It’s easy to grab a large glass of orange juice and assume that you’re choosing a healthy alternative, but have you ever thought how many oranges are needed to make one glass of juice??
A glass of orange juice doesn’t contain the fibre found in whole fruit. This fibre ‘acts as a net’ to slow down the body’s process of converting sugar from food into blood sugar, without it, the body doesn’t get the signal telling you you’re full. This causes a greater spike in blood sugar and results in increased levels of hunger soon after. Reaching for a piece of fruit is a much healthier option than drinking a large glass of juice.
Smoothies don’t eliminate fibre, but they are shredded to bits in a blender and become a less effective net. The blending process helps break down the fibre (making it easier to digest) but still causes a spike in blood sugar and a delayed signal telling you you’re full. One way to help increase the fibre content and nutrient value of a smoothie is to add nutrient dense vegetables (spinach, kale, avocado, beets, carrots, celery etc).
Keep in mind, that if you make a smoothie with a lot of produce, you’ll likely wind up consuming far more servings of fruits and veggies then you would normally eat in one sitting. While this might seem like a good thing, it can actually mean consuming more calories than you can burn, which can lead to weight gain. Drink a smoothie as a meal, not with a meal.
In conclusion, reach for a piece of fruit as a snack, or a vegetable loaded smoothie as a meal replacement.
Source: Sarah Krieger, Dietitian and Nutritionist
