Potential Advantages Of Smoothies Vs Juice
The job of a juicer is purely to extract juice from the roughage and fiber. Juicing can be an effective way to distribute nutrients to people with limited digestive capacities or those who are being treated for illness. However, smoothies have the added benefit that in addition to maintaining the fiber content they can also incorporate sources of solid protein and fat, making them a more macro-nutrient balanced meal and also prromoting satiety.
A common criticism of fresh juice is that the high concentration of natural sugars cause a rapid rise in blood sugar. There also isn’t a practical way to get significant sources of healthy fats from juicing, therefore the juice must be supplemented with additional foods if a rounded macro-nutrient profile is desired. A fresh smoothie does not undergo the same type of processing that store bought juices do, meaning that they will generally have a higher nutritional value.
How To Make Smoothies More Interesting
You don’t have to stick to the basic smoothie recipe for all of your smoothies. There are lots of ways to jazz up smoothies. Consider adding nuts, honey, flaxseeds, coconut, oatmeal, dried fruits, chocolate chips, cookies, and spices to make your smoothies more interesting. For example, if you want to make a smoothie taste like a certain dessert, such as pumpkin smoothies, you might add graham crackers and cinnamon.
Orange Mango Ginger Smoothie
This smoothie recipe has loads of flavor from fresh ginger and ground turmeric, along with the mango, orange, cucumber, and celery. Since its light on protein, you may want to consider this a snack or experiment with your protein of choice.
Strawberry cheesecake? Yes, please! This decadent smoothie has just 5 good-for-you ingredients to get your day off to a great start.
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Consider Portion Size Calorie Add
Large portion sizes of juice bar smoothies can contribute excess calories too. A 24-ounce Booster Juice Funky Monkey smoothie serves up 488 calories. Okay for a meal, but pretty hefty if your smoothie is a between meal snack.
Even if you blend your smoothie from scratch, you could be unknowingly piling on calories. A tablespoon each of flax, chia and hemp seeds and agave syrup adds a solid 200 calories. Factor in the fruit, milk and protein powder and your healthy shake can cost you upwards of 600 calories.
Bottom line: A smoothie made with whole fruit and other healthy ingredients in measured amounts is a healthy way to start the day.
All research on this web site is the property of Leslie Beck Nutrition Consulting Inc. and is protected by copyright. Keep in mind that research on these matters continues daily and is subject to change. The information presented is not intended as a substitute for medical treatment. It is intended to provide ongoing support of your healthy lifestyle practices.
You’ll Definitely Get Your Daily Dose Of Vitamins
Seeing as the base for a smoothie typically includes at least one serving of fruit , it’s no surprise that a smoothie is often chock-full of vitamins and minerals.
“Drinking a smoothie daily is a great way to pack a ton of nutrients in one convenient way,” says Vive Nutrition founder Andres Ayesta, MS, RD, LD, CSCS, CSSD.
Think of it this way: How likely are you to eat a whole bowl of spinach, a cup of yogurt, and a banana in one sitting? On the other hand, you can toss all those ingredients into a blender, sip them through a straw, and get your daily recommended intake of fruit and veggies for the entire day.
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Frozen Fruit Smoothie Recipe
Frozen fruit can always be found stocked in our freezer.
When that moment strikes and I have literally NOTHING else to make, a frozen fruit smoothie can always save the day.
It doesnt even matter what fresh or frozen fruits Im working with. They can ALL be turned into a creamy and delicious smoothie.
That is, if you have this basic formula on hand.
I would never leave you hanging, though. In addition to this simple guide, youll also find a few recipes you can start off with and then add in all of the nuts, seeds, milks, juices, yogurts, and protein powders your heart desires.
Because after you finish reading this post, youll never need me again. Well, at least not when it comes to making incredible frozen fruit smoothies!
How To Make A Smoothie
When it comes to making a smoothie, dont overthink it. The best ones are often made from improvising with what you have on hand. Toss in your slightly browned banana, sprinkle in a handful of spinach thats about to go bad, or use up that half can of coconut milk. Just a little bit of each can go far in a delicious blended drink.
While theres no right or wrong way to make a smoothie, heres a few tips to for making a healthy, well-rounded smoothie.
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Berry Good Workout Smoothie
Get the energy you need to power through your workout in minutes with this easy-to-make smoothie recipe. For an extra dose of calcium, try adding a teaspoon of Organic Kale Powder.
What youll need: 1 1/2 cups chopped strawberries, 1 cup blueberries, 1/2 cup raspberries, 2 Tbsp. honey, 1 tsp. fresh lemon juice, and 1/2 cup ice cubes. Blend until smooth.
Nutrition :162 calories, 1 g fat, 2 g protein, 41.5 g carbs , 32 g sugars
Milk And Honey Smoothie
Make use of the celery in your produce drawer with this blended juice, which combines it with almond milk, cucumber, and grapes for a sip-worthy snack.
