Smoothies often make for a delicious, health breakfast or snack option. These yummy blended drinks are a great way not only to satisfy your sweet tooth, but also to up your nutrient intake. One of the best things about smoothies is the fact that they’re highly customizable—which means you can add just about any assortment of fruits, yogurts, and liquids your heart desires to the mix. However, it’s important to keep in mind that smoothies are only has healthy as the ingredients you add to them. And unfortunately, some of your favorite options may not be as great for your body as they are for your taste buds. In fact, there’s one type of fruit in particular that experts warn against adding to your blender if you want to avoid blood sugar spikes and insulin resistance: canned fruit.
We spoke with certified nutritionist Khushali Shah to learn more about why adding canned fruits to your smoothies can be detrimental to your health. Read on for all of her insight around this high-sugar ingredients and its negative effects.
Canned fruits
Fruit is an essential component of any great smoothie. And when you choose the right kinds of fruit, they can also pack in nutrients, support weight loss, and improve your overall health. However, Shah warns that you should avoid canned fruits as much as possible if you want to manage your blood sugar and keep your body happy and healthy.
How canned fruits spike blood sugar
"Canned fruits are often packed in syrup, which can add a lot of unnecessary sugar and calories to your smoothie," Shah says. "Some canned fruits are packed in water or juice, but they still contain added sugars or preservatives. Both of these can cause a spike in the blood sugar levels."
Those blood sugar spikes can have serious consequences on your health. Over time, high blood sugar levels can result in issues like insulin resistance, which may lead to diabetes; inflammation, which contributes to a number of chronic diseases including heart disease and cancer (not to mention weight gain), and more. In general, avoiding high-sugar foods is a good idea for your overall health; too much sugar consumption can lead to an array of risks.
Other health risk of canned fruits
In addition to all that sugar, there are a few other reasons fresh fruit trumps canned fruit: "Canning fruits sometimes result in them losing some of their vitamins and minerals, and may also contain added sodium." Shah says. The same is true for most canned foods out there.
If you ask us, that's enough reason to skip the canned fruit and go with fresh options. There are plenty of fantastic, healthy fruits to add to your blender instead. Your body will thank you for choosing these instead!
