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Taking the rough out of smoothies
18th Jun 2010
Concern has been expressed over the high sugar content and acidic nature of some fruit juices and smoothie combinations
With summer just around the corner, many of us will be resolving to adopt a healthier lifestyle and what better way is there to increase our intake of fruit and vegetables than reaching for a fresh fruit smoothie.
No longer confined to health food stores, fresh juice and smoothie bars are opening in most towns and shopping centres.
They are now so much more accessible, that as a nation we drank 34 million litres of smoothies last year – enough to fill almost 14 Olympic-size pools!
The health benefits of eating at least five portions of fruit and vegetables daily are undisputed.
Research shows increased fresh fruit and vegetable intake lowers the risk of diabetes, heart disease cancer and osteoporosis to name just a few.
Many see smoothies as an entire healthy meal in a glass, the ultimate fast food and a great way to increase fruit and vegetable intake, particularly in children.
Recently however, concern has been expressed over the high sugar content and acidic nature of some fruit juices and smoothie combinations.
The UK's leading independent dental health charity has warned that the high sugar and acid content of some smoothies could lead to an increase in acid erosion and tooth decay.
While recognising the benefits of fruit and vegetables in the diet, Dr Nigel Carter of the British Dental Health Foundation commented that ‘fruit smoothies are becoming increasingly popular and the fruit content can make them seem like a good idea. However, they contain very high levels of sugar and acid and can do a lot of damage to the teeth.'
The fruit acids found particularly in citrus fruits are strong enough to dissolve the enamel on the tooth surface, whilst fruit sugars can also cause tooth decay. The British Nutrition Foundation has also expressed concern over the sugar content of some commercially available smoothies, which ranges from 20g to 35g per 250mls, more than a can of cola.
By following these simple guidelines we can reap the health benefits of smoothies and fruit juices without putting our teeth at risk.
Homemade is best
Home made juices and smoothies are preferable to commercially produced products as we can control the sugar and fruit acid content. Many commercial smoothies are made from concentrated juices. Fruit juice made from concentrate has been reconstituted with water and has much lower levels of vitamins. Those sold at ambient or room temperature may contain fewer additives or sweeteners but the pasteurising process that allows it to be stored at room temperature destroys many of the nutrients. The addition of sugar and water to concentrated fruit juice often reduces the nutritional value even further.
Limit to one a day
Some manufacturers claim that their products provide two of the five recommended daily fruit portions, whilst guidelines issued by both the Department of Health and World Health Organization state that fruit juices and smoothies should count as only one. One portion would be equal to a 250mls serving.
Drink in one sitting
Your 250mls serving is best consumed in one sitting, rather than being sipped over a prolonged period of time. This decreases the frequency of contact to the tooth surface by the fruit acids and sugar in the smoothie or fruit juice. For young children the size of the serving should be considerably less. Most 250ml servings contain the juice of 3-4 portions of fruit, much more than a child would normally consume in one sitting. Juices and smoothies should not be given in bottles or drinking cups for drinking over a prolonged period and are best drunk through a straw.
Vary choices of fruit with vegetables
Using vegetable juices is also beneficial, as the antioxidant, vitamin and mineral content of vegetables is also substantial, without the sugar and acidic content of fruit. Reduce the use of fruits with high sugar or acid content. Check out the table below which shows the acid content (pH value) of many popular fruit and vegetables. The lower the pH value the higher the acid content.
Use avocado as a base
Many smoothies have banana as a base as this gives a nice thick milkshake consistency. Bananas are however, very high in fruit sugars. Avocados also give a thick starchy consistency, are rich in vitamins, minerals and healthy fats, without the sugar content. They have a delicate flavour and will mix well with fruits or vegetables. Scoop out and use the cream coloured flesh if you don't want the green colour.
Serve over ice
Recent research has shown an increase in acid erosion at higher temperatures. The lower the temperature of the juice or smoothie the slower acid erosion of the tooth surface takes place. Serving your smoothies cold or with ice will reduce the acid erosion of the tooth enamel.
Add milk
Adding milk to a smoothie will increase the calcium content. Calcium acts as a buffer and reduces the effect of acid on enamel. Added calcium can help offset acid erosion of the enamel surface and can help re harden the enamel after exposure to fruit acids. For those who wish to avoid cows' milk, calcium enriched Soya or oat milks would have the same effect. Nut milks such as almond milk also contain a high concentration of calcium and can be made by blending fresh ground almonds with water. This can then be added to a smoothie as a useful alternative to milk.
By following these simple guidelines you can get the best out of your smoothie maker and improve your overall health and wellbeing without putting your teeth at risk or expanding your waistline!
This article has been brought to you in association with Philips Oral Healthcare. For more information on nutrition and oral health, visit www.perio-nutrition.com.
Author
Juliette Reeves
Juliette Reeves is an expanded duties hygienist and trained nutritionist with almost 30 years experience. She qualified from Birmingham Dental Hospital in 1981 and studied nutrition with Patrick Holford from 1995. Juliette is a Key Opinion Leader for Phillips Oral Healthcare and an ambassador for the Sunstar Oral Health Foundation. She writes regularly for the international dental press, and is an editorial advisor to a number of dental journals including Preventive Dentistry. Juliette is senior UK tutor for the Swiss Dental Academy and clinical director of perio-nutrition. She has written and lectured internationally over the last ten years on the systemic link between nutrition and oral health. As a practicing hygienist, her main areas of interest are nutritional influences in periodontal disease, stress, bone density and female hormones. You can visit her website at www.perio-nutrition.com and email her at info@perio-nutrition.com.
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