An NHS dietitian has warned that smoothies, juices and “wellness” drinks can add large amounts of sugar to diets, and has suggested seven simple supermarket changes for families on a budget.
Smoothie sugar warning from NHS dietitian
Nichola Ludlam-Raine, a specialist Registered Dietitian with over fifteen years of clinical experience working for the NHS and an author, told Sky Money that many people focus on ‘detoxing’ their bodies – something she explained our bodies do naturally with the liver and kidneys.
She said: “Juices, smoothies and “wellness” drinks often carry a large health halo. They may provide some useful nutrients, but drinking several portions can also deliver a substantial amount of free sugar without being as filling as eating whole fruit. Shop-bought fruit smoothies and juice should generally be limited to a combined total of 150ml a day - equivalent of one small glass.”
Affordable healthy supermarket swaps
In terms of what to buy from the supermarket, she admitted that some people would find it harder to afford the change. But she explained some foods are relatively inexpensive, yet healthy: “Foods such as oats, potatoes, beans, lentils, tinned fish, frozen vegetables and own-brand yoghurt can be nutritious and economical, but cost is only one part of the picture. People also need time, cooking facilities, storage, energy, transport and the mental capacity to plan and prepare meals. If someone is working several jobs, living in temporary accommodation or choosing between food and heating, telling them to batch-cook a lentil curry can feel incredibly disconnected from reality.”
The simplest supermarket changes for a family on a budget are:
- Using frozen or tinned (in juice, not syrup!) fruit and vegetables, which are nutritious, reduce waste and are often cheaper than fresh;
- Stretching mince-based meals by adding lentils, beans, grated carrot or mushrooms;
- Swapping some meat-based meals for eggs, beans, chickpeas or lentils;
- Buying a large tub of plain yoghurt/kefir and adding your own fruit rather than relying solely on individual flavoured pots;
- Choosing oats or a simple fortified wholegrain cereal;
- Choosing supermarket own-brand staples such as pasta, rice, oats and tinned beans rather than automatically buying branded versions;
- Planning two or three meals that use overlapping ingredients, so less food is left unused.
Other experts agree on smoothies
On the issue of smoothies, other food scientists agree. Professor Tim Spector has warned that commercial “healthy” smoothies are often high-sugar, ultra-processed drinks that cause rapid blood sugar spikes. However, homemade green smoothies retaining whole-food fiber and healthy fats can be beneficial if you choose the right ingredients.
He said: “The best way to make sure you’re eating healthy food is to make it yourself. One of the reasons obesity has skyrocketed is because we’ve swapped home cooking for takeout. So even if you’re a culinary novice like me, buy some fresh ingredients and start experimenting with easy recipes.”
More details on healthy eating are available from the NHS.
