Whether you whip up one at home, or pick up one to go from your favorite store, smoothies are becoming a popular meal choice when you have limited time.
But are they good for you?
The trouble with many smoothies are the ingredients. If you start with a smoothie base, look at what’s included in the ingredients. Then take a look at what you add: fruit, dairy products, honey, agave, maple syrup. It all adds up to excessive amounts of sugar and fat.
That doesn’t mean they can’t be good for you. If you want to use smoothies as a part of a healthy diet, it means you’ll have to focus a bit more on what you include in your blended meal.
It’s the addition of sweetened ingredients that makes them bad for you. Do you add ice cream? Or syrup - pick your flavor, from chocolate to strawberry or butterscotch? Do you use bottled juices filled with corn syrup? Even if you’re using “no added sugar” ingredients, the amount of sugar you’re putting into your drink can be quite surprising.
By making your selections wisely, you can improve your smoothies and make them healthier to consume. Try these simple swaps to improve what you add in.
Choose fruits carefully
Did you know a banana can have as much as 10 grams of sugar? Yet a banana is one of the most common ingredients in a smoothie because of the consistency it adds. Try a pear instead. When selecting fruits, stick with berries - blackberries, raspberries, and strawberries are low in sugar. Cherries, mango, and grapes have a lot of natural sugar.
Add low sugar liquid
Store bought juices usually have very little natural liquid and a lot of sugars and fats you don’t need. When adding liquid, focus on unsweetened non-dairy substitutes such as almond milk, flax milk, coconut milk, soy milk, or hemp milk. Instead of using orange juice, use the entire orange.
Include protein
Because most people use a smoothie as a meal replacement, it’s important to get enough protein in your drink. Whey or pea protein has many of the essential proteins and minerals important for your health. You can also use things like greek yogurt, nut butter, or avocados for added nutrients. Chia seeds are also a good inclusion as they add fiber and will help thicken your smoothie up.
Don’t leave out the greens
Add in a few handfuls of spinach, kale, or swiss chard to give your smoothie a powerful punch without impacting the delicious flavor. Plus you’ll add in all the benefits greens have to offer, such as fiber, antioxidants, and other essential nutrients. Adding in a little lemon or lime can help mask the bitterness some people associate with green smoothies.
What is your favorite thing to include in a smoothie?