While the hunt for sugar is now well established in our kitchens, we too often let our guard down when it comes to products labeled “healthy”. Indeed, certain morning preparations hide a real trap for our metabolism. They mistreat our insulin from the first hours of the day.
The smoothie, a false “healthy” friend that imitates soda
This star drink of breakfasts and trendy breaks is the smoothie. An option generally perceived as a mine of vitamins, but which in reality hides a high content of free sugars.
“Any fruit, when made into a smoothie, becomes a very sweet drink, even if it contains fiber. In terms of sugar content, smoothies are comparable to Coca-Cola. It doesn’t matter whether the sugar is natural (that is, it originally comes from fruit): it is still sugar and will have a big impact on the level of glucose in your bloodstream. warns Dr David Cavan, endocrinologist, in the columns of the Daily Mail.
Drinking a smoothie therefore in no way replaces ingesting whole fruit: a large glass corresponds on average to nine spoons of sugar, the exact equivalent of a can of soda.
However, the World Health Organization (WHO) has repeatedly emphasized: excess sugar represents a real danger for our cardiovascular and metabolic health. The organization recommends significantly reducing the daily intake of free sugars to less than 10% of the total energy intake. And ideally less than 5%, or 6 teaspoons maximum per day. A quota exploded as soon as you wake up with just one smoothie.
Why the blender increases your glycemic index
If no food should be banned from your diet, the smoothie is not among our best slimming or vitality allies. The problem lies in its liquid and mechanical texture.
“In fact, when you mix fruit and drink the juice, the carbohydrates are digested more quickly, because the fibers are broken down. This promotes faster assimilation, therefore a faster rise in blood glucose. The glycemic index of the smoothie will therefore naturally be higher than that of a whole fruit. We must also remember that chewing plays a key role in the assimilation of carbohydrates. In summary, as soon as we “drink” fruit in the form of juice, glucose passes into the blood more quickly.“, confirmed Alexandra Retion, dietician-nutritionist, in a previous True Medical article.
To limit this impact on the glycemic index (GI), the expert suggests changing the structure of the meal.
“Why not accompany this smoothie with two fried eggs, which provide protein and help reduce this index while having fun?“. Another solution to balance the scales: prepare it in a “green” version, namely “half fruits (1 or 2 maximum) and half vegetables, for a better balance.
Added sugars and fake juices: marketing pitfalls
Adding certain supplements can drastically change the nutritional impact of your drink, causing dizzying blood sugar spikes followed by early 11 a.m. cravings.
According to Pauline Pied, dietitian-nutritionist, “the term “healthy” is widely overused today. And above all, it does not mean “zero calories”.
“Just because you add date syrup or protein powder doesn’t make the smoothie miraculous. On the contrary, it can cause energy intake to explode” she recalls.
Trendy sweeteners and syrups (agave, coconut syrup) or chocolate sauces only provide empty calories. “We often add these syrups automatically without even tasting the fruit mixture, whereas the combination of a banana and a kiwi is more than enough to naturally sweeten the drink.“, further specifies Pauline Pied.
The other common mistake is to use industrial fruit juice as a liquid base. The juice provides ultra-concentrated sugar without the protective fibers. For Pauline Pied, the very essence of the smoothie lies in fresh fruit.
“Making a smoothie with only fruit juice is a departure from the concept. The point is to mix whole fruits to take advantage of the fibers.”. If you need to liquefy your preparation, choose coconut water, unsweetened vegetable milk or a simple dash of 100% juice supplemented with water.
Dairy products and powders: watch out for fake miracle ingredients
The choice of creamy base and fashionable enrichments is the last point of vigilance to preserve your health. Full-fat dairy products are high in saturated fat, which can impact cholesterol levels. Additionally, store-bought flavored yogurts are often saturated with hidden sugars.
“I much prefer that you use a natural dairy product and add a teaspoon of sugar or honey yourself if necessary. We thus control the quantity much better than in an already flavored product.“, advises Pauline Pied.
As for the fashion for protein powders, they are rarely necessary for the general public. Often ultra-processed, they hide artificial sweeteners that are aggressive to the digestive system.
“Protein powder is only useful in specific contexts, such as for high-level athletes or people with proven deficiencies“, explains the dietician again. “For the average person, it is better to favor natural sources such as Greek yogurt, nut butter or chia seeds which are much more filling and digestible.
In conclusion, a good smoothie must remain simple and raw. As Pauline Pied sums it up perfectly, the idea is to be wary of trendy “bonus ingredients” that unnecessarily overload the drink. “A smoothie is above all fruit mixed with a liquid base. It should be kept in mind that “healthy” does not mean “limitless”“, she concludes.