Are smoothies good for you? 

Are smoothies a healthy alternative to sugary or artificially sweetened soft drinks? Or are they just as bad for you?

If you’re looking for a tasty drink or trying to stay hydrated, smoothies have long been advertised as a healthier choice.

But we now know that they do not come with the same benefits as eating whole, unblended fruits and vegetables.

Here are 3 reasons why smoothies are not a shortcut to a healthy diet.

1. Smoothies are high in sugar

When you blend fruit, it releases the natural sugars inside the cell walls of the fruit, so they become ‘free sugars’.

These are the same as sugars added to food and drinks or found in honey. Unlike natural sugars found inside fruit and vegetables, they do not come with extra nutrients like fibre. 

Eating or drinking too much sugar can contribute to weight gain, and in turn increase the risk of heart and circulatory diseases and type 2 diabetes.  It can also damage your teeth.

Homemade smoothies are likely to have more fibre and less sugar than shop-bought varieties, which may contain more fruit juice and added sugars.

So, for a healthier option, try making your own smoothies. And try to avoid drinking smoothies as a between-meal snack.

The NHS recommends only drinking them at mealtimes to reduce the risk of damaging your teeth. Your mouth produces more saliva when you're eating a meal, which can help to protect your teeth against the acids found in fruit juices and smoothies.

• Learn more about free sugars.

2. It’s easy to drink too much smoothie

One recommended serving of smoothie or fruit juice is just 150ml. However, smoothies you buy in a shop or order in a café are usually much more than this.

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.

For example, while you may never eat 4 oranges in a row, you might easily drink a glass of juice made of 3 to 4 oranges.

Try to stick to 150ml a day to limit your sugar intake. Split your smoothie with a friend, save some for the next day or dilute it by adding still or sparkling water and ice.

If you’re feeling thirsty, you can drink plenty of water, tea, coffee, lower-fat milks or sugar-free drinks instead.

3. Smoothies only count as 1 of your 5-a-day

Blending fruits and vegetables into a drink might seem like an easy way to reach your 5-a-day.

However, according to the NHS, 1 small glass (150ml) of smoothie or fruit juice only counts as 1 portion, even if it contains several fruits and vegetables or you drink several glasses.

• Discover easy ways to get more of your 5-a-day.

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