The sugar story - what's changed?
A glass of fruit juice is counted once a day as one of your recommended "five a day" fruit and vegetables, although you should aim to drink no more than 150ml per glass
When it comes to smoothies, the juice part is free sugars; the rest is pulped fruit. A 250ml serving of a smoothie counts as two of your five a day, so long as it contains 80g fruit and/or veg plus 150ml fruit juice. Smoothies are made up of a mixture of fruits, so they give you a wider range of nutrients, and are also a source of fibre. Check the label for sugar content and watch your portion size.
What about cola?
When it comes to sugar-containing soft drinks, people with diabetes are advised to swap regular versions for diet drinks - this advice is still the same. They are sugar free and calorie free and should not affect your blood glucose levels.
Three top tips
1. High sugar foods can be high in calories and can cause sharp rises in blood glucose levels, especially when eaten on their own. Often sugary foods and snacks are also high in fat too. So, as always, cut down on these foods.
2. Swap sugar sweetened beverages for diet versions and read labels for added sugars.
3. Eat more high fibre foods like brown pasta, brown rice, whole grain cereals, fruit, vegetables, and pulses.
Scientific Advisory Committee on Nutrition Carbohydrates and Health report: here
Public Health England and Food Standards Agency National Diet and Nutrition Survey: here
NHS Choices What counts towards five a day?: here
NHS BMI (body mass index) healthy weight calculator): here
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