What Goes Into A Smoothie
You can get as creative as you want with a smoothie. Fruit, green leafy vegetables, water, any other liquid and a sweetener are what you normally need for a smoothie. These are elements which you can use to make your own favorite combination. In addition to this, you can add oats super foods like chia seeds, matcha, spirulina and tons of other things. Here’s a great resource to give you green smoothie 101 if thats what you prefer.
Fermented Foods Such As Yogurt Or Curd Can Improve Your Gut Health As They Contain Good Bacteria Known As Probiotics Did You Know Which Version Of Yogurt Is Healthier For You If You Have Diabetes
New Delhi: Yogurt contains many essential vitamins and nutrients, including protein, calcium required for healthy bones and teeth. Research suggests that consuming fermented foods, such as yogurt and curd, can improve your gut health as they contain good bacteria, known as probiotics, which have been shown to protect against several conditions like diabetes and obesity. A 2017 review of studies published in the Journal of Nutrition found that having yogurt whether plain or Greek on a daily basis can help reduce your risk of type 2 diabetes by 14 per cent.
In fact, one study published in Evidence-Based Care Journal suggested that consuming three 100-gram portions of yogurt everyday can help lower blood glucose, cholesterol, and diastolic blood pressure in people with type 2 diabetes. Some research even suggests that including yogurt in your meal can help you to feel fuller, making it a great option to add to your weight loss diet. Choosing a low-fat or non-fat version of yogurt can be beneficial if youre trying to restrict your calorie intake. But, did you know which version of yogurt is healthier for you if you have diabetes? Read on below to find out! Read – Body fat distribution and type 2 diabetes: 4 smart ways to get rid of abdominal fat and slim down quickly
Yogurt Varieties And Origins
Just looking at the dairy aisle can make your head spin because these days, yogurt comes in so many varieties!
Theres Greek yogurt, classic yogurt, plain yogurt, flavored yogurt, yogurt with fruit, sugar free yogurt, and many other varieties of this creamy oh-so-good favorite.
Most of us know what yogurt is, but if you dont know how its made, its a pretty simple process.
Most yogurt starts out as plain cows milk or cream. Once lactic bacteria are added to the milk it begins to ferment, which gives yogurt its tangy, distinctive flavor. And makes it beneficial for your digestion, too!
For instance, you may have heard on advertisements that yogurt contains probiotics that strengthen your digestion. And this certainly is true strains of friendly bacteria like lactobacillus and acidophilus remain intact in the yogurt, even after processing. And these beneficial bacteria end up in your gut, promoting better health .
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Chocolate Peanut Butter Banana Smoothie
A girlâs list of smoothies wouldnât be complete without this favorite combination. Rich peanut butter, dark chocolate and sweet bananas are one of the most satisfying and indulgent flavor combinations on Earth, in my opinion! Greek yogurt gives this smoothie the creamy edge with a boost of protein to get you through your morning or afternoon. I also find this smoothie makes a great nighttime treat if you need a sweet fix. If you are allergic to peanut butter, use almond butter instead. Coconut butter would also be tasty here too!
Ingredients:1 Tbsp Natural Peanut Butter1 Tbsp Natural Cocoa Powder or raw cacao powder1 Tsp Vanilla1 Scoop Natural Protein PowderHandful of Ice Cubes if desired
Directions: Blend all of the ingredients in the order listed.
How Do You Make A Smoothie With Yogurt
First, you need a blender! There are so many great blenders on the market these days. Ive been using my Blendtec for so many years, its high powered and worth the investment in my opinion . You could also use a Vitamix, Ninja, or Magic Bullet blender.
If your blender isnt a high powered blender, then I suggest you let the frozen fruit sit in your blender jar a few minutes to defrost and slightly soften up to make it easier to blend. Always add your liquids to the jar first, then layer with your softest to hardest fruits to get a better blend.
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How To Make A Strawberry Greek Yogurt Smoothie
First, start by washing your strawberries and removing the stems. After that, place them in a large freezer bag.
Next, put the bag of fruit into your freezer overnight or for at least 2-3 hours so the berries can freeze.
