Are Fruits Smoothies Healthy for You?

Yes, generally, fruit smoothies are good for your health; however, they are not all that good either.

To many individuals, fruit smoothie is an easy way to increase your daily consumption of fruits, as these drinks not only contain multiple servings of fruits but also vegetables. They are also a good source of fiber, because the whole edible part of the fruit is used to make a smoothie. Fruit smoothies are also a rich source of vitamin C, folate and potassium as fruits are rich in these nutrients. Fruit smoothies can also provide other essential nutrients. For instance, if you have used milk or yogurt in your smoothie, you can get calcium and protein from it.

However, the problem is too much sugar of the smoothies that comes from sugary frozen yogurt, sweetened fruit juice, bananas, honey, etc. and too much fat that comes from frozen yogurt.

Choose Fruits with Low Sugar Content

Try using fruits that have less naturally occurring sugar but opt for the frozen variety which has no added sugar but can make your fruit smoothies frosty and thick. Some of such fruits are berries including raspberries, blackberries, and strawberries, grapefruit, papaya and cantaloupe. You can also use half a pear along with some ice cubes to get a great smoothie texture.

Don’t Use Juice Bought from Store

Instead of using the store-bought juice, use fresh fruit juice or any other liquid such as water or coconut water. Unsweetened almond milk, soy milk, flax milk and hemp milk are also excellent nondairy substitutes. You can also use regular milk, but just be careful of the additional calories.

Include Fats and Proteins

Pea protein or whey is easily digested and contains essential amino acids. It will also blend well in your fruit smoothie. You can also increase your protein count by using Greek yogurt. You can add half an avocado to get nutrients such as vitamins, potassium and antioxidants. It is also a great source of fat. Besides, you can also add chia seeds as they will not only thicken your smoothie but also add fiber and healthy proteins and fats.

Don’t Forget to Add the Greens

Your smoothie will look virtuous with the addition of a few handfuls of kale, spinach or Swiss chard. Moreover, these greens have a very mild flavor, which is usually masked by the taste of added fruits. Moreover, you get the benefits of lots of fiber, antioxidants and other essential nutrients. If you want to add more greens, you can use fresh lemon or lime juice to mask the bitterness without adding sugar.

Use Sugar Wisely

It is not wise to choose low sugar fruits and then add spoonfuls of table sugar or honey. Use sweeteners wisely, or rely on spices such as nutmeg and cinnamon or a dash of vanilla extract. A flavored protein powder of high quality can also be used.

Berry Breakfast Smoothie

Ingredients

• 1 cup unsweetened frozen raspberries

• ¾ cup unsweetened chilled rice or almond milk

• ¼ cup unsweetened frozen pitted raspberries or cherries

• 1- ½ tbsp. honey

• 1 tbsp. ground flaxseed

• 2 tbsp. fresh ginger, finely grated

• 2 tbsp. lemon juice, fresh

Method

Put all the ingredients in a blender and blend until a smooth puree is formed. Add lemon juice according to taste. Pour into 2 glasses.

Pineapple Smoothie

Ingredients

• 1 cup light or low fat vanilla yogurt

• 1 cup chunks of pineapple

• 6-8 ice cubes

Method

Put the yogurt and ice cubes in a blender. Blend, till the ice forms large chunks. Add the chunks of pineapple and blend and whip until a smooth puree is formed.

Papaya Smoothie

Ingredients

• 1 papaya, sliced into chunks

• ½ cup chunks of fresh pineapple

• 1 cup plain fat-free yogurt

• ½ cup ice, crushed

• 1 tbsp. ground flaxseed

• 1 tbsp. coconut extract

Method

Put all the ingredients in a blender and blend until frosty and smooth.

Peach and Strawberry Smoothie

Ingredients

• 1 cup 1% milk

• ½ cup peaches, frozen

• ½ cup strawberries

• 2 tbsp. vanilla yogurt, low fat

• 1/8 tbsp. ginger, powdered

• 2 tbsp. whey protein powder

• 3 cubes of ice

Method

Put the liquid ingredients such as milk, yogurt and whey protein powder in the blender and blend until smooth. This will make sure that the grainy powder is broken down and is evenly distributed.

Add the fruits and ice and blend until a smooth puree is formed.

Watermelon Smoothie

Ingredients

• 2 cups watermelon, chopped

• 2 cups ice cubes

• ¼ cup fat-free milk

Method

Put the watermelon and milk in the blender and blend until smooth or for 15 seconds. Add the ice cubes and blend for another 20 seconds.