You Might Still Feel Hungry After
Speaking of the sweet stuff, did you know that it causes spikes and drops in your blood sugar that can actually make you feel hungry? Not only that but since you’re liquifying the fruits and vegetables, you’re missing out on some of the fiber, which is what makes food satiating.
“Smoothies are bypassing an important part of the digestive process which is mastication or chewing,” says Ayesta. “Foods are therefore absorbed more rapidlyso you may be hungrier a lot faster depending on what ingredients you are using.”
Ayesta advises incorporating a protein and/or fiber source if you drink a smoothie every day so your stomach won’t be rumbling an hour after you finish it. Since fiber fills you up, too, he suggests chia seeds or ground flaxseeds, which can add some texture to your smoothie while also making it more filling.
“Always remember that a smoothie is not meant to replace every single meal in your day, but rather be used as a complement to your diet,” says Ayesta. “If you are going to use it as a meal replacer, ensure that it packs all the components of a healthy meal .”
The Makings Of A Healthier Smoothie
Smoothies can certainly help you meet your nutrient needs. In addition to packing satisfying, tasty ingredients, they can amp up the fiber, vitamins and minerals in your diet. The key, of course, is making sure your smoothie packs plenty of nutrition without adding too many calories and too much sugar.
Here are a few critical ingredients to consider for your next smoothie.
1. Protein:Protein is essential for helping our bodies function and help keep us feeling full. It can come from several sources, including:
Of course, you can also add protein powder, but Carnahan prefers more natural sources. “I always push food first,” she says.
2. Antioxidant-rich produce: Fruits and vegetables provide important nutrients, including fiber and antioxidants. “Good smoothies include as many vegetables as possible, along with fruit,” Carnahan says. When possible, opt for fruits and vegetables that are fresh and in season for the greatest nutritional punch.
3. Healthy fat: Consider adding a source of healthy fats to your smoothie. Nuts, seeds, avocado and low-fat dairy are all solid choices.
4. Ice: Tossing a handful of ice cubes into your blender adds volume to your drink. The end result: A larger smoothie, which means more sipping time and more hydration.
A Vitamin C Smoothie Recipe For Immune Protection
Miriam Jacobson, MS, RD, CNS, blends a vitamin C smoothie recipe thatll fortify your immune system and delight your tastebuds.
While supplements for immunity can definitely help keep your health in fighting shape, you can also find alternative ways to amp up your intake of protective nutrients. One of the tastiest options among them is a vitamin-packed smoothie.
Heres a delicious vitamin C smoothie recipe that gives you over 300 percent of your daily need for the immune-protecting vitamin. Its perfect for a quick breakfast or healthy snack.
Read Also: Green Smoothie For Belly Fat Loss
If Youre Lazy In The Morning You Can Prepare Your Smoothie In The Evening And Store It For The Next Day
If you dont have time for a morning smoothie you dont have a life. But I understand, sometimes mornings can be hectic. But you can still create your smoothie the night before.
Its true, as soon as you make it it will start slowly losing its nutritional value. But still, drinking it the next day its much better than not drinking it at all.
You need a blender bottle or a mason jar where the amount of oxygen at the top of the bottle is kept to a minimum. Pull your smoothie to the very top so theres almost no air left inside and store it in the fridge.
In the morning itll be still good to go.
How did you like this article about the top benefits of drinking a smoothie every day? Are you juicing? Please share your experiences in the comments section below.
Rafal Reyzer
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Tips To Keep In Mind About Smoothies
The nutritional value and calorie count of smoothies depend on the choices you make for ingredients. For example, using whole milk instead of low-fat milk adds sugar and calories to the smoothie.