Then, place the frozen strawberries, Greek yogurt, honey, and almond milk into a large counter-top blender.
Alternatively, if you have a food processor, you could use that as well.
Now, pulse the ingredients until theyre smooth and creamy.
Personally, I recommend using a spoon to do a taste test. Add more honey, if needed and pulse once more to blend everything.
Last, transfer the smoothies to glasses and enjoy! Thats it your strawberry Greek yogurt smoothie is done!
We hope you enjoy the treat and wish you the best
Mango Greek Yogurt Smoothie Recipe From Pillsbury
Without added sugar, you can really feel excellent about sipping on this abundant and velvety smoothie. Plus, it has just 5 ingredients and takes just 5 minutes to prepare. Whats even more, its certified with several diet regimens, including gluten-free, Paleo, vegan, as well as vegetarian. Take into consideration adding a scoop of collagen powder for additional healthy protein.
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Makes 2 Smoothies Or 1 Very Large One
This recipe makes enough for 2 small yogurt smoothies, which each have about 20% of your daily protein. Or you can load up the protein even more and drink the entire smoothie as one serving! Eating the smoothie as one serving gives you about 40% of your daily protein. Thats a healthy meal, right there!
Watching What I Eat Greek Green Goodness Yogurt Smoothie
Best Greek Yogurt Smoothies from Watching What I Eat Greek Green Goodness Yogurt Smoothie. Source Image: watching-what-i-eat.blogspot.com. Visit this site for details: watching-what-i-eat.blogspot.com
Smoothies are a fantastic way to obtain a nutrient-packed meal or snack, stat. They give every little thing you require healthy protein, healthy fats, veggies, and also fruits done in one hassle-free bundle.
Recommended Reading: How To Go On A Smoothie Diet
Healthy Greek Yogurt Smoothie Recipes You Will Love
This is my preferred eco-friendly smoothie recipe. Kale, succulent pineapple, as well as pleasant bananas are all mixed till smooth with my preferred healthy additions. Bring it in a to-go cup or kickstart your day with this smoothie recipe initial point!.
Honey And Wild Blueberry Smoothie
Serves: 2Nutrition: 223 calories, 2 g fat, 5 g fiber, 38 g sugars, 4 g protein
Looking for a way to sneak more veggies into your diet? This one hides kale in a superfood bundle of banana, mango, blueberries and Greek yogurt. Plus, it’s low in fat and calories, which will help you realize your flat-belly dreams.
Get the recipe from Pinch of Yum.
You May Like: Dannon Light And Fit Protein Smoothie
What Kind Of Yogurt Should You Use In Smoothies
You should use plain Greek yogurt that has more grams of protein than sugar.
Using plain, unsweetened, unflavored Greek yogurt gives you the good fat content you want from yogurt, but without added sugar.
Because you are blending the yogurt with fruit, there really is no need for additional sugar. It will be sweet enough just with fruit.
Plain Chobani yogurt is one of our favorites to add to smoothies!
However, if you find you need to sweeten your smoothie, I recommend adding a little bit of honey or agave nectar for a natural sweetener.
Tropical Greek Yogurt Smoothie Recipe
If you love fruit, then you are really going to love this recipe. With only four ingredients, its incredibly simple to make. Mangoes and bananas are an excellent tropical combination that will give you a very sweet smoothie. Studies suggest that mangoes are the most widely consumed fruits in the world, which comes as no surprise considering how delicious they are. Nevertheless, they can also provide you with some extraordinary health benefits. Thanks to certain antioxidants like lutein and zeaxanthin, they play an important role in . Mangoes can possibly improve digestion, boost cardiovascular health, and
What Youll Need
- 1 cup fresh mango chunks
- 1 tablespoon ground flaxseed
How to Prepare
First pour the Greek yogurt into the blender and then add the other ingredients. You can also add a few ice cubes to make the smoothie more refreshing and get a thinner consistency. Blend for two minutes. This recipe is for one serving.
