Category: carbs

11. SUGAR, THE DEVIL IN DISGUISE/PART 1: SOME BASIC CONCEPTS (health project99+)

“Too much sugar is not good for you, but you need some for your energy.” “Sugar is those white blocks you put into your coffee or tea.” “Brown sugar is better than white sugar, but honey is the best.” This is how generations of people viewed sugar, including my parents.

I must admit that I have a sweet tooth. For decades, too much sugar resulted in unnecessary extra kilos for me. My many visits to the dentist testified to the sweets I consumed. I did a lot of sports, which kept things under control and, in general, I followed a healthy diet.

Unfortunately, sugar can be responsible for much more than excess weight or cavities. Before studying health issues, I was unaware of the havoc sugar can wreak on your body, from impacting your brain health to causing fatty liver, similar to the effects of excessive alcohol consumption

While 100% scientific proof is lacking, there are clear indications that sugar is addictive, not unlike hard drugs. To sugar, one should also add nutritionally poor white starch, such as white bread, white rice, etc.

For people with diabetes, spikes in glucose levels are plainly harmful. There is growing evidence of a greater impact from simple carbs. Sugars and refined starches do more than add calories or complicate life for people with diabetes. Added sugars and refined starch can cause health problems that sugars from fruit or complex carbs do not.

Sugar = Carbohydrate

The first thing I learned is that sugar is not a separate food group but a carbohydrate. Realizing that sugar is a carb helped me understand the concept of sugar much better. There are three main groups of carbs (sugar, starch, fiber), with sugars being so-called simple carbohydrates. Their organic formula is a multiple of carbon (C), hydrogen (H), and oxygen (O).

Glucose is a very common sugar. It is a hexose with six carbons (C), twelve hydrogens (H), and six oxygen (O) atoms (C6H12O6). Other common sugars are fructose and galactose (both of which have the same formula), sucrose, and lactose (both C12H22O11).

Sugar is Everywhere

Sugar is ubiquitous in nature. It is present in hundreds of different forms. Examples include lactose in milk or natural sugar in fruits and vegetables. It is the generalized name for sweet, short-chain, soluble carbohydrates, many of which are used in food. They are composed of carbon, hydrogen, and oxygen. Various types of sugar are derived from different sources.

It is also added generously to bread, cereals, pizza, and basically most processed foods. Just read the labels—it will make you depressed to see how high your added sugar intake can be. You also need a scientific degree to uncover the different names for sugar. Generally speaking, chemical names ending in “-ose” indicate sugars. “Syrup” indicates a sugary solution. Malting processes starchy grains like wheat and barley. This method converts them into sugar. As a result, “malt extract” will be mostly sugar.

An Added Sugar Calorie = An Empty Calorie

Your body needs energy (in the form of glucose/ATP). The source of this energy is crucial because you need meaningful calories, not empty calories. Two lumps of sugar give you the same amount of sugar as one banana. However, there is a world of difference. The lump of sugar gives you a fast but short spike in your energy level. In contrast, the sugar in the banana comes with vitamins, minerals, and other important compounds. Not to forget the starch, which can be up to 80% of the weight of unripe bananas. This starch is primarily resistant starch. It improves gut health by acting as a prebiotic. It also helps with blood sugar management. Furthermore, it increases satiety.

Those who think that all calories are the same are wrong. Technically/organically, added sugar is not different from naturally occurring sugars. In other words, sugar in fruit is not healthier than sugar in other products. Your body does not distinguish between naturally occurring sugars and added sugars. However, research has shown that with the empty calories of added sugar, you miss out on all the good stuff. These empty calories increase the likelihood of several diseases, including Alzheimer’s and cancer. A lot of research is ongoing; not all is proven, but there is also a correlation between too much sugar (i.e., easy carbs) and refined starch with certain types of cancer.

