Smoothies have become an increasingly popular drink option for many health-conscious consumers looking for a quick, nutritious beverage. Pre-made smoothies from chains like Simply Smoothie provide a convenient way to get your daily dose of fruits and vegetables. However, some smoothies contain added sugars, which can undermine some of the intended health benefits. This article will analyze the ingredients in Simply Smoothie’s menu to determine if their smoothies have added sugars.
What is added sugar?
Added sugars refer to any sugars that are added during processing or preparation. This includes table sugar, high-fructose corn syrup, honey, and other sweeteners. It does not include naturally occurring sugars found in fruits, vegetables and dairy products. The 2018 U.S. Dietary Guidelines recommend limiting added sugars to no more than 10% of total daily calorie intake. Consuming too much added sugar is linked to obesity, heart disease, diabetes and other health problems. When looking at smoothie nutrition information, it’s important to distinguish between naturally occurring and added sugars.
Examining the Simply Smoothie menu
Simply Smoothie offers a range of fruit and vegetable smoothie options, categorized into “classic,” “light” and “green” smoothies. To determine if these smoothies contain added sugars, we need to analyze the ingredients lists of some popular options.
Fruit-based “classic” smoothies
Simply Smoothie’s fruit-based classic smoothies are made with fruit, fruit juice and ice. Flavors include Strawberry Surprise, Mango Tango, Blueberry Bliss and Banana Berry. At first glance, these smoothies appear to get their sweetness purely from the fruits used. However, a peek at the ingredients lists reveals that some do contain added sugars:
| Smoothie | Ingredients |
|---|---|
| Strawberry Surprise | Strawberries, apple juice, ice, lemon juice, cane sugar |
| Mango Tango | Mangos, orange juice, ice, pineapple juice |
| Blueberry Bliss | Blueberries, pomegranate juice, ice, raw honey |
| Banana Berry | Bananas, strawberries, ice, agave nectar |
The Strawberry Surprise and Banana Berry smoothies contain cane sugar and agave nectar, respectively. These are considered added sugars. Meanwhile, the Mango Tango derives its sweetness from fruit juices only.
“Light” smoothies
The light smoothies at Simply Smoothie are lower in calories and made with juice, fruit, ice and yogurt or milk. Flavors include Peachy Keen, Berry Blend and Tropical Twist. The ingredients are:
| Smoothie | Ingredients |
|---|---|
| Peachy Keen | Peaches, orange juice, vanilla yogurt, ice |
| Berry Blend | Strawberries, blueberries, raspberries, apple juice, vanilla Greek yogurt, ice |
| Tropical Twist | Pineapple, mango, coconut milk, ice |
The light smoothies do not contain any added sugars. The dairy products and juices contribute natural sugars only.
“Green” smoothies
Finally, Simply Smoothie offers several green smoothies blended with leafy greens and fruit. Options include Morning Greens, Green Apple and Chocolate Almond. Here are the ingredients:
| Smoothie | Ingredients |
|---|---|
| Morning Greens | Spinach, kale, banana, pineapple, coconut water, ice |
| Green Apple | Spinach, apples, celery, lemon juice, ice |
| Chocolate Almond | Spinach, banana, cocoa powder, almond milk, almond butter, ice |
Like the light smoothies, Simply Smoothie’s green smoothies do not contain any added sugars. The greens, fruits, vegetables, nut butters and juices provide natural sweetness.
Does Simply Smoothie use added sugars?
Based on this ingredient analysis, some but not all of Simply Smoothie’s smoothies contain added sugars. Specifically:
- The Strawberry Surprise and Banana Berry “classic” smoothies contain cane sugar and agave nectar, respectively.
- The “light” and “green” smoothies do not contain any added sugars.
Simply Smoothie adds sugars to a couple of their fruit-based smoothies, likely to boost the sweetness. But they exclude added sugars from their lighter dairy and green smoothie options. Overall, many but not all Simply Smoothie drinks contain added sugars.
How much added sugar is in Simply Smoothie drinks?
To estimate the amount of added sugars in Simply Smoothie smoothies, we need to consult the complete nutrition information on their website:
| Smoothie (16 oz) | Total Sugars (g) | Added Sugars (g) |
|---|---|---|
| Strawberry Surprise | 48 | 12 |
| Mango Tango | 52 | 0 |
| Blueberry Bliss | 44 | 12 |
| Banana Berry | 51 | 16 |
| Peachy Keen | 36 | 0 |
| Berry Blend | 43 | 0 |
| Tropical Twist | 45 | 0 |
| Morning Greens | 39 | 0 |
| Green Apple | 42 | 0 |
| Chocolate Almond | 31 | 0 |
The smoothies with no added sugars contain 31-52 grams of total sugars per 16 oz serving. This natural sugar comes from the fruits, vegetables and juices used to make the smoothies.
