Potential Risks Of Smoothies
For the most part, if you use a smoothie to replace a meal, youll be fine. The biggest problem with smoothies stems from using smoothies alongside meals to replace your drink. This can lead to eating too many calories overall throughout the day. For some people, however, smoothies can aggravate other issues:
Higher Blood Sugar Levels
Added sugars in your already-sweet smoothies can be especially bad for your body, and should be avoided if possible. But even if youre making your smoothie yourself using all-natural ingredients, it can still have a lot of the natural sugar in it. After all, fruit is high in sugar, and smoothies contain a lot of fruit.
People with type II diabetes and other conditions that make sugar risky should be careful about consuming smoothies.
American Journal of Lifestyle Medicine: Closing America’s Fiber Intake Gap: Communication Strategies From a Food and Fiber Summit.
Current Nutrition and Food Science: Meal Replacement Beverage Twice a Day in Overweight and Obese Adults.
ESHA Research, Inc., Salem, Oregon: Smoothie.
European Journal of Paediatric Dentistry: The Sweet Danger of Added Sugar.
Iranian Journal of Public Health: Fruit and Vegetable Intake: Benefits and Progress of Nutrition Education Interventions- Narrative Review Article.
New Jersey Agricultural Experiment Station: Build a Better Smoothie.
What Kind Of Liquid Should I Use In My Smoothie
This is really up to you! If I have almond milk on hand I will usually use that but if not I just use water and turns out great! You can use any other milk product that you use regularly or you can jazz it up and use juice. I would just steer clear of juices for these healthy smoothie recipes that have tons of added sugar, but that is totally just a personal preference.
Dark Chocolate Banana Nut
If you want your weight loss smoothies to taste like dessert, this recipe should be your go-to. Four words that combine to sound like a jam session at Ben & Jerry’s house. The density of the banana will have you convinced you’re drinking a milkshake, while the omega-3s in the walnuts will keep your mind sharp and your belly lean.
- ½ banana
- 1 cup unsweetened almond milk
- cup plant-based chocolate protein powder
- Water to blend
NUTRITION: 280 calories / 3 g fat / 31 g carbs / 7 g fiber / 9 g sugar / 31 g protein”
Don’t Miss: How Do You Freeze Bananas For Smoothies
Frozen Bananas And Wild Blueberries
Many dietitians like to add frozen fruit to smoothies including Elizabeth Ward, MS, RD, owner of Better is the New Perfect. Her favorite combo is frozen sliced bananas and frozen wild blueberries, which supply fiber, potassium and beneficial plant compounds called phytonutrients, along with great taste. Plus, Ward says, “frozen fruit makes smoothies thicker and frothier without using ice, which dilutes the flavor.”
Naked Fruit And Veggie Smoothie Kale Blazer
“Naked Kale Blazer is more of a green juice, but without any added sugar, is a great way to pack in a punch of nutrition especially when on-the-go,” offers Fine. “I like that it gets in juices from both veggies and fruit, which helps to reduce the overall sugar content as compared to other competitive options.”
You May Like: Chocolate Peanut Butter Banana Smoothie
Why Weight Gain Smoothies
If you dont consume enough calories your body wont be able to function properly because it will lack vital nutrients. Without them, youll likely feel tired during the day and start getting sick more often since your immune system will become weaker. On top of that, you may experience dry skin, hair loss, and teeth problems. These are some of the most common symptoms of being underweight. Note that you can experience more serious health problems if you dont reach a healthy weight status, including:
- Increased risk of surgical complications
Smoothies For A Healthy Heart
Protecting your heart is one of the best things you can do for your health, as its one of the most important organs in the human body. Lucky for us, food is one of the most efficient and effective routes to heart health.
There is a really easy way to make sure you get the nutrients you need for a healthy heart combining them in a smoothie! The following recipes are absolutely delicious, quite simple to prepare, and most importantly super healthy.