- If drinking smoothies for weight loss, be sure to select low sugar, low carbohydrate, and low-fat ingredients
- Measure ingredients carefully so you can calculate an accurate nutritional content
- Balance the sugar in fruits with dark leafy green vegetables, like kale or spinach, which can deliver a healthy dose of fiber, vitamins A and C, calcium, iron, and other nutrients usually, you would limit fruit to one cup
- Remember that flavored yogurts have higher sugar content than plain, unflavored yogurt that only contains the natural milk sugar lactose
- Healthy homemade smoothies are best made with nutritional options like one-percent milk, unsweetened soy milk or unsweetened almond milk can also use antioxidant-rich green tea or no-calorie water
- Breakfast smoothies should be high-fiber and high-protein
- Snack smoothies should be low sugar and low calorie
The American Heart Association recommends limiting sugar intake to six teaspoons per day for women and nine teaspoons for men. Plain Greek yogurt is a better choice as a protein source than many protein powders because it does not contain added sugar but has twice the protein of other yogurts.
Read Also: Smoothie Recipes For Lactose Intolerant
Vitamin C Thirst Quencher Smoothie
This one is not for the faint of heart! It packs a HUGE flavor punch. The bell pepper can be a little bitter like the grapefruit, so the oranges help balance things out.
Its not as thick as other smoothies. Add ice to make it extra cold. This one is loaded with Vitamin Cone cup of red bell pepper has a whopping 300% of the recommended daily value. Thats about the same as the oranges and grapefruit combined!
Puree in a blender 1/2 of a large red bell pepper, 1 extra-large ruby red grapefruit, 2 oranges, 1/2 cup water , plus ice to make it cold. Makes about 4 cups 2 servings.
Warming Pumpkin Spice Smoothie
Warming spices include anything from fresh ginger and ground cinnamon, to black pepper, cayenne, garlic, and horseradish. You can easily add these spices to any of your savory or sweet dishes such as soup, dips, stir-fry, frittata, or a smoothie like this one. The great thing about this smoothie recipe is that its also rich in fiber from the pumpkin!
Recommended Reading: How To Make A Simple Blueberry Smoothie
Anthonys Organic Chlorella Powder
Source:
This Organic Chlorella Powder is certified USDA organic and is rich in chlorophyll with broken cell walls for easy digestion! Chlorella is a microalgae and is a powerful tool for detoxifying the body. This one is Organic, Gluten-Free, Non-GMO, and Vegan. This chlorella powder costs $12.99.
Green & Glowing says Good quality product made obvious with the dark green color and the fine powder. Like that this product is broken wall to ensure full absorption. I mix this along with spirulina and other super reds into my morning green drink. Adding this to my morning green drink ensures I am getting protein to keep me full, highest known source of chlorophyll, and amino acids and vitamins. Mind you this is not going to taste like a candy bar but your body will thank you! I mix mine with carrot juice to add additional sweetness and beta carotene.If I ever get a slight headache in the middle of the day make a drink if this and within 20 minutes my headache is gone. I did my research and this company is great quality for the best price you can find! Will continue to buy.
Banana Date Smoothie With Ginger And Cardamom
The Spruce / Nyssa Tanner
Dates add a natural sweetness to smoothies that will provide the flavor you want without spiking your sugar levels. Combined with frozen banana, Greek yogurt, fresh ginger, and a pinch of cardamom, you have a healthy, dessert-worthy drink. If your dates are a little hard, simply soak them in warm water before using.
Don’t Miss: Healthiest Way To Make Smoothies
Sunshine Berry Berry Smoothie
Sunshine Berry Berry adds great deal of nutritional value to your diet.
Cranberries has vitamins and minerals improve immune function, lower blood pressure. This drink also contains raspberries and there is vitamins C and E in both berries. These antioxidant vitamins may help protect a persons ability to think and remember information as they get older.
The milk will add calcium which prevent loss of bone density as we get older.
You Could Get An Easy Boost Of Protein
The average vegetable only has about 2.5 grams of protein per serving. But if you add other ingredientssay, a tablespoon of almond butter or hemp seedsyou can boost the protein by a significant amount.
