Juices: How to

Therer we have - juices and smoothies

A juice contains only the juice of the fruit, a smoothie contains the whole fruit.

From the low GL point of view, we should always choose smoothies: they contain fibre and this makes them much lower in GL than the plain juice.

How much?
Juice
For one glass (225ml): 4-5 apples; 3-4 oranges/half pineapple; 4-6 medium tomatoes; 5-6 large carrots; 2 grapefruits; 300gr of grapes; 1mango and a half; 4-5 pears

Use fruits and vegetables that are in peak condition. prepare them just before you use them. If you need to keep in the fridge, add a fewe drops of lemon to avoid discoloring. Dilute the juicew when you drink it, or it will be much too high in sugar.

Smoothies
these are 100% fruit.
When you add yoghurt, go for the low fat one, avoid the fruit flavoured ones, usually have added sugar.
Milk - go with semi-skimmed or skimmed
Dairy substitutes: tofu (high in protein, low in fat, good source of calcium and vitamin E); soy milk; rice milk, oat milk; coconut milk.
Banana and avocado add creamy texture and good flavor.

When blend, put the liquids first in blender. Derin k them as soon as you make them. You can modify the thickness of the smoothie with liquid.

When finished, wash your blender as soon as possible.