The Do's and Don'ts of fruit smoothies - Dallas News |

The Do's and Don'ts of fruit smoothies

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A new study from the University of North Carolina warns that a bulked-up smoothie could have as much sugar as eating six oranges or drinking a 20 oz. soda.

Frances Largeman-Roth, a health expert and cookbook author, says, "A smoothie you make at home obviously has no additional sugars. If you buy a commercial-bottled smoothie, it will be made usually with some kind of fruit juice. So they might be putting in a whole banana and a whole apple, but they might also be adding pineapple juice and things to kind of sweeten it up. So these are still natural sugars, but natural sugars can add up just like natural sugars."

VIDEO: More advice from Frances Largeman Roth, health expert

If you're making your own smoothies at home, do use:

  • Non-fat dairy
  • Fresh/frozen fruits and vegetables
  • Protein powder
  • Flaxseed or chia seeds

Don't use:

  • Fruit juice
  • Flavored yogurt
  • Canned fruit
  • Ice cream

If you're buying a commercial-bottled smoothie, do pick the smallest size and don't treat it like a glass of water. A smoothie is considered a mini-meal. Also, be aware most bottles contain 2.5 servings of the drink.

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