Also Check: How To Make A Smoothie With Frozen Strawberries
Frozen Strawberry Greek Yogurt Smoothie 10 Minute Breakfast
The fluid bases you make use of in your smoothie likewise play a big function. Miss fruit juices, which are packed with sugar and absence healthy protein and also fat, and also opt for low-fat milk or a bitter, non-dairy milk option, like almond, coconut, or cashew. They do not have as much healthy protein as cows milk, yet they provide healthy fats to maintain you satiated.
Best Mango Smoothie With Greek Yogurt Recipes
Paradise tastes like a sip of orange-gold nectar from the perfect mango. A far-away sweetness nestled in a silky, delicious Chobani® Greek Yogurt drink.
Place a peeled seeded cucumber, 1-1/2 cups honeydew, 1 cup each Greek yogurt and crushed ice in a blender with honey to taste and fresh mint, if you have it. Add a small avocado to make this smoothie recipe extra creamy.
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Tips For Making The Smoothies
Here are some tips for making great healthy smoothies.
What about carbohydrates?
Make sure you watch for the carbohydrate content of your smoothie. Be sure to avoid adding extra sugar, especially of the white, raw, and processed variety. You also need to keep track of the amount of fruit sugar, or fructose, and the amount of lactose, or milk sugar that goes into your smoothie. All of these are sugar, and raise blood glucose. In general if you keep the carbohydrate servings to 3 or less, you will be doing ok on your smoothie.
What kind of protein is good to put in a smoothie?
Always add in your protein when you are making a smoothie. The protein helps to balance the carbohydrates. It prevents the carbohydrates from causing a huge spike in your blood glucose by slowing how fast they are absorbed into your blood stream.
Adding in a wide variety of animal and plant proteins will also help to slow the absorption of carbohydrates. Protein from Greek yogurt, non-fat yogurt, other milk products, tofu, flax and other seeds, whey protein, and other bean proteins can ensure that you get the healthiest proteins in your smoothie.
Are there some fats that are better than others to put in smoothies?
Natural almond butter or natural peanut butter will add some good fats to your smoothie. Chia or flax seeds, avocados, or pecans, walnuts, and other nuts can add good fats. I dont particularly recommend coconut oils or milk, due to a tendency to elevate LDL cholesterol.
Get your fiber
Green Tea And Cocoa Power Smoothie:
Green tea has often been associated with weight loss. It has powerful antioxidants that improve health, memory, and fat burning capabilities. Green tea may decrease your risks for certain types of cancer. This smoothie has almond milk, raspberries, and unsweetened cocoa powder. Cocoa powder can reduce insulin resistance in Type 2 Diabetes, and decrease LDL, or bad cholesterol numbers, and raise HDL, or good cholesterol numbers. Let almonds, cocoa, and green tea, wake you up in the morning. It should even jump start your metabolism. Its the first recipe here:
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Simple Strawberry Greek Yogurt Smoothie
Include active ingredients into a blender and also mix until smooth as well as velvety. Include ice depending on temperature level preference.Frozen bananas work best in smoothie mixes. Peel, piece in fifty percent, as well as area in a large Ziploc bag in the freezer overnight.Add extra spinach as well as kale to enhance dietary advantages.
Is Greek Yogurt Good In Smoothies
Yes! What I love about making smoothie recipes with Greek yogurt is the added protein. Greek yogurt typically has around 10 15 g of protein per half cup, depending on the brand. Depending on the flavor, it will have sugar and carbs too, so watch for that. If you are drinking a smoothie as a post workout drink your body needs the carbs so fruit and yogurt can provide them. A Greek yogurt fruit smoothie makes a great post-workout recovery drink!
These days, there are so many recipes that include Greek yogurt, the options are endless. I even went a little crazy and baked up a version of these Peach Yogurt Muffins for my kids .
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Light Strawberry Chocolate Smoothie
Serves: 2Nutrition: 209 calories, 2 g fat, 4 g fiber, 27 g sugars, 3 g protein
Serving up a full day of vitamin C, this drink has a base of stress-reducing strawberries, which help boost your immune system! We love the honey- and cocoa-coated rim, which gives a traditional strawberry smoothie a mocktail spin.