Complex Carbs are Better, but Even Here: Moderation is Key

Complex carbohydrates are generally considered healthier than simple sugars. They break down more slowly in the body, providing sustained energy. They are typically accompanied by fiber, vitamins, and minerals. However, consuming them in excessive amounts can lead to similar health issues as consuming sugars and refined starch. However, there are differences in how the body processes complex carbs compared to simple sugars.

What About the Technique of Converting Carbs into Energy?

Foods that contain carbohydrates (sugars, starch) are broken down into glucose in your stomach and intestines. This glucose is then absorbed into your bloodstream and transported to your muscles and organs. It acts as fuel for your body.

Your body uses insulin to help move glucose into your cells, where it is converted into energy. This process is essential for you to think and move. From your brain to your digestive system, all your organs require glucose to function properly.

Sugar = Same Impact on Your Liver as Alcohol (When it is Fructose)

Virtually every cell in the body can use glucose for energy. In contrast, only liver cells break down fructose (=a.o. sugar in fruits and soda). What happens to fructose inside liver cells is complicated. One of the end products is triglycerides, a form of fat. People who consume too much fructose may eventually develop non-alcoholic fatty liver disease. This condition is characterized by excessive fat stored in liver cells.

Experts still have a long way to go. They need to connect the dots between fructose and non-alcoholic fatty liver disease. They also need to make connections with obesity, diabetes, heart disease, and cancer. Higher intakes of fructose are linked to these conditions, but clinical trials have yet to show that it causes them.

Every cell in the body can use glucose. However, the liver is the only organ capable of metabolizing fructose in significant amounts. When people consume a diet high in calories, the liver becomes overloaded. It starts converting the fructose into fat.

Many scientists believe that excess fructose consumption may be a key driver of many of today’s most serious diseases. These include obesity, type II diabetes, heart disease, and even cancer. If you eat a typical Western-style diet with a lot of refined starch, you stress your liver. You end up damaging it in the same way alcohol does. In fact, fructose is virtually identical to alcohol in the metabolic havoc it wreaks.

Fruit is Much More Than Fructose

Stick with fresh fruits, especially berries, to maintain a healthy level of fructose intake. Avoid fruit juices, sodas, and other sweetened products. You would need to consume a significant amount of fruit. Only then would you come close to the fructose level in a single bottle of soda or fruit juice. More importantly, fruit isn’t just fructose. It’s also a rich source of vitamins, minerals, phytonutrients and fiber – things that make you healthier. 

And what about too much glucose?

Excess glycogen is stored in the liver where it may be used later for energy. Your muscles are also a storage area for glycogen. Excess glucose above this can be converted into triglycerides which are stored in your fat cells. Note that any type of excess calories, no matter which macronutrient they come from can lead to body fat gain. There is nothing inherent in carbs, glucose, or glycogen that increase your risk of gaining body fat.

Carbs as one of the three main groups of macro nutrients

We know that there are three main groups of macronutrients: carbs, protein and fats. In additions there are minerals, flavonoids, vitamins, electrolytes and much more. 

Carbs include sugars in all its forms. They can be divided into three main groups: sugar, starch, and fiber. This is how labels on your food items have divided the carbs.

Some words on the second group of carbs: “starch” (for Dutch readers “zetmeel”)

Whole vs. Refined starch. Starches in whole food forms, such as whole grains, legumes, and vegetables, come with fiber, vitamins, minerals, and phytonutrients. These nutrients make them a healthy part of a balanced diet. Refined forms (white bread, white rice, white pasta etc) are stripped of these nutrients during processing. As a result, they can lead to rapid spikes in blood sugar. They are not much different from added sugar in their negative health effect.

A note in between about phytonutrients

Phytonutrients, also known as phytochemicals, are naturally occurring compounds found in plants. They are believed to provide health benefits beyond basic nutrition. These compounds are not essential nutrients in the traditional sense. They are not required by the human body to sustain life like vitamins or minerals are. However, they are thought to support health and may help reduce the risk of certain diseases.

Most diets are based on 50% intake of carbs.

