Smoothy Slim
Photo by Bruno Scramgnon Pexels Logo Photo: Bruno Scramgnon

How many times a week should you drink a smoothie?

Both adults and children should consume smoothies no more than one portion per day.

bbcgoodfood.com - Are smoothies good for you? | BBC Good Food
Why am I so tired without caffeine?
Why am I so tired without caffeine?

Fatigue is another symptom of caffeine withdrawal. Caffeine improves energy and reduces drowsiness by blocking adenosine receptors. Adenosine is a...

Read More »
Last updated Jan 22, 2020
How long does it take to fully clean out your stomach?
How long does it take to fully clean out your stomach?

After you eat, it takes about six to eight hours for food to pass through your stomach and small intestine. Food then enters your large intestine...

Read More »
Last updated Apr 4, 2018
Tasty juice “eats through” 54lbs of thick flab
Tasty juice “eats through” 54lbs of thick flab

This effective juice jolts the metabolism, boosts energy and burns fat all day.

Learn More »
Promotion

Quick to make and a useful strategy to tempt kids to eat more fruit and veg, it’s easy to see the appeal of smoothies. A blended puree of fruit and vegetables with a liquid base of juice, milk or yogurt, smoothies contain more fibre than the equivalent glass of juice.

What’s the problem with smoothies?

There are a number of benefits from consuming smoothies, they increase fibre intake, contribute towards our 5 a day, boost our vitamin C levels and may help with conditions like high blood pressure. However, when we blend or juice fruit, we’re breaking down the plant cell walls and exposing the natural sugars within. This effectively turns the sugars into ‘free sugars’, the type we are advised to cut back on. Free sugars may lead to dental decay, provide excess calories and cause a rapid rise in blood sugar levels. For these reasons it’s best to enjoy your smoothie with other food, ideally at mealtimes, and to limit the number of glasses you consume. Smoothies and juices only count as one of your five-a-day, regardless of the number of different fruit or vegetables used or the number of glasses you drink. Check out our handy infographic for guidance on what counts as 1 of your 5 a day.

Should children drink smoothies?

Water and milk are the best drinks for young children, but smoothies are an option and offer an opportunity for you to include foods that your child might otherwise not eat. They’re also useful for children who have a poor appetite, as well as teenagers who are always on-the-go. Unlike juices, smoothies retain the whole fruit, including the fibre, but don’t forget they are a source of ‘free’ sugars, which should make up no more than 5% of our energy (calorie) intake. Another thing to consider is that because we drink smoothies rather than eat them, we do tend to consume them more quickly. This means the sugars they contain may flood the bloodstream and, because no chewing is involved, the body doesn’t get the same messages that help us regulate how much we eat. For these reasons, what you use to make your smoothie is important – ideally choose a combo of vegetables, dairy or nut butters and some fruit. This will ensure your smoothie contributes vitamins, minerals, protein and fibre. As adults we often add protein powders and other supplements to our own smoothies; these should never be added to a child’s smoothie. It’s important to remember that whole fruit and vegetables should always be included as part of a balanced diet – this is especially important for young children who are learning to eat and are forming their own food preferences.

What is the healthiest store-bought orange juice?
What is the healthiest store-bought orange juice?

The best orange juice option when it comes to store-bought juice is fortified, 100% orange juice. It has no added sugar and has been supplemented...

Read More »
Last updated Feb 6, 2021
How do I start fresh after a colonoscopy?
How do I start fresh after a colonoscopy?

Your doctor may recommend that you eat sparingly, or not at all, in the hours immediately following the procedure. For the rest of that day and the...

Read More »
Last updated Oct 17, 2019
Strange purple cocktail removes 2.7lbs every 4 days
Strange purple cocktail removes 2.7lbs every 4 days

Contains a potent powdered supplement blended right into water or your favored beverage to be appreciated as a scrumptious morning smoothy.

Learn More »
Promotion

Is there a difference between homemade and shop-bought?

Many shop-bought smoothies are made from cheaper, more processed ingredients such as fruit purées and juices. These purées concentrate sugars whilst removing many of the nutritional benefits of the whole fruit such as the fibre, phyto-nutrients, vitamins and minerals. Some shop-bought smoothies are also sold in sizes larger than the recommended 150ml portion size and have added nutrients such as B vitamins as well as vitamins C and E. Homemade smoothies, on the other hand, contain all of the fibre and will be naturally vitamin-rich because they’re freshly made and ideally consumed straight away.

Should you use fresh or frozen fruit?

