Smoothies made purely of whole fruits and vegetables, and if desired, a little soy milk or non-fat dairy, are wonderfully healthy and nutritious. But if you are type 2 diabetic trying to lose weight, be careful.
Are Smoothies Healthy?
You’ve packed into your blender all kinds of fresh, whole foods like strawberries, blueberries, mango, kale, and mint.
What could be wrong?
Nothing, actually, until you turn on the blender.
For losing weight, there’s one major problem with smoothies – all smoothies. They’re liquids.
Consistently, researchers have found that calories in liquid form have less satiety than calories in solid form. What is satiety? It’s the opposite of hunger. Satiety is getting out of hunger. Satiety is also a measure of how long you stay full after eating.
“Foods that provide the highest satiety for the fewest calories will help you lose weight and keep it off because they do not force you to live with chronic hunger.”
The satiety level of liquids is slim to none, meaning, you don’t compensate for the calories you drink by eating less food. For example, if you drink a smoothie (let’s say it’s 150 calories) before or with a meal, you’re unlikely to compensate by eating 150 fewer calories of food at that meal or at your next meal.
Smoothies do not activate satiety hormones, therefore you are most likely be over-eating.
If weight loss and reversing type 2 diabetes is your goal, steer clear of any beverage with calories, from soft drinks to sugary teas to smoothies to fruit juices. Liquid calories, no matter their source, will not curb your appetite as well as solid foods do.
We have always been told that fruit is a must-have every day. The fruit is very healthy, we have been told all the time.
But is it, really?
As type 2 diabetic, your whole body is full of sugar. This is nothing new. Fruit is sugar, fruit makes us fat, so why would you eat more of it. Sounds crazy, doesn’t it. “Let me give an example from an animal world. In the animal world, the fruit is eaten only before the long migrations or before winter, to store energy(fat) for survival.
Animals don’t eat fruit just because it’s tasty as humans do. They eat it because the sugar from fruit is stored as fat and used for energy later.”
We need to burn off the sugar that is already stored in our bodies. We don’t need any more sugar. Aha, now you’re thinking about all the vitamins that fruit provides. Good thinking, but all the vitamins can also be found in vegetables, minus the sugar. But, occasionally, a handful of berries should not cause any problems. Limit them, have them as a treat once a week with full-fat Greek yogurt.
Just a little about fructose, the type of sugar in fruit. It’s also found in various sugary sweeteners like high-fructose corn syrup and agave syrup. If a product lists added sugar as one of its main ingredients, you can be pretty sure it’s high in fructose.
Why Is Fructose Bad for You?
Glucose and fructose are metabolized very differently by the body.
While every cell in the body can use glucose, the liver is the only organ that can metabolize fructose in
significant amounts. That is also a reason why most people can’t see a spike in blood glucose levels. Fructose needs to be metabolized first before it can be used as a source of energy.
When people eat a diet that is high in calories and high in fructose, the liver gets overloaded and starts turning
the fructose into fat. The same applies when fructose is consumed with carbohydrates. Carbs are easy to go for as an energy source and will be used first, so this leaves fructose in the liver and fructose will eventually be turned into fat. It will stay in the liver(Fatty liver develops) if there is any space left or put around other vital organs like kidneys, heart, etc.
Many scientists believe that excess fructose consumption may be a key driver of many of the most serious
diseases of today. These include obesity, type 2 diabetes, heart disease, and even cancer.
Stay away from smoothies if your serious about weight loss and reversing type 2 diabetes.