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Sugars in fruit vs. refined sugar?


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My dining hall has a smoothie bar and I've been making a smoothie for breakfast with plain yogurt, frozen raspberries, peaches, and strawberries, a banana, half a cup-ish of apple juice, and a tsp or 2 of honey.  Yesterday I discovered the recipe tool here and made my smoothie a recipe so I can add it to my log more easily.  It's about 300 calories, which was pretty much my estimate, but I was really surprised to see it has 47 grams of sugar.  I've read a couple of those articles about Coke recently and how it has 40 grams of sugar which is the recommended daily intake of sugar.  It seems like they're comparable in terms of sugar content, but how can that be when my smoothie is mostly fruit?  So I have 2 questions.

1) Is my smoothie bad for me because of the amount of sugar, even though it's mostly fruit sugars and not refined/processed sugar?

2) If I continue to drink this smoothie for breakfast will I become dependent on a sugar rush to get me going in the morning?  I usually have the smoothie with a protein source like a small amount of cottage cheese or scrambled eggs because a trainer once told me I should eat protein in the morning.
9 Replies (last)
try making smoothie with fruit and water, its just the same, especially if you use frozen fruit, its slushy, but away less cal. alot of juices have loads of sugar!
kiki, i just tried replacing the juice with water in the recipe analyzer and the calories went down by about 60 but the sugar content did not change at all.

i'm just wondering if i can get away with having this much sugar because it's sugar that occurs naturally in fruits rather than added sugar.
fruit sugar and cane sugar have the same effect on your blood sugar/glucose levels.  this can give you a sugar high in the mornings.  as a diabetic who must watch sugar intake, this would be waaay too much for one sitting.  try making a half and substituting the juice for water as metioned previously.  something is wrong with the counter if that does not help the sugar content.  also try leaving out the honey.
Honey has 11.5 g of sugar per teaspoon, so leaving that out will cut sugar in half (2 t = 23 g).

I would also try to make a smaller portion--that is a lot of fruit all at once.

That said, it is still a heck of a lot better than a couple of pop-tarts.  The blood sugar effect aside, I think sugar coming from fruit (along with vitamins and fiber, etc) is much better for you than straight cane sugar.
I think thats a personal thing. How does the smoothie make you feel? Does it keep you full? Do you need a 'pick me up' in 2 hours? Do you get sleepy after a while? If it does, maybe you should replace some of the fruit (not all by any means! fruit is AWSOME) with other ingredients like oats or wheatgerm, fibre one or wheat-biscuits. Chunky, yes, but the extra fibre and vitamins will help and fill you up without added sugars

It also depends what's your having for the rest of the day. If that's all the fruit you're getting for the day, that's fine, but I'd rather spread out my fruit.

Maybe have a banana, oat and honey smoothie one day, then a berry smoothie the next, with some added wheatgerm - variety.

If you want protein in the morning you can try protein powder (I wouldn't... personal thing) or some smoothies even have eggs in them!!

Maybe have a smoothie every second day.
Thanks for the responses.  I definitely don't have the entire smoothie, since it won't all fit into the provided 16oz cups!  I usually have probably 2/3-3/4 of what I blend, depending on how much I put in the blender.

I wish I could add stuff like oats or wheatgerm but that's not possible at the dining hall.  Besides I would feel bad putting extra stuff in when I'm constantly terrified that someone's going to add something I'm allergic to in the blender before me (like peanut butter or something).  I don't want to have a double standard. :)

I thought about getting some protein powder but I'm having trouble finding one I'm not allergic to.  I think for now I'll have the smoothie only a couple of times a week and mix other breakfast foods into my diet.  I don't want to be dependent on sugar rushes in the morning.  Fortunately I'm not at that point!
#7  
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I will try to answer your question as best i can.

1) this smoothie is not bad for you because of the amount of sugar. Remember sugar is a carbohydrate and all fruits and veggies have sugar in them..that's why they are so sweet and delicious..This smoothie provides you with lots of nutrients and phytochemicals that are important!

2) No, i don't think you will become dependent on sugar. But if you want to make sure you don't and aren't. After an hour, test how you feel. Are you sluggish? If you skip a day, do you feel tired and like your muscles are exausted? But sometimes, try to change your breakfast. For example, oatmeal.

Otherwise, this smoothie sure sounds delicious!
I use Splenda to sweeten my smoothies (I don't care about the hype) -- that would cut some sugar (not sure if school offers that -- you could buy the packets for your own use). Then leave out the honey. Also, leave out the banana or another fruit and replace the apple juice with water. Just to cut SOME sugar ... 

I really don't think you should worry about it. As long as you are exercising and don't have a sedentary life stile you should be fine. Fructose is a slow burning source of sugar. So you can't get the sugar rush. On the other hand it's not that bad to get a buzz in the morning. I do weight lifting and cardio each morning from Monday to Friday and in the morning I drink coffee to get me energized through the day.

You need sugar to operate properly. 

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