Fruit really is one of nature's most precious gifts: delicious and nutritious, full of antioxidants and fiber, fruit even helps prevent certain types of cancers and heart disease. But it turns out how you consume fruit makes a huge difference in how healthy it actually is for you.
According to recent research published in the U.K. journal BMJ, drinking mass-produced supermarket juices every day may cause significantly more harm than good, thanks to the high amount of sugar in these drinks.
Researchers examining long-term health records of thousands of people noticed those consuming smoothies with high amounts of fruit juice were upping their risk of developing diabetes by as much as 21 percent. Meanwhile those who ate two or more servings of whole fruits like pears, blueberries, grapes, raisins, apples and prunes were 23 percent less likely to develop Type 2 diabetes.
Many of the most popular fresh fruits, such as nectarines, mangoes, peaches and cantaloupe, are high in sucrose and fructose. Fructose causes blood sugar to spike and crash, which is why you can feel hungry so soon after eating fruits and drinking smoothies with high levels of the fruit sugar.
Now, before you panic at the thought of losing your delicious daily smoothie, keep in mind there are plenty of ways to continue enjoying it. Try blending the fruit with almond, soy, or coconut milk for a delicious and healthy alternative. Adding protein powder is also a great way to help the body process sugar more slowly.