“A smoothie or milkshake Freshly made has many advantages: it is quick to prepare, easy to consume and can be made with any fruit or vegetables you have on hand. And if blending your fruits and vegetables can help you eat healthier, what better,” he said. Kristina Petersenspecialist in Nutritional Sciences at Pennsylvania State University, to the portal of The New York Times.
According to several surveys conducted between 2017 and 2018, 86 percent of adults in the United States did not consume the recommended 4.5 cups of fruits and vegetables per day. For this reason, comparing these statistics, the New York media carried out a journalistic report with some experts on the nutritional convenience of consuming the same products in shakes and smoothies.
“Unlike juices, a shake or smoothie can incorporate all the edible parts of fruits and vegetables – including the skin, seeds and pulp – so from a nutritional point of view a smoothie can be very similar to “eat the whole fruit,” he said. Mary Ann Lilaprofessor of Food Sciences, Bioprocessing and Nutrition from North Carolina State University.
“In addition, blending them does not have to degrade the vitamins or minerals of the fruit and vegetables. Nor will it immediately harm certain components, antioxidants and anti-inflammatory, such as anthocyanins and flavonols. Fruits and vegetables are also good sources of fiber, which almost everyone should consume more of. “Whether you eat a whole apple or it’s in a smoothie, you consume exactly the same amount of fiber,” he said. Balazs Bajkaintestinal physiologist King’s College London.
However, experts agree that, when blended, the fibers break into smaller pieces, which will affect transit through the digestive system. Some types of fiber, when crushed, disperse more quickly through the intestine and slow digestion and absorption, while others may lose some of the fibrous effect that keeps the digestive tract moving and prevents constipation.
On the other hand, Anthony Fardet nutrition scientist National Research Institute for Agriculture, Food and Environment of France, noted: “Food processing usually alters its natural structure, which can accelerate its digestion and absorption. So it’s logical to wonder if pureeing fruit could cause a further rise in blood sugar.”
There are few studies in which adults’ blood sugar was measured after consuming blended or whole fruit. Among the studies carried out, the researchers found reassuring results. The way mango is prepared, for example, does not seem to influence the glycemic response. And when researchers tested smoothies containing fruit with seeds, such as passion fruit, raspberries or kiwi, The participants had more gradual increases in blood sugar than when they ate the same whole fruits.
This result surprised Gail Rees, tenured professor of Human Nutrition at the University of Plymouth, in the United Kingdom, who hypothesized that grinding fruit seeds in a blender released some fiber, protein and fat, which could slow nutrient absorption and cause a more gradual increase in blood sugar levels. blood sugar. Beyond these observations, all specialists point out that liquid meals tend to be less satiating than those made of solid foods. In that regard, Fardet pointed out: “It is not clear what this is due to, but it is possible that they provoke the desire to consume more, or that they leave us a little hungry and eager to eat something soon.”
Finally, the specialists pointed out to the American media that beyond the fruits and vegetables that are added to shakes, smoothies or smoothies; There are other ingredients that also influence its nutritional value. North American nutritionist Kristina Petersen recommended: “The water is a good liquid base if you want a light snack. For a more balanced and satisfying shake, skim cow’s milk, unsweetened yogurt, or fortified plant-based milks “They can provide protein, calcium and vitamin D. It is always suggested that once it is prepared, drink it immediately.”
by RN
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