Warning popular fruit drink could harm health and raise glucose levels

They are know for their healthy ingredients but experts have warned of their potential impact on blood sugar

An orange juice or fruit smoothie may sound like the perfect beverage for a health boost. Yet experts claim that such drinks have the potential to cause unwanted blood sugar spikes - despite fruit itself being a nutritious snack.

If you're confused, don't worry, Diabetes UK explain that it's all down to something known as 'free sugars'. These components are released from fruit when they are blended or juiced, and are potentially linked with glucose increases.

This is especially the case if the smoothie or juice is store-bought too, as it may also include further added sugars for flavour. "Whole fruit contains fibre (roughage), vitamins and minerals, which are good for your overall health," the site's experts claim.

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"The fibre helps to slow down the speed the fructose is absorbed into your blood stream and can help you feel fuller for longer. This is why it’s better to eat whole fruit, rather than fruit in the form of juice or a smoothie.

"Fruit juice and smoothies, on the other hand, have most of the fibre (roughage) removed when they are made and it’s very easy to drink large quantities in a short space of time. This means you could be drinking a lot of extra calories, carbs and sugar."

Eating too much sugar has been associated with obesity, which can give rise to various health problems, including heart disease, some cancers and type two diabetes, according to the NHS. Meanwhile, the British Heart Foundation echoes that sugary smoothies are certainly 'not a shortcut to a healthy diet', despite their reputation as a 'bit of a wonder drink'.

At most, they'll usually contribute to just one of your five-a-day - even if you put five different fruits and vegetables in them. However, it's important to note that research surrounding this topic is still ongoing.

Interestingly, one 2022 study found glucose levels to be 'significantly lower' among individuals who consumed blended fruit, compared with the whole fruit. And earlier this year, Sophie Medlin, director and specialist dietitian at CityDietitians, echoed these sentiments in an interview with Stylist, asserting that 'we don't need to worry' too much.

"Firstly, there is evidence that smoothies cause less of an increase in blood sugars than whole fruit does," she said. "Secondly, we don’t need to worry about normal fluctuations in blood glucose from things like fruits or smoothies because people who are free from diabetes are perfectly capable of managing this without any harm being caused."

So, what's the consensus? While it's important to be mindful of your sugar intake, having a smoothie here and there probably won't do much harm. A good benchmark for 'free sugars' in typical adults is 30g per day, equal to seven teaspoons of sugar, according to Diabetes UK.

Its site experts also advise: "Although it’s better to eat whole fruit than drink fruit juice or smoothies, if you want to have some it’s better to limit the quantity to the recommended portion of 1 small glass a day (150ml) and make sure your drink goes further by diluting it with water."