Most nutritionists advice to eat 50% of your calories as carbs, 25% protein and 25% fats. The only group of macronutrients that can be eliminated is the carbs.  Fats (and as a last matter of resort also proteins) can provide the additional needed energy when taking out carbs. 

That is why there are carbs-poor diets. People who follow these types of diets can reach the stage of ketosis. Severe carb limits can cause your body to break down fat into ketones for energy. This is called ketosis. Ketosis can cause side effects such as bad breath, headache, fatigue and weakness. It’s not clear what possible long-term health risks a low-carb diet may pose.

I have no comments on diets. In practice my carbs intake is below 50% and my fat intake more than 25%. Carbs-poor/free diets work for many. However, one should not forget that good (=complex) carbs offer many specific excellent compounds.

Fiber, the third carb group (in addition to sugars and starch)

Fiber, also known as dietary fiber, is a type of carbohydrate that the body can’t digest. Unlike other carbohydrates, which are broken down into glucose, fiber passes through the digestive system relatively intact. Fiber is primarily found in plant-based foods and is an essential part of a healthy diet.

The recommended daily intake of fiber varies with age, sex, and life stage. Generally, it is suggested that adults consume about 25 – 30 grams of fiber per day. But, most people do not get enough fiber in their diets. Too much is not unhealthy, but can lead to bloating.

Soluble Fiber dissolves in water to form a gel-like substance. It’s found in foods like oats, fruits (e.g., apples, citrus), barley, and legumes. Soluble fiber can help lower blood cholesterol and glucose levels.

Insoluble Fiber does not dissolve in water and helps add bulk to the stool, which aids in regular bowel movements. Foods high in insoluble fiber include whole grains, nuts, beans, and vegetables such as cauliflower, potatoes, and carrots.

This blog for starters, there is much more to tell about sugars!

Take care, live a happy and healthy life,

Robert, your health friend

9. FOUR DRINKS: (C) THE EVENING VEGETABLES SOUP (health project99+)

Summary: by turning solid vegetables into soup, for six years I now easily meet my daily vegetables target. And my body is grateful for it.

1. I don’t like vegetables...

I’ve never been a fan of vegetables. I would tolerate only peas and maybe some carrots. They had to be covered in Dutch apple sauce (which is not healthy because of its high sugar content). Potatoes and especially French fries got a pass. They might count as veggies, but peeled and fried, they do not offer much health benefit.

I have known all these years, of course, that vegetables should play a starring role in any healthy diet. My mother said a thing or two about it, if I remember correctly. Willpower is essential for any lifestyle change. The motivation to eat these green, red, orange and white things was just lacking. I will write about the importance of will power (and the lack of it) in another blog.

2. But…….

About six years ago, my wife decided she’d had enough of my veggie aversion. She started making vegetable soup, using fresh or frozen vegetables only. A blend of persuasion and gentle insistence managed to get me to eat it daily. It was a brilliant move and since then, I haven’t looked back. Vegetables are now an integral part of my diet, and the numbers from my annual health tests show the benefits. *(For context, biomarkers are biological molecules that indicate normal or abnormal processes or conditions in the body.)

3. More about vegetables

I enjoy incorporating a variety of vegetables into my meals. I include red beets, broccoli, spinach, carrots, cauliflower, pumpkin, and sweet potatoes. I like to spice things up with a bit of celery or leek—I would use onions, but I’m unfortunately allergic. Instead of combining all these vegetables at once, I prefer selecting a mix that suits my needs. Not always a culinary success, by the way, but that is part of the process. Healthy they always are!

Each vegetable brings its own unique benefits. For example, beets are touted for their potential health properties, including (unproven) anti-cancer claims. Broccoli and spinach offer around 3 grams of protein per 100 grams. Sweet potatoes are particularly impressive, containing 35% fewer carbs than regular potatoes and packed with vitamins and minerals. 

