Have you wondered if it’s okay to have smoothies after bariatric surgery, even if you go to Smoothie King and order their smallest size with added protein? What about a glass of orange juice to pair with your morning breakfast? At first glance, these may seem like healthy options to include in your diet. Unfortunately, drinking smoothies and juice after bariatric surgery can be a significant setback for long-term weight loss. In this blog post, we will discuss the impact of juice and smoothies on weight loss, explore healthier alternatives, understand the effects of the artificial sweetener Aspartame, and provide strategies to enjoy smoothies and juice without all the sugar.

Juice and Smoothie Effects on Weight Loss

Commercially available juices and smoothies are high in sugar, which can raise blood insulin levels, leading to weight gain instead of weight loss. Additionally, high sugar content can increase the risk of dumping syndrome, an unpleasant experience causing nausea, dizziness, and immediate loose stools. Without the fiber found in whole fruits, juices and smoothies essentially deliver straight sugar and carbohydrates, which can be harsh on your bariatric stomach.

Sugar-Free Juice and Smoothie Alternatives

What if it’s sugar-free? Ideally, it’s best to avoid sugar-free versions of juice due to artificial sweeteners and ingredients. However, if it’s crucial for meeting your daily water intake of 64+ oz, sugar-free options can be used temporarily. Transitioning to whole food, nutrient-dense versions is recommended. For instance, instead of sugar-free lemonade, try squeezing fresh lemon into water. Explore fruit-infused water recipes on Google or Pinterest for healthier options.

Aspartame: A Popular Artificial Sweetener

Aspartame, found in over 6,000 products, including sodas and desserts, may not be safe even at recommended dosages. Animal studies suggest Aspartame can cause stress, inflammation, and damage to cells, tissues, and organs. It may also affect glucose and insulin levels, potentially worsening inflammation in both healthy individuals and those with existing conditions.

Can Smoothies and Juice Be Healthy?

Despite being labeled as “healthy green juice” or “fresh smoothie,” these drinks can impact your weight loss goals. Check the nutrition labels for carbohydrate and sugar content. You don’t have to shun smoothies and juice forever. Occasionally, you can dilute a small amount of juice with water or consume a small portion of a smoothie alongside a protein source, like a mozzarella cheese stick.

Healthy Juice and Smoothie Alternatives

Here are some healthy tips to satisfy your cravings:

• Craving grape juice? Have ½ cup of grapes, even frozen for a cold treat.
• Want orange juice? Have a small clementine.
• Prefer apple juice? Enjoy a small apple or half of a medium-sized one.

Consuming whole fruits provides natural fiber, helping you feel fuller longer. Pair fruits with protein to aid in long-term weight loss.

Bariatric Protein Smoothie Recipe

Chocolate Peanut Butter Shake:

• ½ frozen banana
• 5-6 ice cubes
• 8-12 oz unsweetened almond milk
• Water
• Unjury unflavored whey protein powder or 2 scoops collagen peptides
• 2T PBfit (unsweetened)
• 2T unsweetened cocoa powder
• Optional: 1T 100% cacao nibs for crunch

Blend with a high-speed blender for a high-protein, low-sugar shake!

Important Bariatric Reminders Around Sugar

• Consume less than 2 servings of fruit per day.
• Avoid empty calories from sugary juices and smoothies.
• Limit added sugar to less than 20g per day.
• Opt for berries like blackberries, strawberries, raspberries, and blueberries as they have a lesser impact on blood glucose levels.

In Summary

Juice and smoothies can hinder weight loss post-bariatric surgery due to high sugar content. Healthier alternatives include fruit-infused water, diluted fresh juice, and homemade smoothies with unsweetened milk or non-dairy alternatives. Add protein powder or enjoy whole fruits with a protein side to benefit from natural fiber, aiding in fullness and long-term weight loss.

Juice and smoothies can have a significant impact on slow weight loss (and even potentially weight GAIN) due to the significant amount of sugar and carbohydrates contained within the beverages. Healthier alternatives to sugar-free options can instead include fruit infused waters, diluting an ounce or two of fresh juice with water, and/or making your smoothies from home using unsweetened milk or non-dairy alternatives. Whenever possible, add protein powder or eat the fruit itself with a little protein on the side to include natural fiber that will help keep you fuller for longer.

Struggling With Weight Loss After Surgery?

You’re not alone! Not only is losing weight challenging after bariatric surgery, but so is maintaining it. Therefore, we’ve put together a helpful (FREE) downloadable resource on weight regain that you may find helpful.