🥦GREEN SMOOTHIES... what's the deal? It's Monday so let's #StripTheNonsense.
Do they support weight loss, boost your nutrition intake, strengthen your immune system, lower your cholesterol, improve mental clarity, brighten your skin, support your colon and gut health, reduce cravings, anti-inflammatory?...I got bored but the list goes on...
WHAT ARE GREEN SMOOTHIES? They are essentially smoothies blended with green vegetables, such as kale, leafy greens, and perhaps herbs. They often have a blend of fruits and vegetables in them. .
ARE THEY HIGH IN SUGAR? Fruits and vegetables naturally contain sugar. However, in whole fruit and veg, the sugar is contained within the cell walls of the fruit or vegetables, and comes bundled with other vitamins, minerals and fibre. The fruit sugars, therefore, behave differently to 'free (table) sugar' when the fruit/vegetables are in their whole form. HOWEVER, when you whizz up and blend the fruit/vegetables their structure is broken. The natural sugars are released and the sugars behave the same way as any other sugar or sugary drink. Whilst the smoothie does provide more vitamins and minerals than an energy drink, they still offer a large amount of free sugars. Therefore, for most, a portion of fruit or vegetable juice is only 150mls, once a day!
ARE THERE ANY HEALTH BENEFITS? Whilst we do know that hitting your five a day may reduce your risk of certain diseases, and provides a good source of vitamins, minerals and fibre for good health, there is no specific evidence to say that green smoothies offer a benefit above and beyond that of eating other fruits and vegetables.
WHAT'S THE BEST OPTION?
1) If you want to have your green juice, green smoothies or fruit juice, my recommendations would be to have these alongside a meal. This way, the juice is mixing with other foods in your stomach, slowing down the absorption of the free sugar.
2) If you are blending your own, keep the 'bits' in. This way, you are holding onto the fibre from the fruit/vegetables. CONTINUED BELOW