For several years, the trend for “smoothies” has not weakened. This “creamy” drink (this is the meaning of the word in English) consists of mixing fruits, and possibly adding fruit juice, yogurt, vegetable milk …
If smoothies seem both healthy and good for you (it’s just fruit, isn’t it?), This picture is misleading. Indeed, as two American researchers explained in a Guardian article published in 2013, this “healthy” drink is overall … way too sweet.
“Smoothies are certainly made from 100% fruit, but drinking a glass of smoothie in which we have put oranges, bananas, mango … it’s like eating these fruits “for real”, so absorbing everything. the sugar they contain“explains Prof. Barry Popkin, professor of nutrition at the University of North Carolina (United States).
Glycemic index: smoothies are too sweet
An example ? According to professor and nutrition researcher Bart Nicolai (interviewed in 2016 by the Belgian television channel Een), a smoothie made from 2 oranges + 7 apples + 1 banana + 10 strawberries contains the equivalent of 8.5 lumps of sugar. A glass of Coca-Cola contains “only” 8.
Is “natural” sugar as bad for your health as “industrial” sugar? To this question, specialists answer “yes”. Because, in the end, in the body, sugars are all metabolized in the same way: in the long run, we can see the appearance of diabetes (linked to insulin resistance caused by regular blood sugar spikes), overweight or even obesity (because excess sugar is stored in the form of fat), transit disorders (bloating …) or even depression, abnormal fatigue, mood disorders …
In addition, when they pass from the solid state to the liquid state, the fruits see their glycemic index (that is to say: their impact on glycemia, therefore the level of sugar in the blood) increase by significantly … The smoothie, not so healthy!
5 tips for making a healthy smoothie
- Mix the fruits and vegetables. The fibers contained in vegetables make it possible to reduce the glycemic index of mixed fruits. Green vegetables also contain many healthy antioxidants. The right proportion? 40% fruit, 60% vegetables. Some vegetables that “work” well in a smoothie: spinach, kale, celery, cucumber, chard … We avoid carrots, squash or even beets, which are super-sweet.
- Favor fruits with a low GI. Bananas (with a glycemic index of 65/100) should be avoided. Ditto for pineapple or apricot. On the other hand, we can turn to fruits with a low GI such as raspberries, currants, plums, grapefruit, green apples, grapes, kiwi … The opportunity to discover new flavors.
- Limit the number of fruits. Stop being overzealous: a “healthy” smoothie should contain a maximum of 3 different fruits – at least 2 of which have a low GI. This implies betting on “homemade”: we ignore industrial smoothies, which often contain “hidden” sugars.
- Milk, yogurt, yes … but without sugar. You can add milk or yogurt to a smoothie to make it (even) smoother. But we preferably opt for “sugar-free” by carefully reading the list of ingredients – if the sugar is in first position in the list, we say “no”.
- Add super foods. In a smoothie glass, why not add a superfood? For example: 1 tsp. to c. chia seeds (high in fiber, calcium and omega-3), 1 tsp. to c. of hemp seeds (omega 3 and 6), 1 tbsp. to c. of spirulina (iron, vitamin B12, vitamin E …), 1 tsp. to c. raw cocoa (full of antioxidants and especially good for cardiovascular health), 1 tbsp. to c. of psyllium seeds (anti-cholesterol).
Healthy smoothie: 3 recipes
- Purple smoothie. Mix 1 avocado + 1 handful of baby spinach + 1 handful of blueberries. Add coconut milk and 1 tbsp. to c. of psyllium seeds.
- Island smoothie. Squeeze 1 grapefruit and ½ lemon. Mix with ¼ mango + ½ avocado. Add the juice and grains of 1 passion fruit. Enjoy.
- Green smoothie. Mix 1 ripe avocado + 1 green apple + 1 handful of lamb’s lettuce. Add soy milk + ½ lime juice. Sprinkle with spirulina.
Read also :
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8 quick recipes with kiwis
