"Smoothies can be large whacks of carbs and sugar, especially if there's no protein or healthy fat that acts similarly to fiber to slow digestion and prevent blood sugar from spiking," she says.Īs far as sugary fruits go? You can still eat the exceptionally sweet ones, but Smith recommends you eat these in smaller portions and pair them with extra fiber, a healthy fat like peanut butter, or protein such as a scoop of plant-based protein powder or Greek yogurt to slow digestion and blunt the sugar spike. Sugars in the form of honey or both sugar and honey maybe added but at not more than the maximum level specified in table 1. ![]() Smith usually recommends getting in 2-3 servings of fruit per day, and keeping it to a serving at a time.Īnd yes, that goes for smoothies as well. ![]() How many servings of fruit should you eat per day? It's not "added sugar," but the sugar in fruit can still have the same blood-sugar-spiking effect if eaten in excess. While there are many benefits of eating fruit, "we still want to be mindful of how much fruit we're eating because it does contain sugar," explains Smith. The old adage is still true: too much of anything isn't a good thing. On the other hand, refined sugars are just empty carbs that lack these healthy nutrients, which is the reason why they're metabolized quickly, lack the ability to make you feel full, and contribute to weight gain.
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