What makes smoothies unhealthy

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And fat, which helps fill you up, is the other key factor in a smoothie. Want to eat healthier? For an additional nutritional boost, she recommends adding ingredients such as maca, acai powder, lucuma, cacao, spirulina, herbs like cilantro or parsley and spices like cinnamon, nutmeg, ginger or turmeric. And do embrace variety. If you use kale, kefir and blueberries one week, for instance, try spinach, hemp milk and pineapple the next. While fruits have antioxidant and anti-inflammatory benefits, smoothies often become hyper-concentrated sources of fruit sugars , Andrews says.

Balance it by adding a dark leafy green like spinach, kale or Swiss chard which provides fiber, calcium, vitamins A, C and K, as well as powerful phytochemicals and protein to keep blood sugar in check and control cravings and hunger. Just beware of the smoothies you buy. Store-bought varieties may use artificial sweeteners, fruit juice, large amounts of fat or sweetened dairy products, contributing to higher amounts of sugar, fat and calories. If your choices for a quick breakfast on the go are limited, however, a smoothie might not be the worst choice.

Gupta said. And smoothies, according to Dr. Gupta, are much better than juices, which have even less fiber. Read more : 4 simple reasons you should never do a cleanse. So if a smoothie is your best bet for squeezing some fruits and vegetables into your diet, that's probably OK — just don't go overboard. And per Kaufman's advice, add a portion of protein as well. World globe An icon of the world globe, indicating different international options. Get the Insider App.

Click here to learn more. However, most people fall short of this mark 1. Fiber is an important nutrient that aids digestion by preventing constipation and supporting the growth of beneficial bacteria in your digestive tract 2.

Early research suggests that a healthy, thriving community of gut bacteria can help reduce inflammation, promote healthy immune function, and support mental health 3. Adequate fiber intake is also linked to a reduced risk of chronic illnesses, such as heart disease and type 2 diabetes 2. Yet, many people are not meeting their daily fiber needs — especially those who follow Western diets.

The U. Department of Agriculture USDA recommends a daily intake of at least 38 grams of fiber for men and 25 grams for women. Research indicates that most Americans, on average, eat only 16 grams of fiber each day 2. Some of the most fiber-rich foods are also common smoothie ingredients, including fruits, vegetables, whole grains such as soaked oats , nuts, seeds, and legumes such as white beans.

Smoothies are a convenient way to boost your intake of fruits, vegetables, and several other fiber-rich foods. The difference between a healthy and unhealthy smoothie largely depends on the quality and quantity of its ingredients.

Added sugar reduces the nutrient density of smoothies. Furthermore, routinely consuming too much added sugar may increase your risk of chronic ailments like heart disease, diabetes, and liver disease 4. The American Heart Association recommends limiting your intake of added sugar to no more than 9 teaspoons Commercially prepared smoothies tend to be higher in added sugar than homemade versions, but it ultimately depends on the ingredients used in each recipe.

Their Original High Protein Pineapple Smoothie is a much better option, as it provides only 4 grams of added sugar in the same serving size 7. Many sugary ingredients are easy to identify, such as granulated sugar, honey, maple syrup, ice cream, sherbet, and agave nectar.

Nonetheless, you should keep in mind that nut butters, protein powder, flavored yogurt, fruit-flavored sauces, and sugar-sweetened juices and nondairy milks are all potential sources of added sugar. Occasionally indulging in small quantities of added sugar is not likely harmful, but if you drink smoothies frequently, it may be best to limit sugary ingredients as much as possible.

When making smoothies at home, use whole fruits, such as a ripe banana, to add sweetness instead of honey or maple syrup. When buying premade smoothies, try to limit or avoid added sugar, mainly focusing on smoothies that include whole foods like fruits and veggies.

For bottled smoothies, you can find the added sugar content on the label. For made-to-order ones, check the company website or ask for nutrient information at the counter.