blood sugar. You should eat your smoothies with other foods, especially at mealtimes. It is also a good idea to limit the amount of glass you drink. Smoothies and juices do not count towards your 5-a-day regardless of how many fruits or vegetables are used or how many glasses you consume.
Is there any difference between homemade and store-bought products?
Many smoothies purchased in shops contain less nutritious ingredients, such as juices and fruit purees. These purées concentrate sugars while removing many nutritional benefits of whole fruits such as fiber, phyto-nutrients and vitamins. Shop-bought smoothies may also come in larger sizes than the 150ml serving size. These smoothies contain added nutrients such B vitamins, vitamins C and vitamin E.
Homemade smoothies are rich in fibre, and they can be enjoyed immediately, since they’re fresh made.
Which fruit should you use?
Some nutrients, such vitamin C, may be comparable or even higher in vegetables and fruits that were frozen at harvest than their fresh equivalents. The body can convert beta-carotene to vitamin A by freezing, but it may be reduced. However, this will depend on the specific fruit or vegetable.
It doesn’t really matter whether you opt for fresh or frozen fruits in your fruit smoothie. Both count towards your 5-a-day. Frozen produce can also be used to increase your child’s daily food intake. Frozen produce is a great option for those times when it’s not possible to go to the grocery store.
Which fruit is best to make smoothies with?
Mixing fruits and vegetables can help reduce the sugar content in homemade smoothies. Fruits with stones, such as berries, peaches and plums as well as citrus fruits like kiwi, avocado, and citrus fruits are all lower in sugar. These can be combined with leafy greens such as spinach and kale as well as celery and cucumber.
How often should you drink smoothies Smoothies are a part of a balanced meal plan. But, be mindful to eat lower sugar fruits and emphasize fresh or frozen produce. Consider adding yogurt, kefir, or milk to your diet. Also, consider healthy fats like avocado, seeds, and nuts. Adults and children should eat no more than one smoothie per day.