Smoothies are often hailed as a healthy choice, but some might do more harm than good.
Surrey Live highlighted the hidden risks of fruit smoothies, citing insights from Dr. David Cavan, an endocrinologist at Dorset County Hospital. Dr. Cavan warned that even homemade smoothies can be surprisingly high in sugar—some pack up to nine teaspoons per serving, roughly the same as a can of soda.
“Natural sugars impact blood glucose just like refined sugar,” he explained, challenging the widespread belief that smoothies are inherently healthier. The problem lies in how smoothies are digested.
Whole fruits contain fiber that slows sugar absorption, helping prevent spikes in blood glucose. However, once fruits are blended, their fiber structure breaks down, and sugars are released more rapidly into the bloodstream.
Firm fruits like apples and pears digest more slowly and better manage blood sugar. In contrast, soft fruits like bananas, watermelons, and peaches are digested quickly, leading to sharper increases in blood glucose.
Another concern is portion size. Smoothies often include multiple servings of fruit, which can result in excessive sugar intake and calorie overload.
For people with diabetes or those at risk, whole fruits – especially firmer ones – are a better option. Juicing and blending may preserve some vitamins and fiber, but they also strip fruits of the structure that helps moderate sugar absorption.
Smoothies made with high-fructose fruits like bananas, grapes, or mangoes can easily exceed 30 grams of sugar and contain 200–300 calories per serving. Despite its natural origin, sugar behaves similarly to table sugar in the body, increasing the risk of weight gain and blood sugar imbalances if consumed frequently.
If you’re a smoothie lover, consider this your gentle reality check. Regular consumption of high-sugar smoothies may contribute to the development of type 2 diabetes. The body struggles to use insulin effectively in this metabolic disorder, resulting in persistently high blood sugar levels.
But it’s not just sugar that’s the problem. Obesity and increased visceral fat are major risk factors for type 2 diabetes. Left unmanaged, the condition can lead to severe complications, including heart disease, kidney failure, and vision loss. One of the biggest issues with smoothies is their liquid form – it allows sugar to enter the bloodstream faster than solid foods, amplifying blood glucose spikes.
Craving something sweet? Consider switching to sugar-free drinks. While artificial sweeteners have stirred debate, most experts agree they’re generally safer for blood sugar control than high-sugar beverages.
Still, moderation matters. Experts recommend limiting sugary drinks to at least one or two cans (350–550 mL) a day. Better yet, reach for sparkling water infused with fresh fruit slices – refreshing, hydrating, and easy on your blood sugar.
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