Addressing the red flags

Nutritionist Lucy Stewart’s guide to making healthy smoothies

SMOOTHIES and smoothie bowls are often portrayed as the ultimate shortcut to a healthy diet, but could they be doing us more harm than good?

While they can be a convenient source of valuable nutrients within a balanced diet, many contain too much sugar and are consumed far too quickly and frequently.

But before you swear off the green stuff, there are solutions to the problems many smoothies raise.

RED FLAG: Smoothies have the potential to wreak havoc on your blood sugar

Most smoothies contain far too much sugar. Sure, these sugars may come from natural sources, but it’s still a lot more fruit than you would be able to consume in one sitting. Whole fruit contains fibre, which forms a barrier in your gut to provide a slow release of energy from sugar.

When you blitz fruit in a smoothie, you destroy the structure of the fibre and increase the release of energy (blood sugar spike). Blood sugar spikes can leave you feeling irritable and hungry a few hours later.

THE SOLUTION? Reduce the amount of sugar in your smoothie, choose low-sugar fruits like lemons, pears and berries and only add a small amount.

RED FLAG: There is a chance of weight gain

In a misguided effort to be healthy, many smoothies have removed all of the nutritious fat and protein and are purely fruit-based. But fat and protein are what sustain your energy and satiety – without these, you’ll be left feeling hungry only a few hours later and subsequently consuming more calories.

When you sit and eat slowly, your body secretes the hormone leptin, which helps to increase how full you feel. If you drink a smoothie quickly, you can easily consume too much before your body has a chance to signal that you’ve had enough.

THE SOLUTION? Slow down, sit down and take your time when you have your smoothie. RED FLAG: Cold smoothies can slow down your metabolism

When you consume cold foods or drinks, your body has to work extra hard to warm it up so it can be digested. Smoothies made up of frozen fruits or ice can cause your digestive system to go into shock, slowing blood flow and weakening its ability to transform and transport nutrients.

THE SOLUTION? Allow your smoothie to come to room temperature before drinking.

RED FLAG: Drinking our food impairs digestion and nutrient absorption

Chewing serves as the first step to proper digestion and stimulates the release of saliva, which starts to break down food so their nutrients can be absorbed.

Blended food also moves through your digestive system faster and you may end up absorbing fewer nutrients, which over time, can lead to nutrient deficiencies.

THE SOLUTION? Chew your mouthfuls of smoothies instead of gulping them down, or try eating it with a spoon.

For more expert tips, visit lifestyle.com.au.