In a blender, combine 1 1/2 cups unsweetened almond milk, 1 medium Kirby cucumber , 1 cup seedless green grapes, 2 medium stalks celery , and 1 Tbsp honey. Blend until the mixture is smooth, serves 2.
Nutrition : 124 calories, 2 g fat , 2 g protein, 26 g carbs , 21 g sugars
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Is A Fruit Smoothie In The Morning Healthy
A smoothie is basically a drink with blended fruit, veggies, and possibly other additional ingredients. Its so easy and quick to make, it can be quite filling, and depending on what you put in it, it can be super healthy and good for you!
Smoothies became very popular in the last few years, and most people consider drinking breakfast smoothies in the morning a routine now.
So, as a nutritionist, I am writing a post to let you know if drinking a smoothie in the morning is good for you, and what happens to your body if you drink a smoothie every day.
Some Facts About Smoothies
Smoothies are a good source of your desired nutrients, and people love them because of their easy form to eat. They contain fibers, so it helps in the digestion of other nutrients. with the fiber inside, the stomach becomes full always, so you dont have the urge to eat always, which makes it a better option for weight loss programs.
Since the gut has to digest nutrients from the smoothie, even sugars from smoothies are not readily available. Is it healthy to have a fruit smoothie? Here are some benefits.
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Orange And Yogurt Smoothie
Heres a delicious smoothie that has enough variety and nutrients to be part of a balanced breakfast and sweet enough to be an afternoon snack. Oranges are loaded with vitamin C and the yogurt adds some protein and a substantial amount of calcium, important for bone health.
Ingredients:
- One orange, peeled and separated into pieces
- 1/2 cup nonfat Greek yogurt
- 1/2 cup nonfat milk
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Also, have an orange or half a grapefruit, but avoid fruit … recipes, or invent your own. The more spinach, mushrooms and other veggies you add, the more healthful it will be. Use No-Salt Salt, pepper, other spices, and/or hot sauce. What about smoothies …
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Thickness And Optional Ingredients
The “thickness” of a smoothie is usually determined by the ratio of liquids to solids, so to thicken any smoothie recipe you can generally reduce the amount of added liquid or conversely increase the amount of added fruit or vegetables. Optionally, some people add powders to a smoothie for additional supplementation and flavoring which also increases the thickness. An example of this is flavored protein powder or vitamin supplements.
How To Make A Fruit Smoothie
Making a fruit smoothie is as simple as tossing ingredients in a blender and letting it rip, but we want to make sure you succeed every time, so heres our exact process:
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Add Healthy Fats And Protein
This is optional and you definitely dont need to do this, but you can. If you want to add healthy fats, try adding a little bit of peanut butter, or nut butter to your smoothie. Maybe not every day, but definitely add it sometimes if you like it.
For protein, chia seeds are a great thing to add, since they are one of the best natural sources of protein for smoothies. Theyre known as a superfood, theyre high in protein, low in calories, and you wont taste them, but youll get all of the benefits.
If you want to pack your smoothie with protein, add protein powder as well. Its a great addition to your healthy smoothies, and it will help you increase your sources of protein by simply drinking a smoothie in the morning.
May Help Boost Fruit And Vegetable Intake
Smoothies made primarily from fresh or frozen produce may increase your consumption of fruits and vegetables, which provide a diverse array of essential vitamins, minerals, fiber, and antioxidants.
Together, these nutrients may reduce inflammation, improve digestion, and lower your risk of chronic conditions like heart disease, osteoporosis, obesity, and age-related mental decline .
The World Health Organization recommends that adults eat at least 5 servings of fruits and vegetables per day. However, most people fall short of this mark .
If you find youre not eating enough fruits or veggies, a smoothie can be a delicious way to pack in 23 more servings.
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Banana Almond Protein Smoothie
Creamy almond butter offers healthy fats, while coconut water helps restore electrolytes after a tough workout. Greek yogurt and a scoop of whey keep the protein content high.
In a blender, add 1/2 cup coconut water, 1/2 cup plain Greek yogurt, 3 Tbsp. almond butter, 1 scoop whey protein powder, 1 Tbsp. hemp seeds, 1 frozen banana, 1 cup ice. Process until smooth, serves 2.
Nutrition : 329 calories, 17 g fat, 21 g protein, 26 g carbs , 15 g sugars
Whats The Best Liquid For Making Smoothies
We like to use milk of choice. If youre a fan of coconut milk, use it. Like cows milk? Go for it. A fan of almond milk? Cool. Use whatever milk you like in your smoothiesyou cant go wrong. I just recommend you stick to unsweetened and unflavored versions. That gives you the most control over the smoothie.
