Myth Smoothies: How healthy are they really?

22.06.2020

The smoothie movement, which started with a lot of euphorias, has been put on hold. The health gain hoped for by the smoothies doesn't seem to occur to the extent hoped for. On the contrary. Criticism of fruity drinks is growing. Here you can find out what is being criticised and what to think of this criticism.

Are smmothies really as healthy as everyone says?
Myth Smoothies: How healthy they really are - photo: @ anaumenko adobestock

Five servings a day

The German Society for Nutrition recommends five portions of fruit and vegetables a day as part of a health-conscious orientation. The idea is to use vitamins, minerals and trace elements contained in natural foods for a healthy organism and to prefer to avoid fat or artificially prepared food sources. The approach is commendable. But there is a catch. If a smoothie has kilograms of fruit pureed in it, that is more than we would normally eat. It is therefore important to remember that a smoothie is more like a meal than a drink in terms of nutritional value. Calorie counting is, therefore, a must, not least because of the high fruit sugar content.

Sugar bomb in a glass?

The DEG warns against the consumption of smoothie without limits. A British study shows why. Up to 13 g of sugar per 100 ml is hidden in the fruity drinks. So a low-calorie food with smoothies from the supermarket is hardly possible. Exception: If you prepare your smoothie freshly yourself, you have the sugar content under control. However, only what sugar has been added by the consumer. Of course, the fruit sugar content of the individual fruits cannot be influenced, so it makes sense to keep the vegetable content in the jar as high as possible. Green is the colour that often makes a smoothie particularly healthy.

Do not forget to chew

Fruit and vegetables are important not only as a vitamin-rich food but also with regard to the chewing function. Therefore, fruit and vegetables should also be eaten in their natural form. Saliva has an important function for our digestion and is mainly stimulated by chewing solid foods. Nibbling on an apple instead of drinking it is therefore healthy.

Keep an eye on the fruit content

Those who see their smoothie as a substitute for the self-cut fruit salad must pay attention to the fruit content. It should be at least 50% so that the smoothie is not just a kind of juice substitute. The same applies here as well: If you mix the smoothie yourself, you know what's in it. This applies not only to the quantity and quality of the fruit. It also applies to additives and preservatives, which are often simply ignored in private mixing. Moreover, anyone can use the fruit and vegetables they like. This is especially important for children when they are to be introduced to healthy enjoyment from nature.


Conclusion: demonising smoothies is certainly not sensible. The point is to enjoy them consciously and to always have an eye on the ingredients they contain. If you are a self-mixer, it is also up to you to make the smoothie the ideal food for yourself. Allowed is what pleases. If the vegetable content is high, fruit sugar can be reduced accordingly. This is because natural sugar often contains more calories than you would like to eat.