Smoothies, juice, or whole fruits. Which is the healthiest way to consume fruit?
The rise of non-communicable diseases (NCDs) and increasing obesity rates worldwide are putting the focus on underlying lifestyle factors like diet and physical activity. One key ingredient in any healthy...
The rise of non-communicable diseases (NCDs) and increasing obesity rates worldwide are putting the focus on underlying lifestyle factors like diet and physical activity.
One key ingredient in any healthy diet is fruits and vegetables. According to the World Health Organization (WHO), everyone over the age of 10 should aim for at least 400 grams of fruits and vegetables per day.
The most common ways of consuming fruits are whole, in a juice, or in a smoothie – and not all of them are equally healthy.
A new study published in the journal Frontiers in Nutrition analysed the associations between solid fruits, fruit juices, and fruit smoothies with various health outcomes.
The study surveyed over 400 people on their daily fruit intake and divided them into four groups: low fruit consumers, juice drinkers, smoothie drinkers, and whole fruit consumers.
The researchers found that the low fruit consumers group had the worst overall health outcomes, while the fruit juices group had the second worst.
The low fruit consumers group had the highest prevalence of hypertension and cardiovascular disease, while the fruit juices group had the highest prevalence of high cholesterol and diabetes.
The study found that the mean body mass index (BMI) of fruit consumption was also higher among juice drinkers and low fruit consumers than those who chose solid fruits and smoothies more often.
The way of consuming fruit was not only associated with physical health variations. People who ate little fruit, and those who preferred juices, reported having experienced more mental health struggles in the previous year compared to the whole fruit and the smoothie groups.
The study found that the fruit juices group had the lowest energy levels and the worst sleep quality, which, according to the researchers, is consistent with the fact that fruit juices provide the least energy and satiety of the fruit consumption forms.
What is the difference between a smoothie and a juice?
Fruits are a rich source of essential nutrients, fibre, and antioxidants, which can contribute to overall health and well-being by supporting digestion, boosting the immune system, and protecting against chronic diseases.
However, some of the beneficial components of whole fruit are mostly lost when the fruit is processed into a juice.
Blending fruit into a smoothie retains fibre while potentially enhancing the bioavailability of nutrients such as vitamin C and folate, offering better overall nutrition than a juice.
Knowing that a healthy lifestyle can prevent many NCDs, it is important to clearly identify the most effective dietary patterns to minimise the risk of developing these conditions, the authors wrote.
Does quantity matter too?
While some ways of consuming fruits seem to be healthier than others, experts agree that the key is always moderation.
The United Kingdom’s National Health Service (NHS) advises limiting the consumption of fruit and vegetable juices to a combined total of 150ml a day.
But the benefits juices and smoothies bring vary widely depending on the type of fruit used.
Citrus fruits are a rich source of vitamin C, blueberries are known for their antioxidant characteristics, vitamin C and K, fibre, and manganese, and cranberries, thanks to proanthocyanidins (PACs), have long been used to prevent recurring urinary tract infections.
