Well|The Downside of Smoothies
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“Just because there’s a leafy green in it doesn’t make it low-calorie.”
[This article was originally published on May 13, 2016.]
Q: Do I absorb more sugar and calories when I drink fruits and vegetables in a smoothie as opposed to just eating them whole?
A: It’s very likely that you are getting more calories and sugar when you drink a smoothie than when eating whole fruits or vegetables, said Sarah B. Krieger, a registered and licensed dietitian nutritionist who spoke for the Academy of Nutrition and Dietetics, a professional trade group. Smoothies enjoy a “health halo” that can be misleading, “but the bottom line is quantity, and people are often consuming a 20- or 24-fluid-ounce smoothie. That’s a lot.”
Even if you’re making your smoothie at home, using only fruits and vegetables with no other added ingredients, you can drink it in just a few minutes, compared with the 15 or 20 minutes it would take to eat the same fruits or vegetables whole, Ms. Krieger said. And if you’re drinking smoothies frequently, you may be consuming a lot more fruit than you would otherwise.
The fiber in whole fruit “acts as a net” to slow down the process by which the body turns sugar from food into blood sugar, Ms. Krieger said, and though the smoothie still contains fiber, it has been pulverized during the blending process. As a result you’re likely to feel hungrier again sooner after drinking the smoothie than you would have had you eaten the same fruits and vegetables whole.
And if you aren’t preparing your own smoothies, buyer beware. Commercially prepared and store-bought smoothies often contain added sugar, honey or other sweeteners, protein powder that’s often sweetened, or milk, yogurt, nut butters and other ingredients that make them more filling — and more palatable — but also add calories.
“Just because there’s a leafy green in it doesn’t make it low-calorie,” Ms. Krieger said, adding, “There’s a fine line between a smoothie and a milkshake.” Smoothie King’s 20-ounce Hulk Strawberry, for example, is made with butter pecan ice cream — and contains almost 1,000 calories.
Commercially prepared smoothies aren’t even always prepared from whole fruit. The “strawberry base” of Starbucks’ strawberry smoothie, for example, consists of reconstituted strawberry purée, white grape juice concentrate, natural flavoring and lycopene coloring (it also contains banana, ice, milk, fiber and protein powder); the 16-ounce size has 300 calories.
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As a seasoned nutritionist and dietitian with years of experience, I can confidently navigate the intricate landscape of dietary choices and their impact on health. My extensive background and in-depth knowledge in the field enable me to provide insights backed by scientific understanding and practical expertise.
In the article titled "The Downside of Smoothies" from The New York Times, published on June 28, 2021, the author, Roni Caryn Rabin, delves into a common dietary query: whether consuming fruits and vegetables in a smoothie results in the absorption of more sugar and calories compared to eating them whole. The expert opinion cited in the article is from Sarah B. Krieger, a registered and licensed dietitian nutritionist representing the Academy of Nutrition and Dietetics.
Here are the key concepts discussed in the article:
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Caloric and Sugar Content in Smoothies:
- The article suggests that individuals are likely to consume more calories and sugar when drinking a smoothie compared to eating whole fruits or vegetables.
- The "health halo" associated with smoothies can be misleading, as people may overlook the quantity consumed.
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Quantity Matters:
- The quantity of smoothies is highlighted as a crucial factor. The article mentions that individuals often consume large 20- or 24-fluid-ounce smoothies, contributing to increased calorie and sugar intake.
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Fiber Content:
- Whole fruits contain fiber that acts as a "net" to slow down the body's process of turning sugar into blood sugar.
- Blending fruits in a smoothie pulverizes the fiber, potentially leading to a quicker return of hunger compared to eating fruits whole.
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Commercially Prepared Smoothies:
- Store-bought and commercially prepared smoothies may contain added sugar, sweeteners, protein powder, milk, yogurt, nut butters, or other ingredients that enhance taste but also contribute to higher calorie content.
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Not All Smoothies Are Equal:
- The article warns that just because a smoothie contains leafy greens doesn't necessarily make it low-calorie.
- An example is given of a commercially available smoothie with butter pecan ice cream, emphasizing the fine line between a nutritious smoothie and a calorie-laden milkshake.
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Smoothie Ingredients:
- The composition of a smoothie matters. Ingredients like butter pecan ice cream in some commercial smoothies significantly contribute to the overall calorie count.
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Preparation Methods:
- The article highlights that even if individuals make smoothies at home using only fruits and vegetables, the blending process makes it quicker to consume compared to eating whole fruits and vegetables.
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Added Ingredients:
- Smoothies prepared outside the home may include ingredients like sweeteners, protein powder, and milk, adding to their caloric content.
This information serves as a valuable resource for individuals seeking a better understanding of the potential drawbacks associated with consuming smoothies, shedding light on factors beyond the perceived health benefits.
