Are Smoothies Healthy?
Is It True That Smoothies Are Healthy?
You’re not the first person to ask this question, and you won’t be the last. So, let’s clear the air once and for all.
Yes! Smoothies can be a healthy and delicious meal or snack! The key word, though, can. It all depends on what you put in it and how much you have. Generally speaking, a fruit smoothie, with natural fruit, maybe even some veggies, along with a liquid like milk, water, and/or a milk alternative, is a very healthy choice! Rich in antioxidants, an excellent source of vitamins and minerals, and an opportunity to get healthy fats and protein. I will almost always recommend having a diet rich in fruits and vegetables, so naturally, I think smoothies are a great option.
You start to run into trouble when you add things like fruit juice (added sugars), syrup, loads of nut butters, or simply don’t know what’s in the smoothie you’re having. It’s also important to be mindful of how much you have because smoothies can be calorically dense and unexpectedly add up in calories. Also, when you skip all the chewing you’d normally do when eating fruits and vegetables, you might not feel as full after a smoothie, leaving you tempted to eat other foods alongside your smoothie. That’s where your smoothie can make it harder to lose weight and potentially sabotage your healthy intentions.
Let’s take, for example, the smoothie I’m drinking right now after playing some intense basketball at the park…
3/4 cup frozen mangos,
1 frozen banana,
⅓ cup frozen blueberries,
1 cup kale,
6 oz vanilla soy milk,
2 tsp almond butter
½ cup non-fat vanilla greek yogurt.
Total Calories: ~410
Total protein: ~17g
Total Fat ~ 10g
Total Carbs ~ 70g
This smoothie has a fair amount of calories. Still, having just worked out and having this as a mid-day snack to hold me over before dinner, I know I can comfortably fit this into my day. It provides me with an incredibly nutritious and refreshing snack packed with a lot of goodness. Suppose you wanted to cut back the calories. In that case, you could skip the almond butter, only use ½ a banana, substitute water for the soy milk, and/or cut out the yogurt. The best part about making a smoothie at home is knowing exactly what you’re putting into it!
Bottom line: Yes, enjoy smoothies as part of a healthy diet! Have fun with them and know that they are packed with nutrition and can be a great way to sneak in your fruits and vegetables. Just be mindful of what is in your smoothie and how much you have. Ideally, you are the person making your smoothie, and you know how much of each ingredient is in there.
