Can Smoothies be Healthy?

The benefits and drawbacks of Smoothies – How to make one that is actually good for you.

Smoothies have become a very popular health trend.  They are seen as the elixir of good health. They are used as an easy meal replacement or a solution to weight loss.  Can it really be that simple? A glass of blended fruit may seem like an ideal way to start your day but there are benefits and drawbacks to smoothies.  It depends on what you put in them.

Benefits of Smoothies

Whether you are using smoothies as a quick breakfast, snack, or post-workout shake, there are many benefits to real food smoothies. Smoothies can help to:

• Increase Your Fruit and Vegetable Intake: Smoothies are an easy and simple way to increase your overall fruit and vegetable intake with very little effort. Fruits and vegetables are rich in vitamins, minerals, and fiber.
• Increase Your Fiber Intake: When made with fruits and vegetables, smoothies can help to increase overall fiber intake, which is essential for overall health. Foods that are rich in fiber can help to support digestion, promote gut health, lower cholesterol, and regulate blood sugar, weight, and appetite.
• Can Be Customized to Meet Your Needs: The ingredient options are endless, and you can create a blend with specific ingredients to meet your needs and taste. 
• Quick & Simple: Smoothies are great as a grab-and-go breakfast or when you need a healthy meal in a pinch. Smoothies are quick to blend up and the ingredients can be pre-prepared, stored in the freezer, and ready when you need them.
• Kid-Friendly: Kids are not always the biggest fans of veggies, especially raw, so masking veggies in smoothies with a bit of fruit is a great way to make sure they are consuming more nutrient-dense foods in their diets.
  

Drawbacks of Smoothies

 Smoothies can be a healthy option but when not made with the right ingredients, they become a sugar bomb. Here are some of the potential drawbacks of smoothies:

• Can Be High in Sugar: When made with lots of fruit, fruit juice, sweetened yogurts, and added sweeteners, smoothies can be incredibly high in sugar. Although many of these sugars may come from a natural source, sugar is sugar and too much can be a bad thing. Some pre-made smoothies will have labels stating “no added sugar” and this may be true but you need to look at the total amount of sugar per serving.  Even if it comes from real food it can still be problematic.  A simple way to avoid to much total sugar is to limit the total number of sources of sugar.  Fruit, fruit juice, sweeteners, etc.   Use less fruit.  Add in more veggies and sources of protein. 
• Can Be Low in Protein:  To avoid a sugar bomb you need to look for ways to add in a sources of protein.  This is key if your smoothies are a meal replacement.  Adding protein to your smoothie will help to ensure that you are eating a more balanced meal that will help to keep you full, balance your blood sugar, and limit additional cravings till your next meal.
  
• May Cause Digestion Upset: You may think that smoothies are easier for digestion, that is not always the case.  Digestion starts in the mouth and is stimulated by the act of chewing.  Chewing of food helps to stimulate enzymes in our saliva and the production of hydrochloric acid and digestive enzymes in the stomach. When we drink blended fruits and vegetables, as opposed to chewing them, the digestive process is not stimulated in the same way. This it is not the case for everyone but is you are one that struggles with digestion or gut health you may experience more side effects from drinking smoothies, such as bloating, gas, or indigestion.

How to Make a Healthy Smoothie

The best way to make a healthy smoothie is to make it yourself and, if it is a meal replacement, create a balanced meal with protein, fiber, fat, and more veggies than fruit.   Here are some general guidelines for creating a healthy smoothie:

• Use Real Food: Ensure that your smoothie is made solely of whole foods such as fruits, vegetables, nuts, seeds, yogurt, coconut milk, and almond milk.
• Avoid Added Sugars: Limit any added sugars such as sweetened yogurt, sweetened fruit juice, or sweetened milk. Read your labels before you add an ingredient. Look for any added sugars.    
  
• Include Protein: Ensure that you add a source of protein such as protein powder, nut butter, or nuts and seeds.
• Include Fat: Ensure that you include sources of fat like hemp seed oil or coconut oil, coconut milk, nuts or seeds.   

Yes, Smoothies can be a Healthy Choice

When smoothies are made right, they can be a good source of nutrition that are rich in nutrients, vitamins, and minerals. When making smoothies, it is best to focus on whole foods, avoid added sugars, and include a source of protein and fat, especially if you are using them as a meal replacement. If you are buying a pre-made or store-bought smoothie be sure to read the ingredients and choose varieties that are made with real food, have little to no added sugar, no artificial sweeteners, additives, or preservatives. Also, make sure you check the serving size as many brands contain more than one serving per container. Some of the store-bought and pre-made smoothies do contain more processed, ingredients. Some of the most popular smoothie chains and fast-food restaurants offer “smoothies” on their menus, however, when you take a look into the ingredients you often see that their smoothies are made with everything from refined sugar, frozen yogurt, and preservatives.

Free Collection of Smoothie Recipes

To help inspire you to make a quick and healthy smoothie, I’m sharing a collection of smoothie recipes.

Enjoy!

Free Recipes - No Sign Up Required