All these vegetables are excellent sources of fiber which is crucial for health. Good to know as it can be challenging to consume fiber in sufficient quantities, just as it is with protein. Life is unfair because if we compare proteins and fiber with sugar, there the opposite is true. Sugar, our common dietary foe is found in many forms in our food and very easy to overeat.

One caveat. Some vegetables have a surprising amount of sugar as well, so be careful. For example, carrots contain 6 grams per 100 grams, beetroot has 8 grams, and pumpkin 5. In contrast, broccoli contains only about 0.4 grams.

4. At home we have a diet that is 3/4 liquid

A. Lemon juice to start the day and as a drink in between (1 liter). https://shakethehealthtree.com/index.php/2025/02/25/5-lemons-and-limes-health-project-99/

B. A large smoothie for breakfast and lunch (up to one liter). I already wrote about this morning routine.  https://shakethehealthtree.com/index.php/2025/03/10/9-four-drinks-a-morning-afternoon-smoothie-health-project-99/

C. A fresh soup for the evening, with some carbs and proteins like fish, 0.4 liters. 

D. Two glasses of water/lemon juice with collagen and creatine (0.5 liters), one in the morning with added protein, and one in the evening without extra protein. 

5. Carbs, meat, fish

We aren’t against carbs. They just need to come in the form of whole food. We prefer these over white bread, white rice, or light pasta. We don’t eat much meat, and when we do, it’s mainly organic chicken. We consume fish more frequently, though less than before due to a variety of increasing concerns ranging from mercury to nano-plastics. And I already wrote about the (too) big role nuts play in my diet.

6. Preparation

I mostly use frozen vegetables for their health benefits, cleanliness, practicality, and affordability. When I buy fresh, I cook and freeze them for later use.

I start by boiling approximately ½ kg of frozen vegetables. After boiling for a few minutes, I transfer everything into a blender. I then add salt, pepper, two teaspoons of olive oil, and a generous amount of herbs. Once blended, voilà—a delicious vegetable soup is ready, although not always perfect! Too much cauliflower for example is not to my taste :).

Enjoy a happy, tasty and healthy life,

Robert, your health friend

Cool guys in the DRC, when times were more peaceful

3. FISH IS HEALTHY, BUT NOT TOO MUCH PLEASE (health project99+)

Summary: eating fish is healthy. However, due to an increasing number of foreign substances like mercury, one has to limit fish consumption. When I realized this I cut down my fish consumption by half.

Fish: great, but from now on a cautious “yes”

At home, we used to eat fish almost every day over the past five years. The health benefits of fish are well known. However, we neglected important dangers. Issues like PCBs, nano plastics, and mercury are truly concerning. Other heavy metals and antibiotics in farmed fish also worry me as an enthusiastic fish consumer. 

So I dived into this topic to see whether we could continue eating fish every day. The short and sad conclusion is “no”. It was already “no” to farmed fish. We should also avoid fish that is most likely to have high levels of mercury. PCBs and nano plastics are also concerns. This is all easier said than done. When buying fish, the amounts of mercury and other harmful components are not labeled. They probably never will be, as they are difficult to measure. With mercury it is more or less known which fish is mercury heavy and which not. When it comes to farmed fish, you can find out what is wrong. But what about other heavy metals? PCBs? Nano plastics?

2. Why take the risk?

To those who say that the Japanese eat fish almost daily, I admit I have no answer. They argue that Japanese are among the longest-living people in the world. Food and health are complex issues, as I have come to realize over the past few years. 

Not everything is scientifically proven. However, there are many indications of potential negative effects from eating fish more than a few times per week. So, why take the risk? Especially when you can maintain a very balanced diet without consuming fish daily.

3. Do you need fish for your necessary protein intake?

We humans have several other protein sources legumes, nuts, eggs, light French quark, soya milk, seeds, and plant-based proteins. In another blog I wrote that people tend to undereat protein, something that is very harmful especially if one ages. Eating fish helps. Chicken also helps. For us, fish is “just” one of the protein sources. It is an important contributor to a tasty meal.

