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HEALTHY JUICES TO BUY FREE

Spread your intake throughout the day so that you are not eating a lot of carbohydrate in one go, which could affect your blood glucose (also called blood sugar) levels. Don’t forget fresh, tinned and dried fruit all count. You can include fruit as part of your meal or as a snack, whichever suits your healthy eating plan. Though be mindful of serving sizes – it’s easy to overdo the dried fruit, grapes and tropical fruits without really thinking about it. The good news is that we are not eating enough fruit, so this is something you can eat more of. We know that too much of our sugar intake is coming from juices and smoothies, so it makes sense to cut down. This means you could be drinking a lot of extra calories, carbs and sugar. This is why it’s better to eat whole fruit, rather than fruit in the form of juice or a smoothie.įruit juice and smoothies, on the other hand, have most of the fibre (roughage) removed when they are made and it’s very easy to drink large quantities in a short space of time. The fibre helps to slow down the speed the fructose is absorbed into your blood stream and can help you feel fuller for longer.

Whole fruit contains fibre (roughage), vitamins and minerals, which are good for your overall health. Whole fruit, on the other hand, does not.

HEALTHY JUICES TO BUY FREE

Why do I need to watch fruit juices and smoothies but not the whole fruit?įructose adds to your intake of free (added) sugars. Check out our recipe finder for suggestions. You can control the amount of sugar you use if you cook food yourself. The best thing you can do is to get label savvy, so that you are aware of all the hidden free (added) sugars in the foods that you buy. The report clearly states that we do not need to cut down our intake of whole fruit and, in fact, recommends that we eat more.

30g, equal to 7 cubes or 7 tsp of sugar, for children (over 11) and adultsĮating too much free (added) sugar contributes towards obesity, tooth decay and also puts people at risk of Type 2 diabetes.

24g, equal to 6 cubes or 6 tsp of sugar, for children aged (7 to 10).

19g, equal to 5 cubes or 5 tsp of sugar, for children (aged 4 to 7).

This means the maximum daily intake of free (added) sugar should be: The report recommends that we should consume no more than 5 per cent of our energy from free sugar. It also includes the sugar found in fruit juices, smoothies and honey.Ī recent report by the Scientific Advisory Committee on Nutrition (SACN), stated that we need to reduce our intake of free (added) sugars by half. What is free (added) sugar?įree (added) sugar includes the sugars added to foods by manufacturers, eg in cakes, chocolates, jam, some pasta sauces, fizzy drinks and breakfast cereals. Fructose from whole fruit doesn’t add to your intake of free (or added) sugar, but in fruit juice or a smoothie it does.

Do I need to avoid fruit juices and smoothies?Īll fruit, fruit juices and smoothies contain a naturally occurring sugar called fructose.

Why do I need to watch fruit juices and smoothies but not whole fruit?.

So we’ve set out to answer your questions and explain the difference between drinking fruit juice and smoothies and eating whole fruit and how this can affect your diabetes management and overall health. Many of you have contacted us confused about fruit, fruit juices and smoothies and whether they are something you can have if you have diabetes.