Here at Make Healthy Easy, we love smoothies! Green smoothies, smoothie bowls, superfood smoothies- we love them all. They are such a convenient morning meal, an easy snack option, and great for meals on-the-go, but the question is: Is it really healthy to drink smoothies everyday?
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In general, smoothies can absolutely be something that you make part of your daily routine. With the right ingredients, they are a convenient way to eat a variety of foods you might not otherwise eat each day. For instance, if you're someone who just really doesn't enjoy eating leafy green vegetables, smoothies would be a great way for you to still receive the health benefits without having to chew every bite.
Some of my favorite smoothie recipes are Orange Mango Ginger, Cantaloupe Ginger Lime, and Blueberry Nighttime Smoothie for Athletes. Let's talk about what other benefits a daily smoothie might bring to your overall health.
Fruit Smoothie vs Meal Replacement
With so many different kinds of smoothies out there, how do you know what might be the best smoothie recipes for you? If you are just looking to add some fruits and vegetables to your daily diet, fruit and vegetable smoothies everyday might be a great thing for you. As a part of a balanced diet, these types of smoothies can serve to help ensure you're consuming enough fruits and vegetables. The My Plate Guidelines suggest 1 ½- 2 cups of fruit a day for adults, so a typical smoothie would get you halfway there.
Some people think they should avoid fruit because they contain “too much sugar” but the reality is that fruit is packed with important nutrients including vitamins, antioxidants, and fiber. These are nutrients that almost everyone could benefit from eating more of. The sugar found in fruit is all naturally derived, none of it is added, and it comes in the package with so many other critical nutrients for better health.
If you're looking for healthy smoothie options to serve as more of a meal, you'll want to add protein, more fiber, and more whole grains to it. These things help bring balance to the meal and make it a more substantial meal for getting sustained energy and not just micronutrients.
Protein Powder as Protein Source
When you add protein to a smoothie it helps balance out the ingredients to provide more of what your body needs for sustained energy. There are many good options for adding protein to your smoothie including whole foods and supplement powders. Neither is right nor wrong, but rather you should choose the option that you enjoy and helps you feel your best.
Protein powders come from many different sources and brands. My preferred types of protein powders are made from whey, pea, and soy. These have all been studied and shown to be absorbable and used by the body. For a more in depth discussion on types of protein powders, check out this post on the Best Protein Powder for Women.
If you would prefer to use whole food options as sources of protein in your smoothie, try a ½ cup of vanilla Greek yogurt, cottage cheese or tofu. All of these can provide a good dose of protein all while adding to the flavor and creamy texture too. Cottage cheese might sound like a weird ingredient for a smoothie, but it is a great source of casein protein. Casein protein is a much needed, slow-release protein that will help your body preserve muscle tissue and can actually help ensure you build muscle in your sleep. That's why it's an ingredient found in this recipe Nighttime Smoothie for Athletes.
Healthy Fats
Adding a serving of fat to your smoothie can contribute to it feeling more satisfying. If you tend to get hungry again shortly after finishing your smoothie, you should definitely consider adding some healthy fat. Fat slows down the digestion of your smoothie, helping you stay fuller longer.
Here are the recommended serving of nut butters, like almond butter and peanut butter, frozen avocado chunks, and almond flour.
Both avocados and flaxseeds are inflammation-fighting foods that provide healthy fat, fiber and good calories. Avocados also help you get a really creamy consistency that mimics a great shake. Keep reading for further benefits of flax seeds in your everyday smoothies.
Fiber
Flax seeds contain a type of fiber called lignans to help you meet your fiber goals. It's also a source of plant based omega-3 fatty acids which may play a role in reducing inflammation. Flax seed may also support heart health.
Start with adding 1-2 tablespoons of ground flaxseed into your smoothies. There are 2.8 grams of fiber in 1 tablespoon of flax seeds. To put this in perspective, we can compare this to the fiber content of a common source of fiber: leafy greens. 1 cup of spinach contains 0.7g of fiber while 1 cup of kale contains 1.34g.
Other options to help you increase your fiber intake:
- Avocados have 3.5 grams of fiber per ¼ avocado.
- Strawberries have 3 grams per cup.
- Almond butter has 4 grams per 2 tablespoons.
- Raspberries contain 6 grams in ¾ cup.
- 1 small banana has 3 grams.
Read more about fiber and how it may reduce breast cancer risk here.
Ways to Boost the Healthy Ingredients
I always like to boost my smoothies with some add-ins of super foods such as:
- 1” fresh turmeric root - boosts anti-inflammatory properties
- 1 teaspoon ground turmeric - same as above but easier to keep around
- 2 tablespoons ground flax seed - increases fiber and could benefit cholesterol levels
- 1” fresh ginger root - boosts anti-inflammatory properties and made support join health
- 1 tablespoon Maca powder- high in nutrients like essential amino acids.
- 1 serving spirulina powder- a vegan source of protein and iron, also rich in a variety of other nutrients and phytochemicals. Read more about spirulina algae in my post called Spirulina vs Chlorella Energybits Review.
- 1 tablespoon chia seeds - high in omega-3s and alpha-linolenic acid and may be beneficial for cardiovascular health.
Immune System
Incorporating a daily smoothie that utilizes citrus fruits, which are a good source of vitamin C, is a great way to provide that nutrient to your body and support your immune system daily. It makes it easy what you put that in your smoothie! It's all in there, so you're getting that Vitamin C source and immune system support in such an easy way.
Conclusion
Healthy smoothies everyday with the right ingredients can serve as a really easy way to get a lot of fruits and vegetables in, a really easy meal, and help you consume nutrient dense foods without a lot of work. Plus it is a great way to help you reach your 7-11 recommended servings of fruits and vegetables each day.
To making healthy smoothies an everyday anchor habit,
Jenna