Ayesta suggests adding a clean, high-quality protein powder to complement your daily needs, especially if you’re physically active three or more days a week, or trying to build muscle. He also notes that Greek yogurt is an excellent source of protein to add to your smoothiesand as an added bonus, it’ll make your blends a whole lot creamier, too. In order to cut down on the sugar content, opt for unsweetened Greek yogurt rather than the flavored kinds.
Recommended Reading: Really Good Blender For Smoothies
Is This Spinach Green Smoothie Recipe Healthy
Yes, our spinach green smoothie recipe is healthy. Spinach, the star of our smoothie, is low in calories yet high in nutrients.
One cup of this leafy green contains only 7 calories and a variety of vitamins, such as 145 mg of vitamin K, 141 mg of vitamin A, and 8 mg of vitamin C. These nutrients perform hundreds of roles in our body, including repairing cellular damage, strengthening the immune system, and promoting healthy skin.
Furthermore, there is up to 558 mg of potassium in 100g of spinach. Adding more potassium can aid in the reduction of high sodium levels in the body which helps to regulate the bodys fluid balance and lower blood pressure.
Smoothies are versatile, and you can add all sorts of fruits and vegetables. If you love smoothies with spinach as a base, our Kale Spinach Smoothie Recipe is another great option for you.
Green Smoothies Your Daily Vitamins In One Delicious Drink
August 20, 2011 By: Barb
Green smoothies have had a tremendous impact on my life. I attribute my change in diet, love for vegetables, and overall well-being at least in part to my daily consumption of green smoothies. I lost weight and junk food cravings without even trying. And my improved blood tests were further proof of the power of green smoothies. I really have to give credit to Victoria Boutenko and her two books Green For Life and The Green Smoothie Revolution. Her story has been such an inspiration and the books are a great source for smoothie recipes. Im planning on regularly posting my favorite recipes and some of them are based on Victorias books.
Whats so brilliant about green smoothies? Well, we all love regular fruit smoothies already, so why not add greens, a nutrient-filled super food. When mixed right, the smoothie will taste refreshing and fruit will tone down the green taste so its more palatable. One cup of green smoothie can have almost the entire recommended daily intake of vitamins A, K, and several other nutrients including fiber, magnesium, and calcium. Additional vitamin C and Fiber comes from whole fruits that are part of most smoothies.
Nutritional Information for Spinach | Source: WHFoods.com
Here are some of my favorite green smoothie recipes:
Also Check: What’s In A Strawberry Banana Smoothie
Smoothie Recipes To Try
Use these recipes or build from them to create your own.
Banana-kale wake-up smoothie
The sweetness of the bananas balances kales slight bitterness in this recipe. Use just a tiny pinch of cloves theyre potent!
Get the banana-kale wake-up smoothie recipe.
Ruby-red raspberry smoothie
Its nutty. Its sweet. And its good for you. Blast off your day with healthy fats, antioxidants and phytonutrients from this creamy creation.
Get the ruby-red raspberry smoothie recipe.
Creamy kiwi-lime smoothie
You would never guess this creamy, high-protein smoothie gets its texture from tofu and cashew butter. Hey, dont knock it till you try it!
Go green smoothie bowl
Ready to trade in the smoothie glass for a bowl and spoon? In this bowl, the leafy green goodness of spinach meets the sweetness of grapes, mango, apple and banana.
Get the go green smoothie bowl recipe.
Cool tropical smoothie
Youll feel like youre on the beach with this zesty blend of mango, coconut, lime and strawberries. This vegan smoothie is high in potassium and features beneficial phytonutrients.
Get the cool tropical smoothie recipe.
Creamy strawberry and greens smoothie
This satisfying smoothie is sweetened with strawberries, creamified with avocado and then exalted to green goddess status with arugula.
Get the creamy strawberry and greens smoothie recipe.
Peach-vanilla yogurt smoothie
Get the peach-vanilla yogurt smoothie recipe.
Berry vanilla banana smoothie
Get the berry vanilla banana smoothie recipe.
