Fruit juices and smoothies (2024)

Many of you have contacted us confused about fruit, fruit juices and smoothies and whether they are something you can have if you have diabetes.

So we’ve set out to answer your questions and explain the difference between drinking fruit juice and smoothies and eating whole fruit and how this can affect your diabetes management and overall health.

What is fructose?

All fruit, fruit juices and smoothies contain a naturally occurring sugar called fructose. Fructose from whole fruit doesn’t add to your intake of free (or added) sugar, but in fruit juice or a smoothie it does.

What is free (added) sugar?

Free (added) sugar includes the sugars added to foods by manufacturers, eg in cakes, chocolates, jam, some pasta sauces, fizzy drinks and breakfast cereals. It also includes the sugar found in fruit juices, smoothies and honey.

A recent report by the Scientific Advisory Committee on Nutrition (SACN), stated that we need to reduce our intake of free (added) sugars by half.

The report recommends that we should consume no more than 5 per cent of our energy from free sugar. This means the maximum daily intake of free (added) sugar should be:

19g,equal to 5 cubes or 5 tsp of sugar, for children (aged 4 to 7)
24g, equal to 6 cubes or 6 tsp of sugar, for children aged (7 to 10)
30g, equal to 7 cubes or 7 tsp of sugar, for children (over 11) and adults

Eating too much free (added) sugar contributes towards obesity, tooth decay and also puts people at risk of Type 2 diabetes.

I'm still confused. Why do I need to watch fruit juices and smoothies but not the whole fruit?

Fructose adds to your intake of free (added) sugars. Whole fruit, on the other hand, does not.

Whole fruit contains fibre (roughage), vitamins and minerals, which are good for your overall health. 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.

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.

We know that too much of our sugar intake is coming from juices and smoothies, so it makes sense to cut down. The good news is that we are not eating enough fruit, so this is something you can eat more of. Though be mindful of serving sizes – it’s easy to overdo the dried fruit, grapes and tropical fruits without really thinking about it.

You can include fruit as part of your meal or as a snack, whichever suits your healthy eating plan. Don’t forget fresh, tinned and dried fruit all count.

Top Tip

Spread your intake throughout the day so that you are not eating a lot of carbohydrate in one go, which could affect your blood glucose (also called blood sugar) levels.

So do I need to avoid fruit juices and smoothies?

Although it’s better to eat whole fruit than drink fruit juice or smoothies, ifyou want to have some it’s better to limit the quantity to the recommended portion of 1 small glass a day (150ml) and make sure your drink goes further by diluting it with water.’

Be aware of the carb, sugar and calorie content and how this may affect your blood sugar levels, and if you drink them with your meal think about how much carbohydrate you are having overall.

For example, if you usually have a couple of slices of bread with your breakfast, on the day that you decide to have a small glass of juice, just have one slice of bread to make room for the extra carbs coming from the fruit juice. It’s an option to ensure that you don’t have to deal with high blood sugar levels as a result of having the juice.

Smoothies are also better if you make them yourself because you can put in the whole fruits, which include the fibre (roughage). You can also be sure that no other sugar has been added, which can sometimes creep into shop-bought ones.

If I have diabetes, should I avoid sugar completely?

There’s no need to totally avoid sugar, but aim to cut down on your free (or added) sugar intake. Remember, this doesn’t include sugar present in whole fruit, so try to meet the five a day target. This will help protect you against stroke, heart disease and certain cancers.

FAQs

What fruit juice is good for smoothies? ›

Nut milk provides a nice creamy texture and pairs well with banana and peanut butter, whilst freshly squeezed apple or orange juice can elevate the sweetness of veg-based smoothies. Coconut water on the other hand is a good base for tropical fruit smoothies like watermelon mango and pineapple.

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What's the difference between a fruit juice and a fruit smoothie? ›

Smoothies contain fiber and juices don't.

Juice doesn't contain fiber because it's removed during extraction. If a juice has pulp, it might have a small amount of fiber–but not a lot! Smoothies contain fiber because nothing from the original fruit and vegetable is removed when it's made.

