Are you really doing right or just think you are??

So what actually makes a good smoothie? Fruit juices and smoothies could be the new danger to our health that many people are unaware. The majority of people think that a smoothie from a smoothie bar or a fruit juice is good for you, but in fact the sugar content is very high. Don’t get me wrong smoothies are good for you but in the right way. Many individuals have swapped out the Coca-Cola and fizzy mineral drinks and have replaced them by smoothies and fruit juices, yes it is a step in the right direction because more people are conscious of their weight and well-being and are trying to make a step in the right direction so lets educate a bit more with this article.


Smoothies and fruit juice have high amounts of fructose which is being overlooked as they swap minerals with juices and smoothies but how much fructose is actually good for us, how much fructose can the body handle?  What is Fructose? Fructose is a simple carbohydrate that is found in many plant sources like honey, fruits, flowers and root vegetables and our body use this as fuel. Barry Popkin, professor at the University of North Carolina said that Smoothies and fruit juices are they new risk to our health and well being which contain high amounts of fructose in them. If you think about it, how much fruit is really going into them, so you could eat one or two oranges and be full after it but after a smoothie which may contain 6 oranges and a couple of hours later it does not have an effect on how much you eat. Smoothies do not affect the overall intake of food but eating one orange can. The British Soft Drinks association says that the consumption of soft drinks containing added sugar has fallen by 9% over a period of 10 years, while the incidence of obesity has risen by 15%, why is this? Because of the high levels of Fructose found in fruit juice, HFCS (High Fructose Corn Syrup) is found in mineral drinks globally and is the reason for the high sugar levels within the drinks but also fructose also naturally occurs in fruit and high levels of this fructose are being consumed as people swap out the fizzy minerals for fruit juices or smoothies. Also many people don’t realize who actually owns this companies, innocent smoothies in the UK are owned by Coca-Cola while Tropicana are owned by Pepsi. In a study conducted by the University of California had participants get 25% of their daily calories from either fructose or glucose. After 12 weeks, both groups gained weight and the fructose group experiences negative side effects not seen in the glucose group and they were as follows; increased amount of visceral fat, increased fat production in the liver, decreased insulin sensitivity & elevated LDL (BAD) cholesterol. (Matthews, 2013)


How to reduce the intake of fructose in your diet


  1. Don’t buy cartons of juice in the supermarket (How long have they been on the shelf and think about all the processing that needed to be done to just get 1 carton and how many oranges are actually in 1 carton of juice)


  1. Don’t add orange juice to your smoothie at home if its from a carton (Try coconut water)


  1. Why not try vegetable juice instead of fruit juice (if your willing to make a change from drinking fizzy minerals to fruit juice then you could surely give vegetable juice a go)


  1. Vegetable juices doesn’t contain as much fructose as fruit juices and also tastes great surprisingly


The take home message is to reduce the amounts of fructose intake in your diet by cutting out smoothies and fruit juices and replace them with whole fruits instead, bananas, strwaberries, oranges and avoid cartons of juices also its worth a shot giving vegetable juice a go, consuming 30 grams of fructose from fruit is different than drinking 30 grams or pure fructose, or in the form of high fructose corn syrup (fizzy drinks).



Matthews, M. (2013). Do Fructose and Fruit Make You Fat and Unhealthy?, Available: Last accessed 03rd July 2014.

Sarah Boseley. (2013). Smoothies and fruit juices are a new risk to health, US scientists warn. Available: Last accessed 3rd July 2014.


This article was written by ACLAÍ coach Mark Eaton