Though yummy, Smoothies may be a barrier to weightloss

Smoothies have been taken by lots of people as a way to lose weight. They’ve incorporated smoothies into their weight loss meal plan. Well, as healthy as it sounds, its nutritional value is mostly dependent on the ingredients used in preparing it. A smoothie is a thick beverage made from blended raw fruit/vegetables with other ingredients like water, ice, dairy products, and in most cases sweeteners.A lot of people of incorporated smoothies into their weightloss way of eating. The issue though is, is smoothies good during weightloss?

 

HOW COULD SMOOTHIE BECOME A BARRIER TO WEIGHT LOSS?

  • The first important thing you should know is that because smoothie is liquid, it is not as filling as eating whole fruits or veggies. This means that you’ll probably get hungry and binge on all sort of food. Taking a smoothie as breakfast could rev up your appetite during lunch or through the day. This could increase your overall calorie intake. It’s even worse when you buy smoothie from a store because you could be getting much more ingredients (sweeteners, preservatives) than you bargained for.
  • A lot of smoothie lack sufficient protein leading to aggravated muscle deterioration. Losing weight is great when you’re burning fat but when you start losing weight from muscles; you stand a risk of cardiovascular health problems and injuries.
  • Smoothie may be too low in calorie and not match up to your intended calorie intake for the day. Consistent low calorie intake wrecks your metabolism and may lead to an aggressive rebound weight gain.
  • What people want to know is the difference between added sugar and the natural occurring sugar in fruits (fructose/fruit sugar). Fructose is a form of sugar that when ingested, is metabolized in the liver as opposed to other forms of sugar in the blood stream. The liver turns excess sugar into triglycerides that get stored in fat cells that lead to belly fat which in itself is related to type 2diabetes.
  • In making a smoothie you could be packing more servings of fruits into a glass than your body requires or more than your targeted calorie-intake per day permits.  Below is a list of fruits and their sugar contents per 100 grams so that next time you’re making a fruit smoothie you know just how much sugar you’ll be getting.

FRUITS SUGAR (per 100 g)
Avocado 7 g
Watermelon 6 g
Paw-paw (papaya) 8 g
Mangoes 15 g
Grapes 16 g
Berries (strawberries, cranberries, blackberries, raspberries) 4-5 g
Grapes 16 g
Cherries 13 g
Dates 66 g
Banana 20.4 g
Apple 11.8 g
Guava 17.0
Lemon 3.0 g
Orange 10.6 g
Pineapple 12g

The reason most nutritionists recommend fruits though is because of the fiber they contain which maybe lost when made a smoothie or juiced, leaving it just as good as refined sugar. In the long run consumption of smoothie (especially fruit) could in the long term lead to

  • Insulin resistance
  • Type 2 diabetes
  • Fatty liver
  • Obesity
  • Visceral fat which are all related one way or another.

No! Fruits are not bad. They are in fact a very good source of healthy nutrients but they lose most of that nutrient (especially fiber) when juiced or made into a smoothie. Smoothie also encourages you to consume much more servings in a day than is considered healthy. If you really must take a glass of smoothie, you should swap that fruit smoothie for healthy greens.

PhotoCredit: Allrecipes.com

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