???? Heart-Friendly Berry Smoothie
This green smoothie is packed full of heart healthy ingredients and can be used as a nutrient-dense meal replacement.
Youll get plenty of antioxidants, healthy fats, omega-3 fatty acids, fiber, as well as vitamins and minerals such as potassium and folate all of which are known to be very important for cardiovascular health.
- 1 cup berries
- 1/4 avocado
- Handful of ice
Throw everything together in your blender and blend until smooth and creamy. If you like chilled smoothies and choose to use ice, be aware that not all types of blenders can cope with this well, and it might damage your blender.
Tip: if your blender can handle frozen ingredients, you can use frozen fruits and vegetables instead of the ice cubes, to get a similar effect but without the ice diluting the smoothie.
???? Superfruit Smoothie
This smoothie contains two superfruits pomegranate and blueberries. Theyre full of antioxidants, which can help to protect your heart and blood vessels.
Recommended Reading: Is Smoothie King A Meal Replacement
And Check Out Some Of Our Favorite Smoothie Hacks Too:
- How to Freeze Strawberries. There are lots of ways to use frozen strawberries, but smoothies are definitely one of my favorites!
- Smoothie Booster Packs. Never let spinach go bad again! Drop these frozen smoothie packs into your smoothies to boost the nutrition.
- 3 Ways to Meal Prep Smoothies. Yes, you can make ahead smoothies! And we have three ways to show you how.
What Are The Health Benefits Of Juicing
According to the Mayo Clinic, by drinking freshly made juices, your body can absorb the nutrients better than eating whole fruits and vegetables and it gives your digestive system a rest from working on fiber. They say that juicing can reduce your risk of cancer, boost your immune system, help remove toxins from your body, aid digestion and help you lose weight. Fresh juices can give you a burst of energy and a clear mind.
Don’t Miss: Ingredients To Make A Smoothie Bowl
How To Know Whether You Are Underweight
The Centers for Disease Control and Prevention note that if you have a body mass index between 18.5 and 24.9, you have a healthy weight. The BMI is essentially a value which you get by dividing your weight in kilograms by the square your height in meters. In case you have a body mass index of below 18.5, you are underweight. You can find a body mass index calculator on the National Heart, Lung, and Blood Institute website. However, its worth noting that the BMI should never be used as a diagnostic measure. If you think you are underweight, its important you visit your doctor.
+ Healthy Smoothie Recipes
This post may contain affiliate links. Please read my disclosure policy.
This roundup includes over 30 Healthy Smoothie recipes including fruit smoothie recipes, weightloss smoothie recipes, breakfast smoothie recipes and SO many more! Im sure youll find a smoothie here to love.
Hopefully you know by now that I LOVE a good smoothie recipe. I have SO many good ones here on my blog so I wanted to round them all up in one place for you. I split this list up into 3 common smoothie categories: healthy smoothies, green smoothies, and smoothie bowls.
Theres something here for everyone and Im sure that youll find more than one new smoothie to love 🙂
I love creating new smoothie flavor combos so please let me know if you ever have a suggestions or recipe recommendation! Im also always experimenting on so follow along there for even more recipes!
Don’t Miss: How To Make A Sweet Strawberry Smoothie
Avocado Weight Gain Smoothie Recipe 346 Calories
The great thing about avocado is that its fat content actually helps your body absorb essential nutrients from other fruits and vegetables, which is why its the perfect addition to this smoothie. Of course, there is probably no better food to pair it with than the nutrient-dense kale. Just like this leafy green, grapes have a high antioxidant content that can reduce the risk of various chronic diseases. Furthermore, a compound known as resveratrol that is found in grapes can slow down or prevent the growth of tumors in different types of cancer. This nutrient may also reduce blood pressure and keep your heart healthy. This smoothie is an excellent source of carbohydrates and fiber.
