Smoothies have become an incredibly popular way to get more fruits and vegetables into your diet. However, some people wonder if the sugars naturally found in fruits count as “free sugars” when blended into smoothies. Let’s take a closer look at the sugar content of smoothies to find out.
What are free sugars?
The term “free sugars” refers to sugars that are added to foods and drinks by the manufacturer, cook, or consumer. They also include sugars naturally found in honey, syrups, fruit juices, and fruit juice concentrates. According to the UK NHS, free sugars:
- Are any sugars added to foods or drinks
- Are sugars found naturally in honey, syrups and unsweetened fruit juices
- Are those sugars naturally present in fruit juices and fruit juice concentrates
The NHS recommends that free sugars should not make up more than 5% of daily calorie intake. This is about 30g or 7 sugar cubes for adults per day. Eating too many foods high in free sugars can lead to weight gain and an increased risk of tooth decay.
Do the sugars in whole fruits count as free sugars?
No, the sugars found naturally in whole fruits and vegetables do not count as free sugars. This is because fruits and veggies also provide beneficial nutrients like vitamins, minerals, fiber, and phytochemicals. The fiber found in whole produce slows down the absorption of the natural sugars. This results in less of a spike in blood sugar levels compared to consuming isolated sugars.
Do smoothies have free sugars?
Smoothies made entirely from whole fruits and vegetables blended together do not contain any added or free sugars. The sugars come directly from the natural sugars found within the produce used to make the smoothie.
For example, if you make a smoothie using:
- 1 banana
- 1 cup blueberries
- 1 cup spinach
- 1 cup unsweetened almond milk
It would contain only the natural sugars from the banana and blueberries. No added or free sugars would be present.
What about pre-made smoothies?
Pre-made smoothies from restaurants, juice bars, or grocery stores may contain added sugars in the form of syrups, honey, juice concentrates, etc. Always check the ingredient list and nutrition facts panel.
Ingredients like fruit juice concentrates, sugar, honey, agave nectar, high fructose corn syrup, evaporated cane juice, and other sweeteners would be sources of added sugars in a pre-made smoothie.
Tips to reduce free sugars in smoothies
Here are some tips to keep your smoothies low in added sugars:
- Use whole fruits and vegetables rather than juices, concentrates, or syrups.
- Limit high-sugar fruits like mangos, bananas, and pineapples to 1/4 to 1/2 cup per smoothie.
- Choose lower sugar fruits like berries, citrus fruits, avocados, tomatoes, cucumbers, and greens for the bulk of smoothies.
- Avoid adding honey, agave, maple syrup, sugar, etc. to homemade smoothies.
- Read nutrition labels carefully on store-bought varieties.
- Ask for no added sugars if ordering a pre-made smoothie.
- Flavor smoothies with herbs, spices, vanilla, cocoa powder, etc. instead of sweeteners.
- Boost fiber and protein rather than increasing sweet fruits – add chia seeds, flaxseeds, hemp seeds, Greek yogurt, nut butter, oats, etc.
Are there benefits to blending vs. eating whole fruits?
Blending fruits does break down the fibers found in whole fruits and vegetables. This means the natural sugars are able to be absorbed into the bloodstream more quickly upon drinking a smoothie vs. eating the whole produce.
However, smoothies still provide beneficial nutrients, phytochemicals, and plant compounds from the ingredients used. Some research has found greater increases in antioxidant levels in the bloodstream after consuming blended fruits and vegetables compared to eating them whole.
Overall, consuming a diet high in whole fruits and vegetables, whether blended or eaten whole, provides significant health benefits. Enjoying produce in both whole and blended forms can increase variety and intake of nutrients.
Smoothie sugar content of common ingredients
The amount of natural sugars in a smoothie will depend entirely on the types and amounts of produce included. Here is the sugar content of some common smoothie ingredients:
| Ingredient | Serving Size | Total Sugars (grams) |
|---|---|---|
| Apple | 1 medium (182g) | 19 |
| Banana | 1 medium (118g) | 14 |
| Blackberries | 1 cup (144g) | 7 |
| Blueberries | 1 cup (148g) | 15 |
| Cherries | 1 cup (155g) | 19 |
| Dates | 1 Medjool date (24g) | 18 |
| Kiwi | 1 kiwi (69g) | 8 |
| Mango | 1 cup sliced (165g) | 23 |
| Orange | 1 medium (131g) | 12 |
| Pineapple | 1 cup chunks (165g) | 16 |
| Raspberries | 1 cup (123g) | 5 |
| Strawberries | 1 cup whole (152g) | 7 |
As you can see, fruits vary widely in their sugar content depending on type. Berries, citrus fruits, apples, and kiwis tend to be lower, while tropical fruits like mangos, bananas, and pineapple are higher.
Smoothie sugar content examples
Here are some sample smoothie recipes and their estimated total sugar content from natural fruit sugars only:
| Smoothie Recipe | Total Sugars (grams) |
|---|---|
| 1 cup spinach + 1 cup strawberries + 1/2 banana + 1 cup unsweetened almond milk | 22g |
| 1 cup blueberries + 1 orange + 1/4 avocado + 1 cup Greek yogurt + 1 Tbsp chia seeds | 30g |
| 1/4 cup mango + 1 cup raspberries + 1 kiwi + 1 cup coconut water | 23g |
| 2 cups spinach + 1 apple + 1/2 cup pineapple + 1/4 cucumber + 1 Tbsp ground flaxseed + water | 29g |
Again, these totals account only for the natural occurring sugars in the fruits themselves without any added sweeteners.
Do smoothies count towards your 5 A Day?
Yes, homemade smoothies containing at least 150ml or 1 portion of fruit and/or vegetables can count towards your 5 A Day recommendations. At least one portion should be a vegetable to ensure a mix.
Some examples of smoothie portions include:
- 80g of fresh, canned or frozen fruit (about 1/2 cup)
- 150ml fresh fruit juice (about 2/3 cup)
- 30g of dried fruit (about 1/4 cup)
- 150ml vegetable juice (about 2/3 cup)
- 80g vegetables (about 1 cup leafy greens)
Pre-made shop-bought smoothies can also count if they contain at least one portion of produce and do not have sugars added. Check the labels for details.
The bottom line
Smoothies made from whole fruits and vegetables provide fiber, vitamins, minerals, and antioxidants from the produce used. They do not contain added or free sugars, only the naturally occurring sugars within the ingredients.
While blending does break down some fiber compared to eating whole produce, smoothies can still provide nutritional benefits. You can reduce free sugars by limiting high-sugar fruits, avoiding added sweeteners, and adding fiber and protein.
Enjoy smoothies as part of a healthy diet, but still aim to eat plenty of whole fruits and vegetables. Homemade smoothies with whole ingredients are a great way to increase your intake of produce.
