Is Blending Fruit Bad For You?
Short answer
Blending fruit, if not over-blended, is a great way to quickly get the nutritional value of several different types of fruit in one serving.
Very healthy and numerous health benefits. A few harmful qualities may be associated, but only under certain circumstances such as an allergic reaction.
View Full Grading System
Category 'A'
Very healthy and numerous health benefits. Side effects are rare. Things rated an 'A+' are typically necessary for survival (for example, water).
Very healthy and numerous health benefits. A few harmful qualities may be associated, but only under certain circumstances such as an allergic reaction.
Very healthy and numerous health benefits. Harmful qualities may be associated, but aren't usually serious.
It is important to note that even the best things in life can become bad in immoderate amounts. So, although something may be rated an 'A+', overconsumption/overdoing can bring unwanted effects.
Category 'B'
Very beneficial to your health. Things rated a 'B+' may have a few harmful qualities to pay attention to.
Overall beneficial to your health. Things rated a 'B' may have some harmful qualities to pay attention to.
More beneficial to your health than not. However, harmful qualities are most likely associated and shouldn't be overlooked.
The main difference between category 'A' and category 'B' is the harmful qualities typically present in 'B' items. Serious side effects are usually uncommon, but are still possible and should be taken note of.
Category 'C'
Both beneficial and harmful qualities associated. Things rated a 'C+' are typically a bit more on the beneficial side. Still, moderation is important.
A fairly even ratio of beneficial and harmful qualities. Moderation is important. Very general topics that can lean towards both sides of the spectrum will be placed here as well. Rice, for example, can be good or bad depending on the type.
More harmful than beneficial. Side effects are common, especially when consumed/done excessively. Moderation is very important.
Category 'C' usually denotes to both good and bad qualities. When it comes to this category, it is important to keep this word in mind: moderation.
Category 'D'
Harmful to your health. Although benefits may be associated, the bad most likely outweighs the good. Moderation is very important.
Harmful to your health. A few benefits may be associated, but the bad outweighs the good. Moderation is extremely important.
Harmful to your health. Very few, if any, benefits are present. Things in this category should be avoided as much as possible.
Category 'D' is typically for things that are more harmful than beneficial. While consuming/doing something unhealthy once in a blue moon shouldn't hurt, we definitely recommend eliminating 'D' items as a regular part of your routine/diet.
Category 'F'
Category 'F' is for things that fail to bring anything beneficial to the table, and are very harmful to your health. We recommend completely avoiding anything in this category. Long-term side effects of 'F' items are usually very serious.
Category 'N'
'N' stands for neutral. Things placed into this category are generally (a) neither good nor bad for you, or (b) lack the necessary evidence to reach any conclusions.
Long answer
Blending fruit is a good way to get a wide variety of nutrients in a tasty way. Unlike juicing, blending does not strip the fruit of its fiber and does not cause a spike in blood sugar levels. While blending itself does not cause any nutrients to be lost, there is a risk of nutrients being lost due to heating caused by blending for too long. Most commonly, the nutrients lost are pantothenic acid, vitamin C, and possibly vitamin A.
If you cook the blended ingredients, further damage can be done to the thiamine and folate content in the fruit. Another thing to be mindful of is storage time. Storing your blended fruit for longer periods of time (six days or over) can lead to nutrient degradation. Also, the longer the fruit is stored, the more likely it is to lose carotenoids - or pigments that give many fruits their color and sometimes are very beneficial to your health.
Let's assume, though, that you are blending fruit with the intention of immediate consumption. As you reduce your blending time so that your drink has a degree of thickness to it, you will still get all intended nutrients including fiber. Not only that but as people tend to drink smoothies slower than eating (for example pancakes and eggs), the body tends to become satisfied faster, reducing the risk of overeating.
Possible short-term side effects
- loss of nutrients (if over-blended)
Benefits
- can create tasty smoothies
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enhances satiety
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get the nutrients of many fruits
Healthier alternatives
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Written by Jeff Volling
Published on: 12-29-2015
Last updated: 12-10-2016
Thank you for your feedback!
Written by Jeff Volling
Published on: 12-29-2015
Last updated: 12-10-2016
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