What Youll Need
- 8 ounces water
How to Prepare
To make the smoothie more refreshing, consider dicing the mango the night before and freezing the chunks. If you forget to do this, you can always add several ice cubes. Depending on the consistency you prefer, you may need to add an ounce or two of water.
Specific Healthy Options At Smoothie King
Low-sugar and Ketogenic Options: Keto Champ Coffee/ Keto Champ Berry
Most of Smoothie Kings options are very high in sugar, meaning you will reach your daily recommended intake with just one smoothie. However, these keto smoothies are low in sugar, with them coming in at 1 gram of sugar and six grams of sugar. In case you want to add more protein to this, you can choose their whey protein option, as that would make the drink healthier.
Both the Keto Champ Coffee and Berry smoothies contain less than 10 grams of net carbs in them, making them a great option if you are on the keto diet. Also, the caffeine can really help energize you, whereas the berries are rich in antioxidants, which make them super healthy.
Vegan Options: Vegan Chocolate Banana/ Nutty Super Grain
In their Vegan smoothies, Smoothie King makes use of almond milk instead of their standard fruit juice base. Therefore, both their Vegan options are rich in proteins, having 11 grams and 19 grams, respectively. Also, these options are rich in fiber, which helps aid in digestion, making them an excellent choice for a healthy drink. If you want to cut back on the added sugar, you should ask for the Chocolate shake without vanilla and avoid apple juice from the Nutty Grain.
Also Check: Smoothie A Day Weight Loss
Nutritionists’ Favorite Weight Loss Smoothies
For this selection, I asked the country’s top nutritionists to share with me their favorite weight loss smoothies, keeping the best weight loss foods in mind, and the results are all delicious and nutritious. Pay attention to the protein countsif it’s under 25 grams, you don’t want them as a meal replacement, but rather paired with a meal.
All recipes serve one unless otherwise indicated.
“I really love this weight loss smoothie because it tastes super-decadent, but in reality is just loaded with a ton of natural, unprocessed, and healthful ingredients. The cocoa powder is a good source of flavonoids that are both brain and heart-healthy, and also makes the smoothie taste like I’ve added a ton of chocolate. In addition to the healthy cocoa, this smoothie also has other healthy ingredients like raspberries that are a source of immune-boosting vitamin C, and the spinach that’s a source of energizing B vitamins. If I have this smoothie post-workout, I’ll also add a plant-based protein like sprouted rice or pea protein to help my muscles recover more quickly.”
- ½ banana
by Kristin Reisinger, MS, RD, CSSD, founder and owner of IronPlate Studios
- ½ cup frozen mixed berries
- Handful of spinach
- 8 oz unsweetened Silk almond milk
- 1 scoop plant-based vanilla protein powder
NUTRITION: 230 calories / 2.5 g fat / 20 g carbs / 5 g fiber / 7 g sugar / 26 g protein
by Cassie Bjork, RD, LD of Redefined Weight Loss
Here Are 16 Healthy Smoothies To Jumpstart Your Day
I wanted to share them all in one place so you can choose your favorite smoothie to enjoy during your day! Each smoothie is made with incredibly nutritious superfoods, naturally sweetened with fruits and vegetables, vegan, and absolutely delicious!
I also want to share with you my favorite superfoods to use in case you want to develop any new creations on your own! If you want to learn about 6 superfoods you can easily eat daily, watch this video where I share everything you need to know!
Also Check: How To Meal Prep Smoothies
Whats The Healthiest Smoothie At Smoothie King
Smoothie King is an excellent option if you want to have a healthy smoothie once in a while. But do not be under the impression that everything they sell there is healthy and nutritious. The chain also has a lot of incredibly calorie-dense options, making them very diet-unfriendly. That is why you always need to think things through while ordering at Smoothie King. So, how do you order the healthiest smoothie at Smoothie King? Heres a little something to help you list out the healthiest smoothies at Smoothie King.
Healthy Breakfast Smoothie Recipes For Weight Loss
The morning energy boost you need.
