3 things you can do to slash the sugar in your smoothies

Articles keep cropping up suggesting smoothies are unhealthy, so if you’re worried about your intake, here are 3 things you can do to slash the sugar in your smoothies.

We advocates claim juicing is an easy way of getting huge amounts of micronutrients into our bodies – because it is! So what’s the deal? The reality is this: juicing or blending green vegetables is the perfect way for those of us averse to eating gigantic platefuls of broccoli to ingest a huge quantity of super green nutrients. For a nation addicted to processed junk, a plate of steamed broccoli just doesn’t cut it, but ask someone to down a freshly pressed juice and suddenly they’re able to absorb all the nutrients they need from green veg.

Do you have refined taste?

Sugar IS an addiction, but fruit sugar in raw juices and smoothies is not the problem; it’s processed sugars that are the issue. I’m talking about dextrose, maltodextrin, high-fructose corn syrup, caramel and the numerous other titles that cleverly disguise what is essentially pure added sugar, hidden in so many of the convenience foods we consume. Surely replacing that sugar-laden breakfast cereal with a super green blend of broccoli, spinach, apple, cucumber and ginger can only be a good thing?

Sugar IS an addiction, but fruit sugar in raw juices and smoothies is not the problem; it’s processed sugars that are the issue. I’m talking about dextrose, maltodextrin, high-fructose corn syrup, caramel and the numerous other titles that cleverly disguise what is essentially pure added sugar, hidden in so many of the convenience foods we consume. Surely replacing that sugar-laden breakfast cereal with a super green blend of broccoli, spinach, apple, cucumber and ginger can only be a good thing?

The problem with refined sugar and the reason it contributes to obesity and chronic disease is its fast rate of metabolism. Fruit and freshly pressed juices are not the enemy. Rich in antioxidants, phytonutrients, vitamins and minerals, they help prevent the inflammation that causes insulin resistance. If you drink a juice containing pressed apple or pear, you are consuming natural sugar. Sugar in this form has not been isolated from the companion nutrients contained within the fruit. It has a positive effect on your chemistry. Although it’s true to say there is a high glycaemic index associated with fruit, the companion nutrients stabilise the sugars so insulin levels are balanced in the bloodstream.

But if you’re concerned about the level of sugar in your smoothie, here are some tips to keep it in check…

1. Be wary of shop-bought smoothies

Not all shop-bought smoothies are bad but do be cautious of packaged drinks in stores, restaurants or juice bars. They are often made with frozen yoghurt or ice cream as a base. While they taste wonderful, they are not the blended drink you want to start your day with.

2. Add more veg

The greener the better – think broccoli, kale and spinach! If you struggle with the flavour at first, add an extra apple or pear. Eventually your tastebuds readjust.

3. Stick to low-sugar fruits

Strawberries and raspberries are low in sugar compared with other fruits. They also taste delicious in berry smoothies.