Canned fruits may seem like a cheap and easy way to add fruit to a smoothie, but all you have to do is add extra and unwanted sugar. Many canned fruits are stuffed with fruit in syrup, and up to 20 grams of extra sugar can be added per can. According to Spoon University, it’s as much sugar as a Snickers bar. If you need to use canned fruits, look for ones packed in water or your own juice without the addition of sugar. And if your only option is canned syrup fruit, try rinsing the syrup before using the fruit.
For the same reason, you should also avoid adding fruit juice. If absolutely necessary, we recommend using only 100% juice, not juice cocktails, and limiting it to less than half a cup. When it comes to fruits for smoothies, it’s best to use fresh fruits, or better but frozen fruits. This has the added benefit of making the smoothie “thick and freezing,” according to Bon Appétit. Whatever type of fruit you choose, be sure to limit it to 1.5 cups (via Food Network). Need inspiration? Here are some ideas for healthy smoothie recipes to get you started.
