According to Diabetes UK, the contributory factor to this misconception lies in the presence of "free sugars" that are liberated during the blending or juicing process, subsequently inducing a propensity for glucose levels to rise. This phenomenon is even more pronounced in commercially purchased smoothies and juices, as they may contain additional sugars added for flavor purposes.
In contradistinction, whole fruit is a more salubrious choice due to its inherent compositional characteristics, which include fibre, vitamins, and minerals. The fibre present in whole fruit serves to retard the rate of fructose absorption into the bloodstream, thereby inducing a sense of satiety. Nevertheless, it is important to note that research on this topic is still an ongoing endeavour.
As reported by The Mirror... a 2022 study has determined that glucose levels were significantly lower among individuals who consumed blended fruit compared to those who consumed the whole fruit. Similarly, Sophie Medlin, "director and specialist dietitian at CityDietitians," "has exemplified this perspective.".. averring that individuals need not be overly concerned about the potential health repercussions of fruit smoothies.
Highlights:
An orange juice or fruit smoothie may sound like the perfect beverage for a health boost. Yet experts claim that such drinks have the potential to cause unwanted blood sugar spikes - despite fruit itself being a nutritious snack.
If you're confused, don't worry, Diabetes UK explain that it's all down to something known as 'free sugars'. These components are released from fruit when they are blended or juiced, and are potentially linked with glucose increases.
This is especially the case if the smoothie or juice is store-bought too, as it may also include further added sugars for flavor. ⁘Whole fruit contains fiber (roughage), vitamins and minerals, which are good for your overall health,⁘ the site's experts claim.
⁘The fiber helps to slow down the speed the fructose is absorbed into your blood stream and can help you feel fuller for longer. This is why it's better to eat whole fruit, rather than fruit in the form of juice or a smoothie.
⁘Fruit juice and smoothies, on the other hand, have most of the fiber (roughage) removed when they are made and it's very easy to drink large quantities in a short space of time. This means you could be drinking a lot of extra calories, carbs and sugar.⁘
At most, they'll usually contribute to just one of your five-a-day - even if you put five different fruits and vegetables in them. However, it's important to note that research surrounding this topic is still ongoing.
Interestingly, one 2022 study found glucose levels to be 'significantly lower' among individuals who consumed blended fruit, compared with the whole fruit. And earlier this year, Sophie Medlin, director and specialist dietitian at CityDietitians , echoed these sentiments in an interview with Stylist , asserting that 'we don't need to worry' too much.
