Tip #1: Avoid Frozen Fruits With Extra Sugar & Additives
Frozen fruits are not only delicious, but also convenient for smoothie makers, as they're already cold and easy to blend. One drawback to be aware of, however, is choosing a bag that contains extra sugar or other additives that will not aid your weight loss goals as much as fresh fruit can, Gioffre explains.
"If your goal is weight loss, then you might want to think twice before picking up that bag of frozen fruit from your grocery store," he says. "To improve sweetness and taste, most manufacturers will add sugar to the fruit during the freezing process, and this is why it is so important for you to become a conscious label reader every time you are buying your groceries, especially in regards to frozen fruit."
Gioffre stresses that frozen fruit itself is not "bad," but sometimes certain brands will include undesired additions (like sugar) that should generally be avoided for healthy weight loss. "Added sugars are the most dangerous for your health, as they will not only drive up inflammation and drain your energy, but they will also dump insulin into your blood," he notes. Insulin, Gioffre says, is your "fat-storing" hormone. The next time you buy frozen fruit, he advises, "be sure to read the nutrition label to be sure whichever fruit you are buying has no added sugars."
Adding additional sugar to your smoothie can "cause a blood sugar spike and an insulin release," Schlottman adds, saying that "both of which can promote sugar cravings and the storage of body fat." Fruit purees also contain a very high amount of sugar and should "definitely be avoided," he says. It’s common to think adding acai puree to your smoothie will be healthy, but Schlottman says "you’re basically adding concentrated fruit packed with sugars."
Tip #2— Use Fresh Fruit & Look Out For Specific Labels
If you are going to buy frozen fruit, Lane advises looking for frozen fruits that have no added ingredients. "The label may read 'individually quick frozen,' which means the fruit was frozen at its peak of freshness and nutritiousness," Lane says. She notes that these tend to have "less additives."
Schlottman adds that the "best way to sweeten up your smoothie without all the added sugars" is to use low-sugar fruits. Frozen berries are low-sugar, high-fiber, antioxidant-rich, and "taste great in a smoothie," he suggests. According to Schlottman, adding some frozen blueberries to your smoothie in particular is the "best way to get the benefits of frozen fruit without all the sugars," and promote healthy weight loss.
Gioffre concludes that while fruit is immensely beneficial for weight loss when added to smoothies, it works best with other ingredients that contain essential vitamins and minerals. "If you are going to add fruit to your smoothie, always pair it up with lots of vegetables, some plant-based protein, and a healthy fat such as raw almond butter, coconut oil, or chia seeds," he says. These plant-based keto fats, Gioffre stresses, will "slow down the metabolization of the sugars in the fruit," preventing an insulin spike and the associated fat-storage that comes along with it.