Be wary of fruit smoothies because, despite their healthy image, they may not be as beneficial for weight management and well-being as is commonly thought.

noli's read

Smoothies are often presented as false healthy alternatives due to their sugar content and liquid form, but the scientific reality is more nuanced. Regarding satiety, the argument holds: a randomized controlled trial (RCT) by Rogers & Shahrokni (2018) shows that consuming fruit in solid form is more satiating than in smoothie form, as the lack of mastication accelerates gastric emptying. On the other hand, claiming that blending systematically destroys fiber and generates severe glycemic spikes is an exaggeration. An RCT by Crummet and Grooso (2022) published in the journal Nutrients even revealed that blending certain fruits (apples and blackberries) resulted in a lower postprandial glycemic response than eating them whole, likely due to the release of fiber and nutrients from the crushed seeds. Furthermore, a 2026 observational study published in Frontiers in Nutrition associates the consumption of whole-fruit smoothies with good overall well-being profiles, unlike traditional fruit juices. There is no evidence that homemade smoothies without added sugars harm energy balance if consumed as part of an active lifestyle.

the sources

1. 1Chandon P, Wansink B 2007
2. 2Croker H, Packer J, Russell SJ, Stansfield C, Viner RM 2020