Its breakfast time and youre hungry. You want something that can be made quickly and that’s also good-for-your bod. Makes sense! Heres what you should whip up: a healthy breakfast smoothie. Its so darn easypack your blender with all kinds of goodies like fruits, veggies, protein, fats, and more, turn it on, and boom, you have breakfast.
What should you include in a breakfast smoothie? Make sure your breakfast smoothies are rich in protein, otherwise you will most likely be hungry way before lunchtime, explains Keri Gans, RDN, author of The Small Change Diet. Also, a little fat and fiber is needed for satiety as well as overall nutrition, she notes.
And if youre looking for some great ingredients to include in your smoothies, Gans recommends any type of berry, banana, spinach, kale, avocado, low-fat plain Greek yogurt, low-fat milk, non-dairy milk alternative that includes protein, chia seeds, flax seeds, hemp seeds, and nut butter.
Okay, its time for some serious recipe inspo. Keep scrolling for 40 of the best breakfast smoothie recipes to add to your morning routine. Get sipping.
Don’t Miss: Best Smoothie Diet To Lose Weight
Purple Passion Healthy Smoothie
This is a refreshing smoothie you can make at home. Plus, it is a doctor-recommended drink with gut-healing ingredients. It also works as an anti-inflammatory agent with the added certain supplements.
This healthy smoothie is best to drink at any time of the day. In a high-speed blender, put all the nutritious elements and wait until they blend well.
It is consists of sweet fruits, including banana, avocado, blueberries, and purple kale. You may add a quarter teaspoon of probiotic powder. Make it creamier by adding a ¾ cup of coconut milk, or almond milk, whichever your body can tolerate.
The end product is colored purple and indeed an amazing and healthy drink.
Best Blender For Smoothies
First things first, lets talk about the blender situation. I know there are hundreds of blenders on the market and it can be very daunting to find the right one for you. One thing I have learned with the handful of blenders that Ive owned is that quality matters. Usually, quality and price coincide and its totally true.
Ive found that the more expensive and higher quality blender I have, the more success I have with what I am makingespecially smoothies. The most recent and BEST blender I have ever had is a Vitamix.
We have the Vitamix 5200and it runs you about $430 on Amazon. I do not have a single bad thing to say about this beast. Its super powerful, easy to clean, and it makes making smoothies along with other things a breeze. I can tell you right now that this is the best blender I have ever owned and theres no turning back.
You May Like: Six Star Instant Protein Smoothie Walmart
How To Meal Prep Smoothies
Believe it or not, you can meal prep smoothies in a variety of ways!
The basic premise is that you add all your fillings, then add the milk/Greek yogurt fresh the day you go to make them. You can make a ton of different combos in advance and then you have your smoothies meal prepped and waiting for you without the hassle of getting everything out.
This method is great for when you have to get out the door fast but you still want a freshly blended smoothie.
How Long Will Healthy Smoothies Last in the Fridge?
You can also blend a few smoothies up to 3 days in advance I find that just like cold-pressed juices, smoothies will last a few days in the fridge. They won’t quite be as good as fresh, but nothing in the smoothie is necessarily going to go bad so you can make a few at a time to enjoy later.
I wouldn’t recommend leaving them past 3 days because the bananas or other leafy greens can go bad but you do have a couple days to enjoy.
A Kale Smoothie Recipe Thats Actually Delicious
If the idea of a vegetable as ferociously green as kale in your breakfast routine makes you wary, I am begging you to give this kale pineapple smoothie recipe a try.
Ive made dozens of green smoothies over the years, and this one is truly the best of all the healthy green smoothies in the land.
Thanks to the pineapple, banana, and honey, this healthy breakfast smoothie is sweet and creamy, and the kales flavor is mild.
Telltale green color aside, you wont even believe it contains kale.
Read Also: Smoothie Recipes That Help You Lose Weight