Fruits in a blender do not lose nutrients; understand – 09/05/2023 – Balance

If I blend fruits and vegetables to make a smoothie, do they lose nutrients or fiber?

A freshly made fruit shake meets many requirements: it’s quick, easy to consume, and can be a versatile base for whatever you have on hand.

If whipping your produce helps you eat more, it’s a good thing, says Kristina Petersen, an associate professor of nutritional sciences at Pennsylvania State University. According to surveys conducted between 2017 and 2018, 86% of adults in the United States did not consume the recommended 4.5 cups of fruits and vegetables per day.

But are nutrients lost when fruits and vegetables are cut and blended in a blender? We asked experts to help explain so you get the most out of your shake.

How the blender affects nutrients

Unlike juice, a shake can incorporate all of the edible parts of fruits and vegetables — including the skin, seeds and pulp — so the drink can be nutritionally very similar to eating the whole product, says Mary Ann Lila, professor of nutrition. , bioprocessing, and nutritional sciences at North Carolina State University.

And the beating action must not degrade the vitamins or minerals found in fruits and vegetables, points out Lila. Nor does it immediately harm certain antioxidant and anti-inflammatory compounds, such as anthocyanins and flavonols, she said.

Fruits and vegetables are also good sources of fiber, which most people should be eating more of. And whether you eat a whole apple or a smoothie, “you get exactly the same amount of fiber,” says Balazs Bajka, an intestinal physiologist at King’s College London.

Processing, however, breaks the fibers down into smaller pieces, which will affect how they pass through the digestive system, he says. Some types of fiber, when cut into pieces, can disperse more quickly in the gut and slow down digestion and absorption — generally a good thing — while others can lose some of the “bulky” effect that keeps things moving along in the digestive tract. and prevents constipation.

But there’s not a lot of research on this subject, Bajka points out, and the specific effects can depend on the person and the fruit or vegetable. Regardless, “eating any type of fiber is fine,” he says.

How whipped fruit affects blood sugar

Food processing often disrupts its natural structure, which can lead to faster digestion and absorption. So it’s reasonable to question whether pureed fruit can cause a greater rise in blood sugar, says Anthony Fardet, a nutritional scientist at the National Research Institute for Agriculture, Food and the Environment in France.

In a few small studies that measured adults’ blood sugar after consuming crushed or whole fruit, researchers found reassuring results. Mango preparation style, for example, appears to make no difference in blood sugar response. And when researchers tested smoothies containing fruit with seeds, such as passion fruit, raspberry or kiwi fruit, participants had more gradual increases in blood sugar than when they ate the same fruit whole.

That result surprised Gail Rees, senior lecturer in human nutrition at the University of Plymouth in Britain, who led two of the studies. She hypothesized that grinding the seeds of the fruit in a blender might release some fiber, protein and fat, which may slow nutrient absorption and cause a more gradual rise in blood sugar.

That said, liquid meals are generally less filling than solid foods, Fardet points out. It’s not clear why this happens, but it could result in craving more or leaving you wanting a snack sooner.

Tips for more nutritious smoothies

In addition to the fruits and veggies you use in your shakes, other ingredients also affect their nutritional value, Petersen says. Water makes a good liquid base if you want a light snack. For a more balanced and satisfying shake, low-fat, nonfat milk, unsweetened yogurt, kefir or fortified plant milks can provide protein, calcium and vitamin D, she adds.

“Throw some nuts in there” or avocado, suggests Lila. Both provide healthy fats and fiber, as do chia or flaxseed. Whole grains like corn or rolled oats are also good sources of fiber.

Shakes also offer a good opportunity to use frozen products, which are usually just as nutritious as fresh ones, says Lila. She recommends storing frozen fruits and vegetables in the back of the freezer to minimize the slight thawing and refreezing that can cause nutrient loss when you open the freezer door.

Finally, keep in mind that once the fruit is mixed, its healthy compounds gradually become less stable, Lila points out. Yesterday’s beat that broke up and turned a little gray has probably lost some of its antioxidant and anti-inflammatory value. For the same reason, store-bought shakes may not be as beneficial, she adds, and they also often contain added sugars.

In other words, says Lila, enjoy your shake — but make it and drink it right away.

Translated by Luiz Roberto M. Gonçalves