Super Vitamin C Smoothie
Kick those germs to the curb with this easy and delicious vitamin C smoothie! Its simple to make and so tasty!
Even though we are out of the worst winter months, theres still a lot of illness going around out there. And its not any fun to be sick when the weather is just turning more spring-like.
Were fighting a little cold at our house this week, and I have been drinking this vitamin C smoothie in an attempt to get better quickly!
Read Also: Will Smoothies Make You Lose Weight
Start Your Day Right With A Vitamin
Green smoothies are one of the best nutrient-dense drinks around especially for those with a busy, on-the-go lifestyle.
Its not always easy to get the daily 2 1/2 cups of fruits and vegetables that the American Cancer Society recommends to prevent cancer and disease. Thanks to blenders, you can boost your fruit and veggie intake by drinking them in a smoothie. Unlike juices, smoothies contain all that good fiber.
Smoothies that contain greens like spinach in addition to fruits are the best choice, as they tend to be lower in sugar and higher in fiber while still tasting sweet.
Helps Manage Food Cravings
One of the benefits of drinking smoothies for breakfast is that they can provide a source of energy and protein. Research studies have found that higher protein intake makes people feel fuller and reduces food cravings later in the day. Proteins are complex molecules that take longer to break down than carbohydrates, so they provide longer-lasting energy.
Protein also helps prevent muscle loss when losing weight on a calorie-restricted diet, making high-protein smoothies a great weight-loss food. Many people add protein powder made from plants, milk, or eggs to their smoothies. High protein ingredients include almonds and other nuts, peanut butter, flax seeds, soy milk, and tofu, to name a few.
Read Also: Berry Smoothie With Almond Milk
A Quick Tip About Vitamin C Foods
With all the emphasis on vitamin C for immune health, theres a key point to note about getting most of your intake through whole foods.
If youre trying to optimize your vitamin C intake from fresh fruits and vegetables, its best to enjoy them raw. Otherwise, you can cook them for a short period of time.
Vitamin C is water-soluble, meaning that boiling foods reduces their vitamin C content more than any other cooking method.
Manitoba Harvest Hemp Yeah Organic Max Fiber Protein Powder
Source:
This Organic Cold-Pressed Hemp Seed Protein Powder is unsweetened and packed with protein, and hemp seeds contain a blend of omega-3 and omega-6 fatty acids, fiber, and minerals like magnesium, iron, and vitamin E. It is Certified USDA Organic, Certified Non-GMO, Vegan, and Dairy-free. Hemp protein powder is a great addition to any smoothie, and will help keep you feeling satisfied and full all day! This hemp seed protein powder comes in three flavors: chocolate, vanilla, and unsweetened, and costs $10.99.
Hannah T.S. says Im not a health nut, but Im trying to improve in small ways. I bought this so I could easily get more fiber in my diet. Fiber has been shown to improve gut health by feeding the good gut bacteria. People that consume more fiber have a thicker mucuous layer in their intenstines. This helps protect you from inflammation, immune responses, and from damage to the intestinal wall. Anyhoo, the product came on time, it had 2 protective seals, and has a clear made by/best by date. The powder is dark green and fine. It has a slight nutty taste slightly like cashew? The taste did not bother me. I put it in my vanilla soymilk. It says you can bake with it but I havent tried yet. I like that it has protein, so I can feel full in the morning or for a night snack.
Read Also: Chocolate Peanut Butter Banana Smoothie
Green Superfood Pineapple Collagen Smoothie
Serving size: 1
This superfood smoothie is an easy way to weave fruits and vegetables into your diet, says The Vitamin Shoppe nutritionist Brittany Michels, M.S., R.D.N., L.D.N. Plus, youll get more than 100 percent of your daily vitamin A and vitamin C needs.
These antioxidants are vital for countless body functions, including the immune system, Michels says.
Ingredients
- 4 drops of Plnt Liquid Stevia
Instructions
Add all ingredients to a blender and mix until smooth.