Get the recipe from That’s So Michelle.
How To Make A Green Smoothie:
1. Add liquid. Add milk, fresh orange juice, and ice to the bottom of your blender.
2. Add spinach. Toss in two big handfuls of spinach
3. Add Greek yogurt. I like to use plain Greek yogurt that has zero grams of sugar and lots of protein. Youre adding fruit next which will provide plenty of sugar :).
4. Add fruit and add ins. Next add your banana, frozen fruit and additional add ins . Any kind of frozen fruit will work .
5. Blend until smooth. Check the consistency of your smoothie and add more liquid depending on your preference.
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Worst: Dannon Light & Fit Greek Nonfat Vanilla
Ingredients we don’t like seeing in our yogurt: artificial sweeteners, artificial flavors, modified corn starch, and fructose. And each is found in Dannon’s Light & Fit Greek yogurt. You can find a better ingredient list with the same number of calories below on our best list.
Eat This, Not That!
Healthy Greek Yogurt Smoothie Recipe
Blueberries and kale are both considered superfoods due to their insane amount of nutrients. Combine the two and add some Greek yogurt, and you get an incredibly healthy greek yogurt smoothie. Kale is without a doubt one of the worlds healthiest foods. It is an excellent source of antioxidants, vitamin K, iron, potassium, calcium, and vitamin C. Kale can do wonders for bone health because it contains an abundant amount of vitamin K. Since it contains a lot of vitamin C as well, this leafy green can help strengthen your immune system and keep diseases at bay.
What Youll Need
- 1 tablespoon chia seeds
How to Prepare
Pour the yogurt into the blender and then add the remaining ingredients. Its recommended you also add ½ cup ice for a more refreshing smoothie with better consistency. Blend until smooth. This recipe yields 2 servings.
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Raspberry Beet Smoothie Recipe
Beets are incredibly underrated. Although some people simply dont like how they taste, youll surely enjoy this smoothie. In case you like it, you can check out our list of 5 delicious beet smoothie recipes. This root vegetable offers a number of health benefits, like helping keep your blood pressure in check. Note that this is very important, since high blood pressure is one of the biggest risk factors for the development of heart disease. Since beets can enhance athletic performance, consider drinking this smoothie after a workout.
What Youll Need
- 2 teaspoons fresh lime juice
How to Prepare
Pour the milk and Greek yogurt into the blender and then add the remaining ingredients, as well as ¾ cup ice. You can add one tablespoon of honey if you want to make the smoothie sweeter. Blend for two minutes. This recipe is for two servings.
Fruity Greek Yogurt Smoothie
This healthy breakfast smoothie has lots of glowing testimonials. Its cool, luscious, as well as definitely delicious. Its also effective! Start your early morning with a glass, and also youll feel unusually unyielding the rest of the day.
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What Exactly Is A Great Yogurt For Diabetics
Like other dairy products, yogurt has a very low glycemic index .
It is, therefore a great food for diabetics. Before you buy yogurt, you should carefully read the label.
Essentially, the best yogurt for diabetics is the non-fator low-fat type.
It not only reduces the levels of LDL cholesterol in your blood but also cuts down on the overall calorie intake.
Since most of the yogurt brands on the market have lots of added sugar, you should be very careful what you buy.
The best is that which has no added sugar. You will still get a lot of carbohydrates in yogurt. So why should you buy the fruited yogurt or that into which toppings and granola have been added?
The best yogurt for diabetics is that which contains 15 grams or less in carbohydrates per serving. Even still, the low-fat, plain yogurt is the best.
If you must sweeten your yogurt, then to it with some peaches or berries. These also add some fiber to the yogurt, even as they help you to avoid added sugar.
One variety thats low in carbohydrates but high in protein is Greek yogurt. But that does not mean that all brands labeled Greek yogurt are good.
Some may end up having a high sugar content, which is why you should always check the labels. Also, the flavors may vary even within the same brand.
If you are more inclined towards the environmental protection bandwagon, then go for yogurt made from grass-fed cows. That is the surest way of satisfying both your palate and conscience.