- According to nutritionists, making smoothies with just fruit is a mistake that causes blood sugar spikes.
- Adding healthy fats, protein and fiber is key, Nichola Ludlam-Raine told Insider.
- She shared five recipes for nutritionally balanced smoothies, from carrot cake to apple pie flavors.
Smoothies are convenient, nutritious, and make a delicious snack or meal, but depending on the ingredients, they may not be as healthy as you might think.
If your smoothie is made entirely of fruit, it’s not nutritionally balanced, which can lead to blood sugar spikes and crashes, and it also won’t keep you feeling full for long.
“The main mistake people make when making smoothies is making them with 100% fruit,” registered dietitian Nicola Ludlam-Raine told Insider.
For a more balanced smoothie, combine 1-2 different fruits, such as 1 or 2 large bananas, along with a handful of berries (fresh or frozen), dairy products fortified with calcium and iodine, or Use non-dairy alternatives, and some. Of vegetables such as a handful of spinach, said Ludlam-Raine.
Then you can add additional ingredients like Greek yogurt, nut butters, oats, and protein powder to add flavor as well as nutrients like healthy fats, fiber, and protein.
“These combinations help slow the release of energy from the blended fruits,” said Ludlam-Raine.
Below are Ludlam-Raine’s five favorite smoothie recipes.
chocolate hazelnut smoothie
“This is one of my favorite breakfast smoothie recipes when I’m short on time. Not only is it delicious (who doesn’t like chocolate for breakfast?), but it’s also packed with carbohydrates for energy. It contains slow-release oats and a natural protein source from Greek yogurt to keep you feeling full,” said Ludlam-Raine.
“It’s also the perfect mid-morning or afternoon post-workout snack to replenish your glycogen stores and keep you going until your next meal.”
- 1 cup hazelnut milk substitute (or other milk)
- 1/3 cup Greek yogurt
- 2 teaspoons cocoa or cocoa powder
- 1 Medjool Date
- 1/4 cup oats
- 1/2 frozen banana
- 1/2 teaspoon cinnamon
apple pie smoothie
- 1 cup unsweetened almond milk
- 1 apple (cored and chopped)
- 1/4 cup oats
- 1/2 teaspoon cinnamon
natural protein shake
- 1 cup almond milk
- 1/2 cup frozen blueberries
- 1 1/2 cups Greek yogurt
- 1 tablespoon nut butter
- 1 tablespoon chia seeds (soak in 3 tablespoons water for 20 minutes)
- 1/2 teaspoon cinnamon
healthy fat green smoothie
- 1/2 avocado
- 1 handful of spinach
- 1/2 cup chopped pineapple
- 1 cup water or coconut water
carrot cake smoothie
- 1 cup coconut milk (from carton)
- 1/4 cup walnuts
- 1 carrot (peeled and chopped)
- 1 tablespoon oats
- 1 tablespoon natural yogurt
- 1/2 frozen banana
- 2 pit dates
