27/05/2021
❓❓❓Fruits, Fruit Juices or Smoothies🥂🍷🍹
🤔🤔Many of you have asked about fruit, fruit juices and Smoothies and confused whether you can have them if you have diabetes.
📜Let See the difference between drinking fruit juice and smoothies and eating whole fruits ..
⚠️⚠️Important to note: All fruit, fruit juices and smoothies contain a naturally occurring sugar called fructose. But interesting fact is Fructose from whole fruit doesn’t add to your intake of free (or added) sugar, but in fruit juice or a smoothies it does.
❓❓Now the question is What is free (added) sugar?
✅✅Free (added) sugar includes the sugars added to foods by manufacturers, eg in cakes, chocolates, jam, some pasta sauces, fizzy drinks and breakfast cereals. It also includes the sugar found in fruit juices, smoothies and honey.
✅✅Eating too much free (added) sugar contributes towards obesity, tooth decay and also puts people at risk of Type 2 diabetesand rise blood glicose levels rapidly in diabetic.
❓❓Why do I need to watch fruit juices and smoothies but not the whole fruit?
✅✅Whole fruit contains fibre (roughage), vitamins and minerals, which are good for your overall health. The fibre helps to slow down the speed the fructose is absorbed into your blood stream and can help you feel fuller for longer. This is why it’s better to eat whole fruit, rather than fruit in the form of juice or a smoothie.
✅✅Fruit juice and smoothies, on the other hand, have most of the fibre (roughage) removed when they are made and it’s very easy to drink large quantities in a short space of time. This means you could be drinking a lot of extra calories, carbs and sugar.
❗❗But Smoothies are also better if you make them yourself in portion controlled size because you can put in the whole fruits, which include the fibre (roughage). You can also be sure that no other sugar has been added, which can sometimes creep into shop-bought ones.
✅✅✅Overall it’s better to eat whole fruit than drink fruit juice or smoothies.