Studies suggest that certain nutrients, including vitamin C, are comparable and occasionally higher in fruit (and vegetables) that have been frozen at harvest, compared to their fresh equivalent. Although, beta-carotene, which the body converts to vitamin A, may reduce on freezing. That said, it will depend on the fruit or vegetable in question. Overall, whether you choose fresh or frozen produce for your smoothie, it doesn’t really matter. Both count towards your five-a-day and, if by using frozen produce, you’re increasing your daily intake, then that has to be a good thing. Frozen produce may also help keep weekly food bills down, allows you to enjoy out of season crops and are a useful stand-by when you can’t get to the shops.

More like this

What is a correct portion size?

The guidance for the majority of us is to limit our daily intake of smoothies and juices to one glass of 150ml. This contributes a maximum of one of our five-a-day. For a child, a smoothie portion will depend on their age and activity levels. A useful tip is to only use the amount of food a child would eat if the food was offered to them whole, rather than blended.

Which fruit is best for smoothies?

Using a combination of fruit with veggies will help keep the sugar content of your homemade smoothie down. Lower sugar fruits include berries, fruits with stones such as peaches, apricots and plums, as well as citrus fruits, kiwi and avocado. These may be combined with vegetables including leafy greens like spinach and kale, as well as celery, cucumber and beetroot.

Do cucumbers have quercetin?
Do cucumbers have quercetin?

Cucumbers contain numerous antioxidants, including the well-known vitamin C and beta-carotene. They also contain antioxidant flavonoids, such as...

Read More »
Last updated Jun 12, 2020
What can I drink to fix my kidneys?
What can I drink to fix my kidneys?

Top drinks and foods for your kidneys Cranberry Juice. When shopping for cranberry juice, always read the label. ... Cranberries. Cranberries are...

Read More »
Last updated Feb 18, 2018
Strange purple cocktail removes 2.7lbs every 4 days
Strange purple cocktail removes 2.7lbs every 4 days

This effective juice jolts the metabolism, boosts energy and burns fat all day.

Learn More »
Promotion

How often should you drink smoothies?

Smoothies may form part of a balanced diet, but be sure to focus on lower sugar fruits, emphasising fresh or frozen produce. Include one or more sources of protein like yogurt, kefir or milk, as well as healthy fats from nuts, seeds or avocado. Both adults and children should consume smoothies no more than one portion per day.

You may also be interested in:

Should I still drink fruit juice?

The best smoothies for kids

How to keep children’s teeth safe

How do fizzy drinks affect your health?

This article was reviewed on 4th November 2021 by Registered Nutritionist Kerry Torrens. Kerry Torrens BSc. (Hons) PgCert MBANT is a registered nutritionist with a postgraduate diploma in personalised nutrition & nutritional therapy. She is a member of the British Association for Nutrition and Lifestyle Medicine (BANT) and a member of the Guild of Food Writers. Over the last 15 years she has been a contributing author to a number of nutritional and cookery publications including BBC Good Food. All health content on bbcgoodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our terms and conditions for more information.

bbcgoodfood.com - Are smoothies good for you? | BBC Good Food
What are the signs of good metabolism?
What are the signs of good metabolism?

Fast metabolism symptoms or signs of high metabolism may include: Weight loss. Anemia. Fatigue. Elevated heart rate. Feeling hot and sweaty often....

Read More »
Last updated Jun 3, 2020
How many pounds can you lose juicing for 3 days?
How many pounds can you lose juicing for 3 days?

A small 2017 study of 20 people who juiced for three days found that they shed about two pounds, on average, and saw an increase in gut bacteria...

Read More »
Last updated May 28, 2020
Purple weed obliterates 72lbs of flab
Purple weed obliterates 72lbs of flab

The main ingredient for a potent powdered supplement, based on the diets of among the healthiest, longest-living hamlet in the world.

Learn More »
Promotion
Why do breasts get bigger with age?
Why do breasts get bigger with age?

Natural decline of estrogen With less elasticity, the breasts lose firmness and fullness and can develop a stretched and looser appearance. It's...

Read More »
Last updated Sep 16, 2022
7-second natural hack eats through 64lbs of belly flab
7-second natural hack eats through 64lbs of belly flab

This effective juice jolts the metabolism, boosts energy and burns fat all day.

Learn More »
Promotion
Which country is most obese?
Which country is most obese?

The most obese country by percentage of obese adults is Nauru, with 61% of adults falling in the obese category. Cook Islands fllows with 55.9%,...

Read More »
Last updated Jan 21, 2018