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What Is A Smoothie Compared To A Shake
Some smoothie recipes contain ice cream or large amounts of added sugar in the form of honey, chocolate syrup, or other additives. The addition of ice cream and particularly large amounts of processed sugar would more likely qualify the resulting beverage as being a shake, rather than a smoothie, as smoothies traditionally don’t have added dairy or sugars, and consist only of “natural” non-processed ingredients.
Types And Categories Of Smoothies
People have been making smoothies for almost 100 years, and in that time the process of finding new ingredients has led to the development of different types or categories of smoothies, which can be roughly divided into the following:
- Fruit Smoothies: A smoothie made from fruits, specifically for their sweet flavor.
- Green Smoothies: Smoothies typically dark green in color due to their use of dark vegetable greens such as spinach.
- Healthy Smoothies: Any smoothie whose aim is to optimize the amount of nutritional content, with the goal of replacing supplements and providing all of one’s daily recommended vitamins and macro-nutrients in a natural form.
- Weight Loss Smoothies: These typically exclude any added sugar , and often contain healthy fats such as flax seed or almond butter to help satiate one’s appetite. Caffeine based stimulants like green tea or coffee can also be added which further promote weight loss by both increasing metabolism and reducing appetite.
- Dessert Smoothies: Dessert smoothies typically contain added sugar or fat in the form of ice cream or syrups – many recipe books call for smoothies with either added sugar or dairy products creating a dessert like beverage, which in many cases tastes identical to a shake.
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Smoothies Are A Great Way To Get Rid Of Toxins
In our modern world there is a huge amount of harmful substances for the body. We get them when we breathe, eat, drink water and take various medications. They accumulate in our body and cause great harm. To prepare a cleansing cocktail, you need to add a few ingredients to the smoothies: cabbage, cucumbers, dandelion flowers , sprouted wheat, coriander, parsley, and other herbs. Get a wonderful detox-cocktail.
Smoothies Can Be Tailored To Meet Your Needs
You can drink smoothies as a snack or meal replacement, but its a good idea to know which types to choose especially if you have a specific fitness or body composition goal in mind.
Theres a common misconception that smoothies are inherently low calorie snacks, but some smoothies pack over 1,000 calories depending on their size and ingredients.
Generally, a 200300-calorie smoothie with 10 grams of protein is a great snack, whereas a 400800-calorie smoothie providing at least 20 grams of protein is better suited as a meal replacement. Its best to assess your goals and calorie needs to determine your specific needs.
The difference between the two may be as simple as adjusting the serving size.
Many smoothie chains provide the ingredient and nutrition information for each of their products, which usually come in 1632-ounce servings.
When making smoothies at home, be sure to control your portion size. Fats like nuts, seeds, nut butters, full fat yogurts, and avocado will provide more calories but increase nutrient density. Meanwhile, sugary add-ins like syrups will provide more calories without quality nutrients.
Summary
Smoothies may aid weight loss if they help you maintain a calorie deficit. However, they can be high in calories, so you should choose those that will fit into your daily calorie needs.
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Honeydew Melon And Kiwifruit Smoothie
Sweet, light honeydew melons and kiwifruits are both high in vitamin C. The yogurt and milk add calcium and protein to this delicious and refreshing smoothie.
Ingredients:
- 1 cup honeydew melon chunks
- 1/2 cup plain nonfat Greek yogurt
- 1/2 cup non-fat milk
- 1 kiwi fruit, peeled and sliced
- 1 tablespoon honey
How To Freeze Fruit For Smoothies
To make smoothies even easier, freeze fresh fruit into portions. You can even prepare smoothie packs and freeze them for a grab-and-blend smoothie option.
To freeze fruit for smoothies, rinse and chop fresh fruit into small pieces. Pat them dry then arrange, in one layer, on a parchment paper-lined baking sheet. Slide the baking sheet into the freezer and freeze until hard .
When the fruit is hard, divide it between freezer-safe bags and keep it in the freezer for your next smoothie.
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Smoothies Are Not Sufficient For Your Nutrition
One thing with smoothies is that they are liquids, and anything liquid doesnt stay in the stomach for long. You may start feeling very hungry, which is not good. Smoothies have easy-to-digest nutrients which means the body will harvest a lot of nutrients from every cup you drink.
Owing to this, you can take your smoothie, but you will need some food to enhance your body energy and stay for long without feeling hungry. Adding proteins and smoothies is what will prevent your stomach from rumbling hours after drinking the smoothie. Fiber is the one that fills you up, making you feel full and not hungry after a short time.
Your Calorie Target May Exceed
It is estimated that there are 400 calories in a 20-ounce cup of smoothie. It is recommended that people take only 2,000 calories a day per day. This means if one exceeds the 5 cups a day, it will add a lot of calories to the body. If you dont watch out, you may increase your calorie intake more than the daily requirement, leading to an increase in body fats.
Drinking Smoothies Doesnt Mean You Are Getting a Balanced Diet.