Many people are willing to do whatever it takes to lose weight – even if doing so means putting their body through the wringer. A number of articles in recent years have touted the efficacy of liquid calories in the quest for weight loss.
I’ll be frank, though: the thought of this nauseates me.
I’m an absolute foodie. I really mean it when I say I LOVE food.
Liquid diets are for people who have just had gastric surgery, and you’re peddling them to someone who can eat solid food.
Don’t get me wrong; I’ve tried the liquid diet.
No more yo-yo dieting, no more counting calories, and definitely no more liquid diets.
Whatever a person’s health or weight goals, it’s time to stop treating fruit smoothies like the holy grail of diets.
And here’s why:
Plus, natural sugars generally correlate with calories…
So one may be consuming more than they think.
Most health experts agree that too much of anything – even water! – is not a good idea.
Even though fruit is generally regarded as healthy, we now know that more than two servings per day could sabotage weight loss goals.
This is especially true for individuals with a lot of weight to lose.
If you fall into this category, your dietary changes should involve vegetables, protein, and healthy fats like raw coconut oil and nuts. This way of eating will help stabilize hunger and provide nutrients while reducing calorie intake.
And rather than simply choosing any fruit smoothie, I recommend a blood sugar balancing option.
In most cases, it doesn’t leave a person feeling hungry two hours later.
Blood Sugar Balancing Green Smoothie (Good Choice)
Blood Sugar Spiking Mango Banana Smoothie (Bad Choice)
|1/2 Cup Coconut Milk, 1/2 Cup Water||1 Cup Orange Juice|
|Large Handful of Greens, Like Spinach||1 Cup Cut-Up Mango|
|½ Avocado||1 Banana|
|2 Sprigs Parsley||1/3 Cup Low-Fat Vanilla Greek Yogurt|
|1 Tbsp Raw Coconut Oil||½ Tsp Vanilla Extract|
|2 Drops Stevia||1 Tbsp Honey|
This green smoothie, with healthy fat from coconut oil, is much lower in fructose than the mango banana smoothie.
Why should you care about balancing your blood sugars?
People who start their morning with a high sugar fruit smoothie typically…
- Snack more throughout the day.
- Have more food cravings.
- Consume more calories.
While fructose does not raise blood sugar immediately, it does have a significant effect on glucose levels.
Add an egg, a handful of nuts, hemp seeds, or whey protein powder to a morning green smoothie.
(Side note regarding liquid ingredients: definitely don’t add juice to smoothies. Opt for water, almond milk, coconut milk, or coconut water instead. A glass of orange juice has about 36 grams of sugar which is almost as much as Coke, containing 39 grams of sugar.)
While the occasional sugary smoothie isn’t terrible, fruit smoothies may not be the best option when trying to lose weight.
It’s clear that although some sugar is necessary for the body to function, too much can hinder weight loss efforts, even in the form of fruit.
This may come as a surprise for some, because we’ve been taught for years that we need to eat 4-5 servings per day.
Orange juice contains virtually the same amount of sugar as Coke. Surprised? Most people are.
If a person is trying to lose weight, they ought to limit their intake of fruits. It may help them achieve their goals faster.
Having a high-sugar fruit smoothie at breakfast, a banana mid-morning, a strawberry daiquiri at lunch, or a bowl of fruit before bed is not helping drop those pounds.