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the diet industry has sold us many
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Fantastical stories even questioning the
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likes of fruit and vegetables
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hi I'm Jimmy Wright an accredited
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nutritionist and I specialize in helping
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people all across the world achieve
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their goals without any silly fad diets
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our smoothie is good for us
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that question cannot be answered with a
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simple yes or no as a matter of fact the
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only answer you can give is
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it depends and here's why wider
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smoothies get such a bad reputation in
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the first place the simple reason that
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smoothies have earned their unhealthy
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reputation is that some smoothies can be
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high in added sugars which can
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contribute to weight gain and increase
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your risk of diabetes if consumed at
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access many shop bought smoothies are
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high in added sugars and additional
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calories especially if they contain
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added sweeteners like honey maple syrup
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or even fruit juice these added sugars
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can quickly add up and contribute to
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work in if you consume more calories
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than you burn while occasional
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consumption of added sugar in small
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amounts is unlikely to cause any harm in
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fact it may be useful around exercise to
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help fuel the performance and Recovery
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you'll want to limit having too many
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added sugars and smoothies if you
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consume them frequently if you're buying
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pre-made smoothies it is best to limit
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or avoid those with a lot of added sugar
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as these are typically low quality
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options anyway and prioritize the
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smoothies which contain predominantly
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Whole Foods like fruits and vegetables a
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simple way to evaluate the quality of a
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pre-made smoothie is to check the added
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sugar content on the label you'll find
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the amount of added sugars and total
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sugars in the nutritional information as
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well as finding out where those sugars
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are coming from on the ingredients list
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some smoothies aren't great but that
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doesn't mean you can't have a great
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smoothie a very simple way to work
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around the dreaded high sugar smoothie
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and harvest smoothie which is incredibly
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nutritious is to well make your own food
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doesn't have some magical weight loss
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crippling effect and post on it whenever
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you blend it however there are
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definitely some changes which occur
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following food processing blending may
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lead to a faster increase in blood sugar
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levels than consuming the same Whole
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Foods the reason why this happens is
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because Blanding fruits and vegetables
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can break down the fiber for Within
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These Foods fiber helps to slow down the
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release of sugars from within a food the
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greater the spike in blood sugars the
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greater the subsequent depth thanks to
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the action of insulin research shows
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that the greater the dip we experience
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the sooner our next melees the more
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hungry we fail and the more energy we
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consume this as well as the fact many
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people underestimate or don't even
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factor in calories consumed from fluids
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may explain the negative association
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many have between smoothies and weight
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another way in which blending may affect
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blood sugar is simply because it breaks
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down the food into smaller particles
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making it easier for the body to digest
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and absorb the carbohydrates in this way
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Blended Foods may cause a more rapid and
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higher blood glucose response compared
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to their whole food counterparts by this
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stage you may be thinking Jimmy you're
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not really convincing me here that I can
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make myself a great smoothie but I'd ask
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you to just hold your horses
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fact now may be a good time to direct
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you over to another video we made on
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carbohydrates that explains why they're
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not as evil as they're made out to be
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previously but back to blending blending
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is certainly not all bad in fact the
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process of breaking down our foods can
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make the nutrients of the Blended Foods
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more readily available for absorption
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this can increase the bioavailability of
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some nutrients such as antioxidants and
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vitamins compared to eating the CM Foods
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whole additionally wild blending may
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have an effect on some of the fiber
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content of the foods themselves it
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doesn't completely remove it in its
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entirety and so a smoothie can still
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contribute to your total fiber intake
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there are also fairly simple ways to
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address the impact a smoothie can have
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on your blood glucose levels the obvious
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one is to not include too much
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swapping at the likes of banana
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pineapple and or other exotic fruits for
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Alternatives like blueberries or apples
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for example is a great start you may
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also want to consider adding more green
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leafy vegetables in place of fruit if
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the sugar under energy content is a
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concern next up protein protein is your
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best bet to help regulate your blood
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glucose levels having much of the same
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effect as fiber protein helps to slow
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down the digestion and absorption of
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carbohydrates and provides a more
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balanced blood glucose response adding a
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scoop of protein powder or a few
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spoonfuls of Greek yogurt are easy
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additions to better manage the blood
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glucose response after having a smoothie
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dietary fat can also have a similar
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effect thanks to delayed gastric
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emptying but if energy intake was a
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concern with the shotbot smoothies you
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may want to look to protein instead if
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energy intake isn't a concern then some
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nuts whole milk yogurt or even avocado
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are all nutritious sources of dietary
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fat that provide plenty of other
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beneficial nutrients vitamins and
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minerals too in summary smoothies do not
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magically lead to weight gain or
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completely ruin weight loss Journeys
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commercially available premiered
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smoothies are unsurprisingly loaded with
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added sugars and are often more energy
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dense than homemade Alternatives this is
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likely where people have struggled with
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smoothie inclusion in a weight loss
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focused diet in the past that and the
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fact that we're not great at
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compensating for calories consumed via
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liquid Foods the simple way to have a
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great smoothie is to make your own
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include plenty of plants with a source
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of protein and you're on to a winner if
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you're in a rush and may not get a
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chance to have a snack or may risk
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having a late lunch then why not include
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some fats too to help keep you even
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Fuller for longer smoothies aren't bad
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in fact smoothies can help you get more
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plants into your diet and that's always
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a good thing trust me zero plants
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because you're afraid of smoothies is
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much worse than having smoothies to get
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your plant intake up let us know how
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your smoothie making goes and tag us on
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your socials if you've made a big old
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smoothie don't forget to like this video
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And subscribe to the my protein YouTube
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channel for more helpful content and be
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sure to keep asking the team questions
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so we can keep providing you with more
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evidence-based answers