4. Just to repeat the benefits of fish. It is an excellent source of high-quality protein. It also provides omega-3 fatty acids, especially in fatty fish like herring and salmon. Additionally, it contains vitamins such as vitamin D and B2. It also has minerals like calcium, phosphorus, iron, zinc, iodine, magnesium, and potassium. Omega-3 fatty acids are beneficial for heart health. They may lower the risk of heart attack and stroke. He/she who eats fatty fish a few times per week really should not take Omega-3 supplements. 

One portion of fatty fish can provide a significant amount of EPA and DHA. Fish like salmon, mackerel, sardines, or herring can offer approximately 250 to 500 mg of these nutrients. The exact amount depends on the type and size of the fish. This amount is typically recommended for maintaining overall heart health. Most sources I read talk about two portions per week of fatty fish.

5. Lean (white) fish typically contains much lower levels of omega-3 fatty acids. This is in comparison to fatty fish such as salmon, mackerel, sardines, and herring. Omega-3 fatty acids are primarily found in the fats of fish. White fish are usually much leaner, so they provide fewer omega-3s. They remain a healthy option as they provide high-quality protein, vitamins, and minerals. 

Some examples of lean fish include Cod, Haddock, Pollock, Hake, Flounder, and Sole. Tilapia (but see my critical remarks on farmed fish), Whiting, Bass, and Shrimps are also lean fish. The following white fish are, unfortunately high on mercury: Sea bream, Sea bass and Turbot.

All international health agencies recommend two portions of fish, with a maximum of three (150 grams). At least one portion should be fatty fish, like herring or salmon. The other can be white fish like cod. White fish lack however the all-important omega-3 with EPA (“eicosapentaenoic acid”) and DHA (“docosahexaenoic acid”),

6. Mercury: important to realize the potential impact on your health

In this blog, I delve a bit deeper into one of the dangers of eating fish: mercury. It is a hazardous heavy metal that we primarily ingest through eating fish. Once it reaches the brain, it can remain there for decades, accumulating and impacting the nervous system. Serious stuff. Other heavy metals, PCBs, and nano plastics might be just as dangerous. These topics will be discussed in other blogs.

(Note: PCBs, or Polychlorinated Biphenyls, are a group of man-made organic chemicals consisting of carbon, hydrogen, and chlorine atoms. They were widely used in various industrial and commercial applications. PCBs have been found to have significant environmental and health impacts; studies are ongoing.)

Some things are recent developments, like nano plastics. We know it is a developing health scare worldwide. Its consequences are not yet known. I cannot imagine that it is good for your body. Who wasn’t alarmed to read that the average adult brain now contains a spoonful of nano plastics? Also a topic for a future blog.

7. From mercury to methylmercury: a technical explanation

Mercury is a global pollutant. It enters water bodies for 1/3 through atmospheric deposition. This deposition results from natural events like volcanic eruptions. For 2/3, mercury enters through human activities such as coal burning and industrial processes. 

The legacy of human use of mercury has caused mercury to be released into the environment in enormous quantities. These releases amount to hundreds of thousands of tons. The levels of mercury in the atmosphere at the moment are up to 500 % above natural levels. In the oceans, the concentrations of mercury are about 200 % above natural levels.

Mercury can undergo chemical transformations once it is deposited to the landscape. Of greatest concern to fish, wildlife, and humans is mercury’s conversion to methylmercury. This conversion is most common in wetlands that are periodically flooded, where the bacteria that facilitate the process are abundant.

Fish absorb methylmercury from the water they live in and from the organisms they eat. Methylmercury is a highly toxic form that accumulates in fish, especially in long-lived and predatory species.

8, Bioconcentration (or biomagnification) refers to the process by which mercury concentrations increase as they move up the food chain. This process results in higher concentrations in higher-level predators such as fish, birds, minks, and otters. Through bioconcentration, mercury levels can increase by 100 to 1,000 times or more. As a result, even low concentrations of mercury in water can contaminate an entire food chain. This contamination makes fish unsafe for human consumption.