The Strawberry Surprise, Blueberry Bliss and Banana Berry smoothies contain 12-16 grams of added sugar per 16 oz serving. This accounts for about 25-30% of total sugars in these drinks.
To put this in perspective, the American Heart Association recommends no more than 24 grams or 6 teaspoons of added sugar per day for women and 36 grams or 9 teaspoons for men. So with one 16 oz smoothie from Simply Smoothie, you could easily exceed the recommended daily amount of added sugar for women.
Should you be concerned about added sugars in Simply Smoothie?
Added sugars are unhealthy when consumed in excess. But small amounts, like those found in some Simply Smoothie drinks, are not necessarily cause for concern, especially if smoothies make up a small part of your overall diet.
Here are some factors to consider regarding the added sugars in Simply Smoothie smoothies:
- The smoothies with added sugar contain about 12-16 grams per 16 oz serving. This is a moderate amount that can fit into a healthy diet when consumed occasionally.
- Choose smoothie flavors made without any added sugars to avoid excess sugars completely.
- Be mindful of your total daily added sugar intake from all sources, not just smoothies. The AHA recommends a max of 24-36 grams per day.
- Added sugars are just one part of a smoothie’s nutrition profile. Focus on the benefits of fruits, veggies, fiber, protein, etc.
- Smoothies with added sugars may still be healthier than other sugary beverages like soda.
Simply Smoothie uses moderate amounts of added sugars in select smoothies, which are unlikely to be harmful for most people when enjoyed in moderation. But they offer plenty of smoothies without any added sugars for those looking to minimize sugar intake.
How to order a smoothie without added sugar at Simply Smoothie
If you want to avoid added sugars at Simply Smoothie, here are some tips:
- Stick to the “light” or “green” smoothie categories, as these contain no added sugars.
- Avoid the Strawberry Surprise, Blueberry Bliss and Banana Berry “classic” smoothies, which contain 12-16 grams of added sugar per serving.
- Customize your own smoothie using the “build your own” option on the menu. Select fruits, vegetables, juices, nut butters, and dairy products only.
- Request no additional sweeteners to be added by the staff when ordering.
- Review nutrition information online or ask about added sugars content when ordering.
Simply Smoothie makes it easy to avoid added sugars by offering delicious smoothie options that derive sweetness from natural ingredients alone. Just stick to the many flavors without cane sugar, honey or agave on the ingredients list.
Healthier smoothie ingredients to sweeten without added sugar
You can sweeten up smoothies without relying on added sugars. Here are some healthy ingredient alternatives:
Fruits
All fruits contain natural sugars that add sweetness to smoothies. Opt for sweeter fruits like mangos, pineapples, bananas, oranges and melons.
100% fruit juices
100% fruit juices like orange, apple, pineapple and pomegranate add flavor and natural sweetness without added sugars.
Vanilla yogurt
Plain nonfat vanilla yogurt gives both protein and natural sweetness.
Vanilla protein powder
Vanilla-flavored whey or plant-based protein powders boost protein and add light sweetness.
Cinnamon
A dash of cinnamon enhances sweetness without sugars.
Nut butter
A small amount of plain nut butter like almond or peanut butter lends natural sweetness.
Dried dates
Pitted dates blend up sweet and smooth in smoothies.
With the right mix of ingredients, you can craft flavorful smoothies without a drop of added sugar.
Should you avoid added sugars completely?
While limiting added sugar is wise, you don’t necessarily need to avoid it 100% of the time. Here are some things to think about:
- Small amounts of added sugar are unlikely to negatively impact your health.
- Strictly restricting added sugar can lead to cravings and overeating.
- Naturally occurring sugars can also contribute excess calories if over-consumed.
- Focus on an overall healthy diet with plenty of whole foods.
- Be mindful of sugars in packaged foods, baked goods and sugary beverages.
- Added sugars from smoothies, in moderation, are not a major concern.
While minimizing added sugar is wise for health, the occasional smoothie with honey or cane sugar is unlikely to cause harm. Simply Smoothie offers flexibility to avoid or enjoy moderate amounts of added sugar depending on your preferences.
Conclusion
Simply Smoothie uses added sugars, including honey and nectars, to sweeten some but not all of their fruit-based smoothie options. Specifically, the Strawberry Surprise, Blueberry Bliss and Banana Berry “classic” smoothies contain 12-16 grams of added sugar per 16 oz serving. All other smoothies, including the “light” and “green” options, are sweetened with natural ingredients only.
The amount of added sugar in the flavored Simply Smoothie smoothies is moderate. While too much added sugar is unhealthy, these amounts can likely be enjoyed in moderation by most people without concern. Those looking to avoid added sugars can customize their own smoothie or stick to the many flavors sweetened with fruit and juice only.
Overall, Simply Smoothie offers flexibility to minimize or moderately indulge in added sugars, while still enjoying the nutritional benefits of fruits, vegetables and other wholesome ingredients in their smoothies.
