Smoothies are one of the most convenient ways to get a daily serving's worth of nutrient-rich fruits and vegetables. With the ability to blend greens, berries, proteins and supplements together, they are highly customizable for meeting diet and fitness goals.
Not All Smoothies Are Created Equal
However, dietitians have told Daily Mail that not all smoothies are created equal. While smoothie shops are seemingly on every corner and mixtures are conveniently bottled for purchase in grocery stores, those drinks may not be everything they are advertised as.
Store-bought or premade smoothies may lack essential nutrients and instead may be packed with high-sugar juices or additives. Added sweeteners like syrups, honey and table sugar are also common, raising blood sugar and gradually increasing the risk of conditions like diabetes and obesity.
Flavored yogurts and juices in many store-bought smoothies also skimp out on protein and fiber while adding unhealthy fats and sugars. And because they are ready-made, they could include preservatives that make them more shelf stable than homemade, fresh versions.
Portion Sizes and Calories
Portion sizes and calories also can easily go off the rails at a smoothie cafe, including at luxury Los Angeles grocery store Erewhon, which has become infamous for its 20oz smoothies that top 600 calories and 50g of sugar.
Rob Hobson, a UK-based nutritionist and author of Every Bite Counts, told the Daily Mail that the 'perfect smoothie' is one made right at home to 'give you much more control over the balance of ingredients.'
'A lot of store-bought smoothies contain multiple portions of blended fruit and fruit juice, which can make them surprisingly high in sugar while still being relatively low in protein and fiber,' he said. 'When you make one at home, you can build in more balance by adding ingredients like yogurt, oats or seeds.'
How to Make a Healthy Smoothie
To make the healthiest smoothie, Hobson recommends focusing on nutrients like protein, fiber, unsaturated fats and omega-3 fatty acids. Greek yogurt and soy or dairy milk, for example, are high in protein, and oats, flaxseed or chia seeds help pack in fiber. Heart-healthy omega-3 fatty acids can also be found in chia seeds and flaxseeds, as well as spinach.
'That combination helps with fullness and slows down the release of sugars from the fruit,' Hobson said.
As a base, he suggests starting with plain Greek yogurt or kefir, a fermented milk drink made using live cultures and yeast, which are both high in protein and healthy bacteria called probiotics. Probiotics have been shown to help the digestive system better absorb nutrients and defend against harmful bacteria, reducing gastrointestinal symptoms like diarrhea, constipation and gas.
Key Ingredients
Hobson also prioritizes chia seeds, ground flaxseed and oats, which are rich in fiber, a crucial nutrient that supports healthy digestion and adds bulk to stool, preventing it from sitting in the colon and fostering the growth of colon cancer cells.
'I also like adding greens such as spinach because they increase nutrient density without dramatically changing the flavor,' he said. 'It is not about adding lots of trendy superfoods but more about building something balanced that actually keeps you satisfied.'
When it comes to picking a fruit, Hobson says berries 'are going to be the first choice because they are so easy to use, either fresh or frozen.' Berries are naturally high in fiber and polyphenols without being overly sugary. Raspberries and blackberries are particularly good for fiber because of the little seeds and blueberries are rich in plant compounds linked to brain and heart health.
He also noted kiwi is another 'underrated' fruit that provides about 83 percent of the recommended daily value of vitamin C per serving, an essential nutrient for boosting the immune system and warding off against viruses like the flu and common cold.
Frozen vs Fresh Fruit
And while experts recommend freshly made smoothies, they say it is actually OK to skip the fresh fruit. Kristin Kuminski, a registered dietitian nutritionist at The Rx Index, picks frozen fruit 'over fresh almost every time.' 'It is picked at peak ripeness, cheaper and you do not need to add ice, which just waters everything down,' she told the Daily Mail.
Avoid These Ingredients
Hobson suggests keeping ingredients as simple and natural as possible. 'I would avoid adding ingredients like syrups, sweetened yogurts, ice cream and large amounts of dried fruit because they can quickly turn a smoothie into something that is closer nutritionally to a dessert,' he told the Daily Mail. 'Another thing I see a lot now is people adding endless powders and supplements without really knowing why they are using them. Sometimes a simpler smoothie made with whole food ingredients is actually the better option.'
Hobson's Perfect Smoothie
Hobson's perfect smoothie involves a base of either fortified soy milk or dairy milk, followed by Greek yogurt or kefir, frozen berries, spinach, oats or ground flaxseed. 'I might add half a banana for texture,' he said. 'That combination gives you protein, fiber and healthy fats while still tasting good and feeling realistic enough that people would actually make it regularly.'
