Smoothies are everywhere and almost everyone is drinking them or in some cases eating them (smoothie bowls). It is reported that fruit smoothie consumption has grown by 80 per cent in recent times with the smoothie market earning at least $2 million (USD) in annual sales.
WHAT ARE SMOOTHIES AND WHAT IS THE ISSUE?
A smoothie is a semi-solid beverage made from blended fruit and fruit juice or blended fruit, vegetables and or fruit juice.
The issue with smoothies lie in the fact that it can be an unlikely calorie or sugar bomb (fructose & glucose) in the diet, especially when they are used as a substitute for a regular meal. Ideally, smoothies made solely with 80 g (2.5 oz) of whole or crushed fruit and 150 ml (5 oz.) unsweetened fruit juice can be counted as two servings of fruit for an adult or child.
➊ SMOOTHIES ARE A BETTER OPTION THAN FRUIT JUICE
Smoothies made solely with 80 g (2.5 oz) of whole or crushed fruit and 150 ml (5 oz.) unsweetened fruit juice are a better option than fruit juice. In fact, this makes the beverage an energy and nutrient dense food that contributes to as much as 4.5 g fibre per 250 ml serving. Fruit juice on the
other hand, contains more calories and water than vitamins, minerals, and
fibre.
➋ SMOOTHIES CAN NEGATIVELY IMPACT DENTAL HEALTH
The human mouth has an alkaline and pH controlled environment due to saliva. All fruit regardless of the form (fresh fruit, dried fruit, juice etc) contain organic acids (fruit acid) and fruit sugar.
These acids when consumed, lower the pH of the teeth, making the surface area of the tooth's enamel more acidic resulting in demineralisation of the surface. This sets the state for dental erosion (Rukon Smoothies). Fruit sugars, just like regular sugar, feed the bacteria within the mouth, causing it to ferment and generate lactic acid: the primary agent causing dental carries.
Therefore, it is best to stick to 250 mL of smoothie in one sitting. Be sure to rinse the mouth with water after consumption to reduce the amount of fruit acid and fruit sugar residue present in the mouth.
➌ SMOOTHIES ARE GREAT FOR WEIGHT LOSS
Side-Note:
Fructose found in whole-fruit and vegetables is slowly absorbed and broken down in the body due to it being bound to fibre; leading to less fructose being in the bloodstream at any given point.
Bottom-line:
Smoothies are a great way to add variety to a sensible diet as long as a serving of 250 mL (8 oz/ 1 cup) is adhered to.
Thank you for reading!
Sources:
Pectin in foods http://naldc.nal.usda.gov/download/22783/PDF
Pectin in Foods http://www.dietaryfiberfood.com/dietary-fiber/pectins.php
Rukon Smoothies http://nutrition-communications.co.uk/uploadedfiles/file/2008%20BNF%20smoothies%20opinion.pdf
Microbiology of Dental Decay and Periodontal Disease http://www.ncbi.nlm.nih.gov/books/NBK8259/
YaleNews http://news.yale.edu/2013/01/04/study-suggests-effect-fructose-brain-may-promote-overeating
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| [getty] |
A smoothie is a semi-solid beverage made from blended fruit and fruit juice or blended fruit, vegetables and or fruit juice.
The issue with smoothies lie in the fact that it can be an unlikely calorie or sugar bomb (fructose & glucose) in the diet, especially when they are used as a substitute for a regular meal. Ideally, smoothies made solely with 80 g (2.5 oz) of whole or crushed fruit and 150 ml (5 oz.) unsweetened fruit juice can be counted as two servings of fruit for an adult or child.
NEVERTHELESS, HERE ARE 3 FACTS ABOUT SMOOTHIES:
➊ SMOOTHIES ARE A BETTER OPTION THAN FRUIT JUICE
 |
| Innocent smoothie. |
➋ SMOOTHIES CAN NEGATIVELY IMPACT DENTAL HEALTH
The human mouth has an alkaline and pH controlled environment due to saliva. All fruit regardless of the form (fresh fruit, dried fruit, juice etc) contain organic acids (fruit acid) and fruit sugar.
 |
| 250 ml mark in a Measuring Cup image source:aliexpress |
Therefore, it is best to stick to 250 mL of smoothie in one sitting. Be sure to rinse the mouth with water after consumption to reduce the amount of fruit acid and fruit sugar residue present in the mouth.
➌ SMOOTHIES ARE GREAT FOR WEIGHT LOSS
The answer to this depends on the ingredients used to make the smoothie and the overall quality of one's diet. Smoothies as a stand-alone factor does not aid in weight loss. While, smoothies made from fresh fruit are high in a soluble fibre called pectin (naturally found in the peel and pulp of the fruit) which has shown to increase satiety after a meal (Rukon Smoothies) and control hunger pangs. The fructose (fruit sugar) content of fruit-based smoothies negates the satiety effect of pectin since, fructose is not used by brain and cells as fuel, it has little effect on the hormones regulating appetite. In other words, having a too much fructose within the body at any given time can increase food-seeking behaviours (YaleNews). As
such, the sensible approach would be to have a serving or two of whole fruit. However, if you must have a smoothie while trying to lose weight, it is best to have
it as a bridge between meals rather than as a replacement for a main meal (breakfast, lunch, and
dinner/supper).
Side-Note:
Fructose found in whole-fruit and vegetables is slowly absorbed and broken down in the body due to it being bound to fibre; leading to less fructose being in the bloodstream at any given point.
Bottom-line:
Smoothies are a great way to add variety to a sensible diet as long as a serving of 250 mL (8 oz/ 1 cup) is adhered to.
Thank you for reading!
Leave a ⓒⓞⓜⓜⓔⓝⓣ below.
Sources:
Pectin in foods http://naldc.nal.usda.gov/download/22783/PDF
Pectin in Foods http://www.dietaryfiberfood.com/dietary-fiber/pectins.php
Rukon Smoothies http://nutrition-communications.co.uk/uploadedfiles/file/2008%20BNF%20smoothies%20opinion.pdf
Microbiology of Dental Decay and Periodontal Disease http://www.ncbi.nlm.nih.gov/books/NBK8259/
YaleNews http://news.yale.edu/2013/01/04/study-suggests-effect-fructose-brain-may-promote-overeating
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