Smoothies are often marketed as healthy meal replacements, nutritional supplements, dietary and detox essentials, and muscle recovery. But not all smoothies are that healthy. Some contain more carbohydrates and calories than a chocolate milkshake.
Experts highlight the following advantages of smoothies.
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A good way to get more vegetables and fruits. The healthiest smoothies are rich in vegetables, as well as phytonutrients and antioxidants. According to scientific research, eating just one bowl of nitrate-rich vegetables (leafy greens, spinach, beets) a day can significantly reduce the risk of heart disease. And all these vegetables can be added to smoothies.
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Help with recovery after sports. In this case, you need to prepare a smoothie with 15-25 g of protein and 0.5 to 0.75 g of carbohydrates per 0.45 kg of body weight.
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Meal change. In doing so, you need to make sure you have all the necessary items. Healthy carbohydrates can be obtained from oats, sweet potatoes, pumpkin, canned pumpkin puree, dates, prune puree, beets, fresh fruit, or unsweetened frozen foods (blueberries, mixed berries, pumpkin, mango). Lean protein is found in milk and nonfat Greek yogurt, dairy-free milk substitutes, low-fat cottage cheese, kefir, tofu, white beans; healthy unsaturated fats – nuts and nut butters, seeds, avocado.
But smoothies also have serious drawbacks.
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Lots of sugar and calories. Therefore, be careful when adding honey, fruit juice, flavored yogurt, fruit juice concentrate, sweetened frozen to smoothies. High-calorie supplements include nuts and nut butters, avocado, sweetened protein powder, chocolate, coconut milk, cocoa powder, yogurt, whole milk.
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lack of fiber. This element helps control hunger and blood sugar levels. To do this, add flaxseed, chia seeds, white beans or tofu to smoothies.
News cannot be equated with a doctor’s prescription. Consult an expert before making a decision.
Source: Ferra
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