Mercury usage and emissions have been reduced in regions such as Europe and North America. Despite this, environmental levels of mercury are likely to remain high for a long time. This persistence is due to mercury’s long lifetime in the environment and increasing emissions in other parts of the world. These emissions can travel long distances. In fact, about half of the mercury deposited in Europe comes from outside the continent.

The biological half-life of mercury is estimated to be approximately 30 to 60 days in the body. The half-life of mercury in the brain is not entirely clear. However, it is estimated to be as long as approximately 20 years.

9. Fish with high or low mercury level

Mercury levels differ from one species of fish to the next. This is due to factors such as the type of fish, size, location, habitat, diet and age.

Fish that are predatory (eat other fish) are large and at the top of the food chain, and so tend to contain more mercury. This includes tuna and swordfish. Try to avoid them and go for wild salmon, herring, sardines etc.

10. Potential Health impact is serious

The health impacts of mercury are dose-related, but the main concern is its impact on fetuses and young children. Mercury exposure can occur in the womb due to a mother’s consumption of seafood, which can have significant and lifelong effects on a baby’s developing brain and nervous system. This exposure can affect memory, language, attention, and other skills. In Europe alone, it is estimated that more than 1.8 million children are born each year with mercury levels above recommended safe limits.

In adults, chronic mercury exposure can lead to neurological and developmental issues. Symptoms of mercury poisoning can include tremors, memory problems, and cognitive deficits. In severe cases, it can affect kidney function and the respiratory system. Mercury exposure can also potentially impact cardiovascular and immune health in adults.

11. Possible symptoms of methylmercury poisoning may include

Loss of peripheral vision; pins and needles” feelings, usually in the hands, feet, and around the mouth; lack of coordination of movements; impairment of speech, hearing, walking; and/or muscle weakness.

12. Testing

It is possible to measure the levels of mercury in your body through blood tests, urine tests, and hair analysis. The last method is particularly interesting. Measuring mercury levels in hair can provide an estimate of long-term exposure to methylmercury. Hair accumulates mercury steadily as it grows. This reflects exposure over months rather than days. This is useful for assessing chronic exposure.

13. My Experience

For years, we enjoyed our daily fish meals. However, preparing this blog made me realize my naivety during all those years. Yes, fish is healthy. However, it can also carry many harmful substances. These include heavy metals, PCBs, nano plastics, and antibiotics.

We ate tinned sardines and mackerel. We also had deep-frozen cod from the North Atlantic. Of course, we enjoyed sustainably fished fresh Dutch herring and the occasional wild salmon.

It proved to be almost impossible to get hard data on which fish carries which substances. It is probably too complex; I realize this. But, I have read too much worrying news from reliable sources to continue with my current level of fish consumption.

So we decided to cut down on fish. We enjoy Dutch herring once or twice a week. We have wild salmon once a week. Both are oily fish providing omega-3 fatty acids.

Additionally, I will do a hair analysis to check if mercury has accumulated in my body.

Time for dinner, but no fish tonight :). Enjoy a long and healthy life,

Robert, your health friend

9. FOUR DRINKS: (A) MORNING & AFTERNOON SMOOTHIE (health project 99+)

Summary: smoothies, when well prepared, should be an important part of your daily diet; in mine it is. Be careful with the hidden sugars though, as the negative effect of natural sugar is not different from that of added sugar!

1. Take it easy 

People who write about health might come across as too fanatic. Sometimes they may also seem too principled. To a certain extent I am, but not too much, I hope. At home, we do eat some carbs. I do not mind the occasional croissant (from Lidl — they weigh less than 10 grams, are very fluffy, with hardly any butter, and cost 0.45 euro cents 😊), a sandwich with an egg, some sweet potato French fries, or rice crackers with goat cheese. A few pieces of dark chocolate, normally in the morning, and nuts (sometimes too much) during the day.

