Are smoothies more beneficial than juice in terms of fiber content and effects on blood sugar?
The short answer is YES, if you’re referring to a homemade smoothie containing nothing but fruit.
An eight-ounce cup of unsweetened apple juice or orange juice contains at least 22 grams of sugar (equivalent to about five and a half teaspoons of sugar), and both contain less than a gram of fiber. A smoothie made from a banana and a cup of frozen raspberries has only slightly less sugar – about 20 grams- but 12 grams of fiber (3 grams in the banana and 9 grams in the raspberries).
If you are concerned about fluctuating blood sugar levels, add vegetables like cucumbers, spinach, romaine lettuce or beets. And if your smoothie is replacing a meal, add avocado for creamy texture, vitamins and healthy fats, and protein like nuts or silken tofu.