Are smoothies healthy? They can be, but they're not quite the free pass we'd like them to be. Blending fruit releases its sugars, so they count as "free sugars", and new UK rules could soon class some smoothies as "less healthy" alongside sugary cereal.
Rude. But not entirely unfair.
If you've swapped the morning pastry for a banana, berry and oat milk smoothie and felt quietly smug about it, here's what you need to know.
The quick version
- Blending or juicing fruit releases its sugars, so they count as free sugars.
- The NHS advises no more than 150ml of fruit juice and smoothies a day, combined.
- Whole fruit keeps you fuller than the same fruit blended or juiced.
- Adding veg, fibre and protein makes for a much better smoothie.
Are smoothies healthy?
Smoothies can be part of a healthy diet, but blending fruit releases its sugars, so they count as free sugars. The NHS advises keeping fruit juice and smoothies to 150ml a day combined, ideally with a meal. Whole fruit tends to keep you fuller, so eating the fruit is often the better option.
Why could smoothies be classed as junk food?
The government plans to update the scoring system that decides which foods count as "less healthy". Products that fail face restrictions on multibuy deals, TV adverts before 9pm and paid online advertising.
According to industry reports, some wholegrain cereals, fruit yoghurts, oat milk and smoothies could be caught (Grocery Gazette, 2026). Nothing is final yet, and a 12-month implementation period has been proposed.
What are free sugars?
Free sugars are sugars added to food and drink, plus the sugars in honey, syrups and fruit juices (SACN, 2015). The sugars naturally found in whole fruit, vegetables and milk don't count.
Adults are advised to have no more than 30g of free sugars a day (NHS). A large shop-bought smoothie can use up a good chunk of that before you've even left the house.
Is blended fruit worse than whole fruit?
In some ways, yes. In one study, people who ate a whole apple before lunch ate around 15% fewer calories overall than when they had nothing beforehand, and felt fuller than when they had the same apple as purée or juice (Flood-Obbagy and Rolls, 2009).
A study of nearly 190,000 adults also found that swapping fruit juice for whole fruit was linked to a lower risk of type 2 diabetes (Muraki et al., 2013). It was observational, so it shows a link rather than proof.
The fruit hasn't changed. What's happened to it has.
Do smoothies count as one of your 5 A Day?
Yes, but only once. The NHS counts 150ml of fruit juice, vegetable juice or smoothie as one portion, and advises keeping them to 150ml a day combined (NHS). So a pint of smoothie isn't three of your five, sadly.
Relying on your smoothie to tick off your vitamins? A balanced diet always comes first, but if you're not sure where the gaps are, take the ALYVE quiz.
How to make a healthier smoothie
Keep it small. Stick to around 150ml and have it with a meal rather than on its own.
Add some staying power. Spinach, oats, chia seeds, nut butter or Greek yoghurt add fibre and protein, which help keep you fuller for longer. My guide to functional fibres has more ideas.
Check your milk. Some oat drinks contain sugars created when the oats are broken down during processing, even with no added sugar. Go for unsweetened, and have a look at my guide to choosing the right milk.
Or, radical idea: just eat the fruit.
And if you're managing diabetes or your blood sugar, have a chat with your GP or diabetes team about how smoothies fit into your diet.
"Healthy" is a label, not a guarantee
This isn't about demonising smoothies. A smoothie with fruit, veg and some protein beats plenty of breakfast options. But some foods we think of as healthy have a very good PR team, a bit like the ultra-processed foods disguised as healthy I've written about before.
Your smoothie isn't junk food. It's just been asked to read the small print.
Want to know what your body actually needs? Take the ALYVE quiz, or book a call with one of our nutritionists.
Frequently asked questions
Are smoothies healthy?
They can be. But blending fruit releases its sugars, so they count as free sugars. The NHS advises no more than 150ml of fruit juice and smoothies a day, ideally with a meal.
Will smoothies be banned in the UK?
No. The proposals would restrict how some products are promoted and advertised, such as multibuy deals and adverts. They wouldn't stop them being sold, and nothing is final yet.
What are free sugars?
Sugars added to food and drink, plus those in honey, syrups and fruit juices. Adults are advised to have no more than 30g a day.
How much smoothie should I drink a day?
The NHS advises no more than 150ml of fruit juice, vegetable juice and smoothies a day, combined.
References
Flood-Obbagy, J.E. and Rolls, B.J. (2009). The effect of fruit in different forms on energy intake and satiety at a meal. Appetite, 52(2), pp.416–422. Available at: https://doi.org/10.1016/j.appet.2008.12.001
Grocery Gazette (2026). Food industry warns new healthy eating rules could push up grocery prices. Available at: https://www.grocerygazette.co.uk/2026/10/20/food-industry-warns-new-healthy-eating-rules-could-push-up-grocery-prices/
Muraki, I., Imamura, F., Manson, J.E., Hu, F.B., Willett, W.C., van Dam, R.M. and Sun, Q. (2013). Fruit consumption and risk of type 2 diabetes: results from three prospective longitudinal cohort studies. BMJ, 347, f5001. Available at: https://doi.org/10.1136/bmj.f5001
NHS. 5 A Day: what counts? Available at: https://www.nhs.uk/live-well/eat-well/5-a-day/5-a-day-what-counts/
NHS. Sugar: the facts. Available at: https://www.nhs.uk/live-well/eat-well/food-types/how-does-sugar-in-our-diet-affect-our-health/
Scientific Advisory Committee on Nutrition (2015). Carbohydrates and Health. London: TSO. Available at: https://assets.publishing.service.gov.uk/media/5a7f7cc3ed915d74e622ac2a/SACN_Carbohydrates_and_Health.pdf
