Smoothies are a popular, convenient meal with so many benefits. Not only are they highly customizable, allowing you to add anything your heart desires to your blender, but they can also be extremely healthy. Adding the right ingredients to the mix can do wonders for your health and even aid your weight loss goals. However, it’s important to remember that a smoothie can only be as healthy as what you put into it; just as there are plenty of great, nutritious options, there are also several add-ins that could set you back in your weight loss goals. In fact, sugar may be sneaking its way into your daily smoothie through one common ingredient: fruit juice.
To learn more about why adding sugary, store-bought fruit juice is a bad idea if you want to avoid blood sugar spikes and weight gain, we spoke to dietitian Jillian Kubala from Healthline. She shared some insight on the risks at hand and even offered up some healthy alternatives. Find it all below.
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Store-bought fruit juice can cause blood sugar spikes
Every smoothie needs a liquid component. However, choosing the right liquid to add to your blender is just as important as choosing your other smoothie ingredients. While fruit juice may seem like an obvious, tasty choice, Kubala warns that most store-bought varieties are loaded with sugar and could be a recipe for disaster as far as your blood glucose levels go.
"One of the most detrimental ingredients often added to smoothies is store-bought fruit juices," she tells us. "These juices might seem like a healthy option, but most of them are laden with added sugars and lack the essential fibers present in whole fruits." We probably don't have to tell you twice that consuming too much sugar could result in a number of health complications, including weight gain.
Kubala goes on to warn that "consuming [fruit juice] can cause rapid spikes in blood sugar levels, leading to a quick surge of energy followed by an inevitable crash."
The negative health effects of these blood sugar spikes are numerous, especially if you're trying to shed some pounds. "This fluctuation can stimulate hunger, leading to overeating and, over time, weight gain." Yikes! Luckily, there are tasty alternatives that won't spike your blood sugar.
What to use instead of fruit juice in your smoothies
So, what can you add to your smoothies that can bring some liquid to the mix without spiking your blood sugar? Don't fret. There are plenty of delicious options.
"Instead of reaching for that bottle of fruit juice, consider using unsweetened almond milk, coconut water, or simply plain water as your smoothie base." Coconut water, in particular, can really pack in the potassium, which comes with many benefits.
Still want some extra sweetness? "Whole fruits or a touch of natural sweeteners like stevia can do the trick without the adverse effects on your blood sugar and weight," Kubala assures us. Perfect!
READ MORE: 4 Foods That Can Help Stabilize Your Blood Sugar, According To A Nutritionist