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What is the best liquid to put in a smoothie? ›

This can be milk, or a dairy-free alternative such as soya or almond milk, natural or flavoured yogurt, fruit juice, or for a tropical flavoured smoothie, low-fat coconut milk or coconut water. It's important to add the liquid to your blender before adding the fruit, as this will prevent the blade from getting damaged.

What are the benefits of juicing and smoothies? ›

Both juicing and blending can be a great way to help you reach your daily fruit and vegetable intake goals. They both offer tons of nutrients and can be incorporated into a healthy diet. Just keep in mind that you should try to avoid leaning too heavily on juices since they are lacking in important gut-healthy fiber.

What fruits can I blend together for juice? ›

Some nutritious berry juice combinations to try:

Strawberry, pineapple, orange - Tropical fruit.
Blueberry, pear, spinach - Fruity and green.
Raspberry, beet, carrot - Pink Perfection.
Mixed berries, apple, kale - Sweet and earthy.

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What is the healthiest thing to put in a smoothie? ›

What should I put in a smoothie?

Protein, such as a commercial protein powder, Greek yogurt (which is higher in protein than regular yogurt) or nut butters.
Fruit, including berries, mango, bananas and avocado.
Greens, such as spinach or kale.
A liquid base such as dairy or plant-based milk, water or fruit juice.

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Should I use milk or juice in a smoothie? ›

Liquid: Your choices include milk, non-dairy milk, coconut water, iced coffee or tea, and juice. If you want to punch up the protein, go for milk or pea protein milk, which contain 8 to 10 grams per cup. If you're getting ample protein from another source, coconut water or almond milk are lighter ways to go.

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Do you put milk or juice in a smoothie? ›

Tips for the Best Smoothie:

Adding Liquid – We like to use milk because we like it creamy but you can also use coconut water, orange juice, water, or apple juice. Adding Ingredients – Add the liquid in first and then add in fruit. Blend the ingredients then add in the ice.

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Is a fruit smoothie better with milk or water? ›

Nutrition: Milk is a good source of calcium, protein, and vitamin D. If you are looking for a smoothie that is high in these nutrients, then milk is a good choice. Water, on the other hand, is lower in calories and fat. Taste: Milk can add a creamy texture and richness to smoothies.

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What thickens a smoothie? ›

No ice: If you don't have ice, you can use frozen fruit, oats, chia seeds, yogurt, or nuts and nut butter to thicken your smoothie. No frozen fruit: Add a scoop of raw oats or chia seeds into the blender instead. No yogurt: You can swap yogurt with nut butter to thicken a smoothie.

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Do you put ice or water in a smoothie? ›

Typically you would add ice to a smoothie, but if your fruit is pre-frozen, it is unnecessary to use ice. Adding fruit juice is a good option, but remember to be aware of the sugar content of any fruit juice you are adding to your smoothie. 3.

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Can drinking a fruit smoothie everyday healthy? ›

Once you find the right balance and taste, that smoothie can be a good thing. "It's really fine to have a smoothie every day. It can be a convenient meal replacement as long as you're making sure that it really is replacing the meal. Not too few calories, but not too many calories," says Fye.

Does juicing detox your body? ›

The bottom line is that there is no scientific evidence that a juice diet or cleanse removes toxins from your body.

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What are the disadvantages of juicing? ›

Con: Juice can be sneakily calorie-dense

Juice contains fructose, and while this is a natural source of sugar and carbs, drinking too much of it may lead you to consume too many calories. For example, juicing 5 fruits can add up to 500 calories and more than 100 grams of sugar, says Zarabi.

Is it better to put water or milk in a smoothie? ›

Keep Reading ›

What is the best fruit for juicing? ›

Some simple fruits to start with are apples, melons, citrus and berries. Citrus fruit and strawberries have tons of vitamin C and melons are good for both vitamins A and C. Carrots, celery, cucumber, tomatoes, beets and lettuce are common veggies to try, too.

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What fruits make smoothies thicker? ›

Fruits like bananas, mangos, pineapples, and peaches have a thicker flesh and result in an incredibly smooth consistency. Veggies like carrots, cauliflower, celery, and spinach are high in fiber, mild in taste, and add body to smoothies.

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