Are you a person who is keen to get in the recommend 5 a day fruit and veg hit, so you grab a smoothie, happy (and a bit smug) in the knowledge that not only are you getting 1 but sometimes 2 or 3 in just one bottle?
Sadly, hitting your fruit and veg quota is set to get a bit more tricky thanks to new advice from Public Health England that you should only consume one 150ml smoothie a day and it counts as only 1 of your 5 a day.
This means that in the future, smoothie companies won’t be allowed to claim that their smoothies have more than 1 fruit and veg portion in them. The main reason these new guidelines have been issued is because of the high sugar content of smoothies. But fruit is good for you, right? Yep, fruit is an awesome part of a balanced diet which can help you get vital vitamins and nutrients into your body. However, fruits are high in sugar, regardless of if these are naturally occurring and not the added sugar that we know is bad for us. An average 250ml smoothie contains approximately 30g of sugar which is 100% of the recommended daily intake for an adult and may contain low levels of vitamins and fibre. So it’s understandable that Public Health England want us to be a bit more wary of ‘healthy’ smoothies.
It’s also important to remember that smoothies won’t always give you the same satisfaction as eating “real” foods and you can run the risk of over-eating. A published study has found that when people had carb-rich food (ie fruit) in the form of a drink, they consumed 12% more calories overall.
These new guidelines come at a time when the Eatwell plate (that infamous plate that the government use to show us how much of each food group we should be eating) has changed. Until now the plate had a portion dedicated to sugary food and drinks, showing that we could have them in small quantities as part of a balanced diet. But the new plate released this year eliminates sugary treats altogether and instead they appear outside of the plate with the advice to “eat less often and in small amounts”.
So for those of you who are using smoothies as your way of getting in your fruit and veg, there’s no need to worry - it’s easy to find other ways to incorporate it into your diet. Recently there’s been a surge in the number of new products put on supermarket shelves that help us get our 5 a day. Heard of courgetti? It’s spiralled courgette which you can use in place of normal spaghetti and you can even buy cauliflower rice for a healthy curry night! You can save money by making these yourself, for example you can make cauliflower rice by just blitzing cauliflower in a food processor, so there’s no excuse not to hit that 5 a day target every day (or more).
If you really can’t give up your smoothies, homemade is best (so you know exactly what’s going in them) and that it contains more veg than fruit - around 70% veg to 30% fruit.
FAQs
No matter how many smoothies or juices you drink in a day, they can only ever count as one of your 5 + a day. This is because smoothies and juices have a lot of the fruit's fibre taken out of them.
Why are smoothies only 1 of 5 a day? ›
This means that in the future, smoothie companies won't be allowed to claim that their smoothies have more than 1 fruit and veg portion in them. The main reason these new guidelines have been issued is because of the high sugar content of smoothies.
How much fruit vegetable juice or smoothies counts as 1 of your 5 a day? ›
Some portions only count once in a day: 150ml of fruit juice, vegetable juice or smoothie. Limit the amount you drink to a combined total of 150ml a day. Crushing fruit and vegetables into juice and smoothies releases the sugars they contain, which can damage teeth.
How many of your 5 a day is in an innocent smoothie? ›
This innocent smoothie is a blend of whole crushed fruit, pure fruit juices and nothing else. Each smoothie counts towards 1 of your 5 a day and is source of vitamin C.
How many smoothies do you drink a day for a smoothie diet? ›
The rules of the Smoothie Diet include two smoothies per day (in place of two meals) and one regular meal for 21 days. Once each week there is a regular day of eating. The plan includes recipes and shopping lists for the smoothies.
What counts as 1 of your 5 a day? ›
Fresh, frozen, dried and canned fruit and vegetables all count. Also, pulses can count for one of your 5-a-day. Remember that potatoes, yam, plantain, and cassava do not contribute towards your 5-a-day because they are starchy foods. But, sweet potatoes, parsnips and butternut squash do count!
Is it OK to have 2 smoothies a day? ›
If you are new to smoothie diets, it is a good idea to start with 2 smoothies per day and see how you feel. If you are feeling satisfied and are losing weight at a healthy pace, you can then increase the number of smoothies you drink.
Are smoothies good for 5 A Day? ›
According to new national recommendations, smoothies can count as no more than one of your 5-a-day – even if you've put 5 different fruit and veg in them. And if you have a glass of juice on the same day, you can't count them both.
What does 5 A Day mean? ›
It's important that you eat enough of them. Evidence shows there are significant health benefits to getting at least 5 portions of a variety of fruit and vegetables every day. That's 5 portions of fruit and veg in total, not 5 portions of each. A portion of fruit or vegetables is 80g.
What is the healthiest fruit? ›
Blueberries take the title of healthiest fruit. Blueberries' stunning hue comes from their anthocyanins — an antioxidant believed to be responsible for their numerous health benefits. Long-term studies suggest that including blueberries in your regular lineup may lower the risk of heart disease and type 2 diabetes.
You may consume a lot of sugar
If you consistently consume high-sugar smoothies that don't contain much fiber or protein, your blood sugar may spike and you'll most likely be left feeling hungry and unsatisfied.
Do onions count as one of your five a day? ›
"Onions form the base of many dishes, so you may forget that they can actually count towards your 5-a-day," points out dietitian Ro. So onions do count as a vegetable, and not just a flavour enhancer. Plus, they're low in calories and a source of fibre.
Is it better to eat fruit whole or in a smoothie? ›
The fibre 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.
Does blending a banana increase sugar? ›
Blending fruit can have an impact on blood sugar levels due to the increased glycemic load. When fruits are blended, the cell walls are broken down, releasing the natural sugars more quickly into the bloodstream.
Will I lose weight if I drink smoothies all day? ›
Yes and no. While most weight loss experts don't recommend substituting smoothies for every meal of the day, drinking them here or there (or even daily) can support weight loss goals. It all depends on what they contain and, of course, their portion size.
Does blending fruit destroy nutrients? ›
Does blending fruit destroy nutrients? “No, blending in a smoothie does not break down the nutrients sufficiently to affect their value,” she assures. Learn more about making healthy smoothies.
Why is drinking a smoothie not the same as eating fruit? ›
Fruit juice and smoothies, on the other hand, have most of the fibre (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.
Why does juice only count as one portion? ›
Meanwhile, no matter how much you drink, a small glass of pure fruit juice only counts as one portion. This is because juices lack fibre and the juicing process 'squeezes out' the natural sugars normally found between the cells of fruit or veg, making them less healthy for teeth.
