Ernährung im Check: Saft oder Smoothie - was ist die gesündere Wahl?

The debate over whether to choose juice or smoothie for a healthier drink option has been ongoing among nutrition experts. While both beverages provide valuable nutrients from fruits, there are important differences to consider.

Smoothies made at home tend to be the better choice over store-bought options. The German newspaper "Apotheken Umschau" explains that commercially produced smoothies often contain a significant amount of juice or concentrate, which removes the beneficial fiber. This fiber is crucial as it helps maintain a feeling of fullness and prevents a rapid rise in blood sugar levels. The newspaper also notes that smoothies can contain more sugar than a typical cola drink.

In contrast, the body takes longer to digest solid fruits, providing a more sustained sense of satiety. Furthermore, consuming whole fruits allows you to reap the benefits of fiber, vitamins, minerals, and secondary plant substances present in the skin and core of the fruit.

The healthiest approach is to consume whole fruits rather than relying on juice or smoothies. However, if you do opt for a glass of juice or smoothie, it is recommended to limit consumption to 400 milliliters per week according to the German Nutrition Society (DGE). To reduce sugar intake, consider blending fruits with vegetables and diluting store-bought juice with water in a 1:3 ratio. The DGE also advises selecting lower-sugar fruits such as berries, grapefruit, and watermelon to minimize sugar consumption.