Smoothies seem to be such an easy thing to throw together. You just start with some milk, yogurt, or juice and think that if you put real fruit in smoothies, you’re good to go. The problem is you don’t know when too much is too much. The nutritional balance of your fruit milkshake may cause you to eat 1,000 calories instead of 400 calories.
Let’s take a look at what healthy things we should put in a smoothie:
Fruit is an important source of heart-healthy vitamins, minerals, and antioxidants. But women only need two to three servings a day, while most men need three to four servings. Berries have an added benefit: berries add sweetness and acidity, and their fiber can help keep you full. Berries also contain antioxidants, and studies have shown that these antioxidants may have anti-cancer properties. And because of their low glycemic index, berries will not raise your blood sugar as quickly as other fruits.
Other tips for adding fruits to smoothies:
- Freeze individual fruit bags instead of ice cubes to increase nutritional value
- Use fresh or frozen fruits, which are equally nutritious.
Fresh vegetables are the perfect complement to smoothies: they are an incredible source of vitamins and minerals, and they are extremely low in calories. Although they can make your smoothies less sweet, avoiding too much sugar is a noble effort. Spinach and kale are excellent choices in smoothies. They are low in sugar and calories and provide more iron and protein than fruits. Smoothies are a smart way to up your vegetable intake since you can’t taste them.
Vegetables can help:
- Maintain a healthy weight.
- Maintain regular bowel movements.
- Fight inflammation.
Each shake contains multiple portions of protein, which is an important source of energy. This will stabilize your blood sugar levels and keep you feeling full. Protein sources are Greek yogurt, milk, and milk substitutes. Nuts, butter, and seeds. Another way to add healthy fats to your smoothie is to add some avocado, it has a creamy texture and lots of fiber.
If you want to add more liquid to your shake, reconsider using juice. The nutritional benefit of fruit is fiber and not juice. Fruit juice removes fiber, leaving only water and sugar provides calories, but is not very nutritious and is linked to weight gain. Stick with water or skimmed milk.
Spices add flavor to your smoothies without the calories of honey and other sweeteners. They also have health benefits: for example, cinnamon helps fight inflammation and ginger helps digestion.
Spirulina is known as a superfood and is a kind of blue-green algae. In dry powder form, it is also a nutritional powerhouse, but not for everyone. Spirulina is nutrient-dense with no calories or sugar, just add 1 to 2 tablespoons to the smoothie.
But just remember:
- Spirulina can interact with certain medications, especially immunosuppressants.
- If you are pregnant or breastfeeding, please consult your doctor before trying this powerful marine vegetable.
Sometimes the best recipes are those you create yourself.
Photo by Daria Shevtsova
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