2. Not anti, just careful

Solid food-wise, we do not eat meat. We also do not have daily plates with pasta or rice. Nor do we have six sandwiches with the famous Dutch cheese or peanut butter. As I stressed before, my wife and I are not anti-carbs. We are also not anti-meat, and definitely not anti-Dutch cheese. When offered a delicious piece of Pavlova, I will not refuse. However, the emphasis on liquid food serves us well. Without eating less, my weight went down from 96 kg to 82 – 84 kg in one year. We do practice a light form of intermittent fasting (not eating for 12 – 14 hours per day).

More about my eating habits in other blogs, but for now the focus on morning & afternoon smoothie.

3. A “Liquid” Diet with Four Components

However, the main staple of my diet is “liquid”: 

1. A large smoothie for breakfast and lunch (up to one liter). 

2. A fresh soup for the evening (most of the time combined with fish), 0.4 liters. 

3. Lemon juice to start the day and as a drink in between (1 liter). https://shakethehealthtree.com/index.php/2025/02/25/5-lemons-and-limes-health-project-99/

4. Two glasses of water/lemon juice with collagen and creatine (0.5 liters), one in the morning with added protein, and one in the evening without extra protein. 

These quantities are rough indications only.

4. Be careful: risk of sugar overload

Smoothies can be great. They taste delicious. When prepared well, they can offer a load of useful nutrients, proteins, and fiber. However, there’s one risk: too much sugar. Recommended highest quantities of added sugar vary, depending on the country, gender, activity level, etc., ranging from 20 to 50 grams daily. This is not much .

5. Yes, there are differences between added and natural sugar, but…..

You often hear there’s a big difference between added sugars and natural sugars. While it’s true to some extent, natural sugars are part of whole foods and come with all their benefits. However, added sugar is simply sugar. Your body doesn’t distinguish between natural and added sugars. In short, be careful. Do not think that you can eat and drink unlimited amounts of milk, for example, or natural juices. They have natural sugar but they have same negative and highly addictive effects as added sugar. In other blogs, I will focus a lot on sugar.

6. Sugar Examples of popular smoothie input

In my smoothies, bananas contribute the most sugar, up to 15 grams per banana. Berries add about 5 grams per 100 grams, making them a better choice. Avoid milk, as it contains lactose—a form of sugar—beyond its fat content; in stead of milk I use unsweetened soya milk. Mangoes and pineapples, both popular smoothie ingredients, also have high natural sugar content, between 10 – 15 grams per 100 grams.

7. My Experience

In my daily diet, I easily consume half of my allowed sugar intake through smoothies alone. If I’m not careful, I consume even more. Therefore, with natural sugars included, I have about 20 – 25 grams left for the rest of the day. For instance, carrots, which I use in soup, have 5 grams of sugar per 100 grams, and light French quark adds 3-4 grams.

I don’t want to overwhelm you with details. The point is clear: with smoothies and evening soup, it’s easy to reach or exceed the daily sugar limit. This leaves few options for those who have a sweet tooth, perhaps allowing just a cookie or a small piece of apple pie. That’s why my go-to snack are nuts!

Okay, the smoothie as I prepare it (more or less)

  • The liquid base consists of lemon juice (100 ml) and unsweetened soy milk (500 ml). It also includes some water. At times, it contains leftover soup from the evening before.
  • I use banana and berries, or berries and mango, or just berries.
  • I always add one avocado and some broccoli or spinach.
  • In addition to these ingredients, I have a combined protein/collagen drink in the morning and collagen only in the evening (0.5 liter).
  • For additional fiber, I include some fine oatmeal.
  • I add one spoon of chia seeds. Then, I add two spoons of ground flax seeds and some black pepper. This is to enhance the effect of curcumin. I also add a teaspoon of cinnamon.

8. The end result?

Something very healthy, delicious and tasting remarkably sweet.

Enjoy your smoothie, enjoy your life,

Robert, your health friend

Central Park, New York City