- Healthy smoothies contain a balanced mixture of sugar, protein and fiber.
- Do not overfill the smoothie with fruit or juice. Blood sugar levels can spike.
- Focus on a mixture of protein sources such as fruits, vegetables, apples and carrots, Greek yogurt.
- For more information, visit Insider’s HealthReference library.
Smoothies are a quick and easy way to meet your daily needs for vegetables, fruits, proteins, fiber, and many vitamins and minerals.
However, not all smoothies are made the same. It is important to know that the global smoothie market will reach $ 20.3 billion in 2020 and is expected to reach $ 34.2 billion by 2027.
What you put in your smoothie is important, says Wendy Lord, a registered dietitian in private practice, because the wrong ingredients can make a smoothie look more like sugared soda than a healthy drink.
Below, experts share tips for blending healthier beverages, as well as nutritious smoothie recipes to try at home.
Is the smoothie healthy?
Smoothies are healthy with a balanced combination of ingredients.
The Lord says that ideally a smoothie should contain:
- A glass of fruit
- At least 1 serving of vegetables
- Protein sources (Greek yogurt, cottage cheese, silken tofu, etc.)
- A little healthy fat (avocado, flax seeds, hemp seeds, peanuts or almond butter, etc.)
- Options: Complex carbohydrates (oats, chickpeas, sweet potatoes, etc.)
This combination of protein, fat and fiber makes the smoothie more satisfying, delays the release of sugar from the fruit into the bloodstream, and then prevents blood sugar spikes, the Lord says.
This is important because frequent blood sugar spikes and crashes can increase the risk of many health problems, such as insulin resistance and diabetes.
Smoothies made primarily of juices, syrups and fruits are less healthy as they are more likely to increase calorie counts and spike blood sugar levels. Therefore, when making or purchasing smoothies, try to avoid the following ingredients:
- juice. Juice contains sugar and is deficient in protein and fat for a feeling of fullness. Instead, choose a dairy alternative, such as almond milk.
- honey. If you need more consistency, try yogurt instead.
- Agave syrup. Try a little vanilla essence with cinnamon to enhance the flavor without sugar.
The caloric content of smoothies can be very widespread. According to Cory Ruth of RDN, CEO of The Women’s Dietitian, homemade smoothies usually range from 300 to 500 calories, but store-purchased blends can be up to 800 calories or more.
The best way to ensure that your smoothie provides the maximum nutrients with the right amount of calories and sugar is to make it at home. The following is a recipe approved by a nutritionist.
1. Orange mango cream cycle smoothie
material:
- 1 cup of peeled cara cara orange
- 1/2 cup frozen mango
- 1 cup of ice
- ¼ cup plain Greek yogurt
- 1 cup of water or almond milk
- 1 scoop vanilla protein powder
- 1 teaspoon vanilla extract
Calories: 400-500
Thanks to Orange, Schrichter says this smoothie contains Vitamin C, which boosts immunity, and protein powder and Greek yogurt help keep you full longer while helping maintain and build muscle. It is said to provide enough protein.
2. Nut apple smoothie
material:
- 1 small green apple
- 1 carrot, grated
- 2 tablespoons.Oats
- ½ cup of water
- ⅓ Cup vanilla Greek yogurt
- 1 heaping teaspoon.peanut butter
- ⅓ Cup ice cubes
Calories: 280-325
The smoothie is particularly high in fiber, and thanks to the combination of carrots, oats and apples, the Lord says it packs about 8.3 grams. Foods rich in fiber not only help control blood sugar levels, but also help prevent hunger because they take longer to digest.
3. Chocolate-covered raspberry smoothie
material:
- 1¼ cup of unsweetened vanilla almond milk
- 1 scoop chocolate protein powder
- ½ frozen banana
- Frozen raspberry ½ cup
- 2 tablespoons.Finely chopped coconut
- 1 tablespoon.cocoa powder
- Cinnamon pinch
Calories: 350
Don’t be fooled by the luxurious taste of this dessert-inspired smoothie. Ruth says it’s packed with healthy ingredients. Raspberries happen to be one of the most fibrous fruits, but coconut contains healthy fats in the form of medium-chain triglycerides, lowering “bad” LDL cholesterol, moderate weight loss and fat burning. It has been shown to help.
4. Spicy kiwi smoothie
material:
- 1¼ cup of unsweetened vanilla almond milk
- 2 scoops of vanilla collagen peptide (a supplement found in most grocery stores)
- 1 chopped frozen kiwi
- 1 cup of frozen cauliflower
- 1 tablespoon.Cashew butter
- 1/2 teaspoon.turmeric
Calories: 350
One cup of cauliflower contains 16.6 micrograms of bone-strengthening vitamin K. This is 18.4% of female RD and 13.8% of male RD. Ruth, on the other hand, states that turmeric has well-studied antioxidant and anti-inflammatory properties. A 2017 review found that it could help reduce post-exercise muscle pain, accelerate recovery and speed up.
5. Cheerleader Berry Smoothie
material:
- 1 cup of frozen mixed berries
- ½ banana
- 1 tablespoon.Chia seeds
- ¼ cup plain fat-free yogurt
- ½ cup of water
- Option: A handful of small ice cubes
Calories: 360
Strawberries are a rich source of antioxidants, promoting heart health while reducing inflammation and “bad” LDL cholesterol, says the Lord.
Chia seeds contribute to a heart-healthy omega 3 fatty acid as well as a protein and fiber filling combo. According to a 2016 review, chia seeds contain a variety of compounds that may have anti-aging, anti-cancer, and cardioprotective effects.
6.6C smoothie
material:
- 1 scoop collagen protein powder
- 1 tablespoon.Cocoa powder
- Teaspoon ¼ cinnamon
- Teaspoon ¼ cardamon
- 1 tablespoon. Almond butter (or other unsweetened nut butter)
- 1 teaspoon MCT oil
- 1 teaspoon moringa powder
- 10 drops of liquid monk fruit sweetener
- 1/2 cup frozen cauliflower
- Small greenish banana
- ⅔ Cup sugar-free coconut milk
- ½ cup of ice cubes
Calories: 325-375
Lauren Slayton, MS, a registered dietitian and founder of Foodtrainers, says this is one of her dependable blends, partly due to the addition of moringa. Antioxidants but may help lower cholesterol. It also acts as a diuretic, says Slayton, which means it can help relieve bloating.
7. Blueberry Basil Smoothie
material:
- 1 cup of blueberries
- ½ banana
- A handful of spinach
- Only a handful of fresh basil
- ¼-½ avocado
- 1 scoop vanilla protein powder
- Selected ½ cup of milk
Calories: 450
Blueberries are a rich source of polyphenols known to reduce inflammation and oxidative stress, such as cancer and
Heart disease
..
In addition, spinach provides a lot of carotenoids that are converted to vitamin A, which supports healthy vision and immune function. Avocado is an excellent source of B vitamins, helping your body use the food you eat better as energy and absorb essential nutrients such as vitamins A, D, E, and K.
Insider takeaway
Smoothies are made from whole fruits and vegetables and can definitely be a healthy additive to your diet as long as they contain a balanced blend of protein, fiber and healthy fats. Dietary fiber is especially important because it helps prevent blood sugar spikes from fruits.
Homemade smoothies tend to be much healthier than smoothies purchased from stores where calories may be hidden from sweetened juices and other sugars.
For a healthy and filled smoothie, nutritionists are advised to add satisfactory ingredients such as Greek yogurt, protein powder, nut butter and complex carbohydrates.
