By Danielle Wilcock, Nutritionist – www.mindbodynutr.com – @mindbodynutrition_
If done right, smoothies can make real nutritional sense, packing satisfying ingredients along with fibre, vitamins and minerals into one handy, convenient jar. If you’re turning to smoothies as part of your weight loss strategy or keen to take your healthy eating up a notch, nutritionist Danielle Wilcock urges you to be mindful of what you’re packing in them.
SMOOTHIES can be a convenient and delicious dietary component but they can come at a nutritional cost.
Some of the most seemingly healthy smoothies can rack up substantial calories from ingredients that are considerably high in sugar and saturated fat.
So before you frequent your local gym or juice bar be mindful of smoothie ingredients.
That avocado infused green smoothie will contain a hefty quantity of saturated fat.
Anything with high quantities of fruit will be high in sugar, albeit naturally derived.
Then we have the protein powder smoothies. They might taste delightful but the protein content and added carbohydrate is most likely in excess of most consumers’ dietary requirements.
Below are some things to think about when opting for smoothies or constructing them at home.
Be mindful of boosters
Nut butters, chia seeds, and protein powders can all be great additions to your smoothie however, it’s possible to go overboard.
A tablespoon of either peanut or almond butter has about 100 calories and protein powders often start in the 100-calorie range per tablespoon.
Seeds and meals, such as chia, almond and flax, if they’re being added to smoothies can quickly notch up the energy content; two-three tablespoons can easily add over 100 calories. If you aren’t careful with these ‘healthy’ smoothie boosters, the energy content in the form of calories can add up quickly.
This definitely hinders weight loss goals and impacts upon overall dietary efficiency.
Breakfast smoothies
If you’re an avid breakfast smoothie lover, then be cautious of consuming them alongside other breakfast components such as toast and cereal.
If your smoothie contains protein powder, greek yogurt or nut butters, there’s a good chance it will contain all you need to kick start the day.
The energy content in the form of calories will likely be sufficient enough to fuel you for the following hours of the morning.
Most smoothies will be nutritionally sufficient enough to replace your breakfast meal rather than accompany it.
If you enjoy a smoothie alongside your morning eats, you may want to reconsider your smoothie recipe to lighten the calorie load.
Fruit fiend
We’re all told to eat our five a day, which includes fruit.
Although fruit is a healthy smoothie ingredient, it’s possible to get too much of a good thing.
Fruits contain lots of sugar, hence the sweet taste, and while these sugars are naturally derived, they do provide excess energy in the form of calories.
As a general rule, to stick to about one cup of fruit per smoothie, this equates to about a serving. Putting a few different fruits in your blender can easily add up to much more so if you’re mixing fruits, keep an eye on the total amount.
Some fruits provide more nutritional bang for their buck, for example berries are slightly lower in sugar than apples and oranges and provide significant anti-oxidative properties.
Bananas are a great source of fibre and contain essential mineral potassium, they’re satiating so make for a great breakfast smoothie component.
Sweet deal
It pays to keep tabs on the sweeteners you’re using.
Be it maple syrup, honey, agave, coconut sugar, or any other form of added sugar, too much sweetener is where many smoothies can lose their nutritional gold star.
Other added sugars may come in the form of plant-based milks and flavoured yogurts.
Since fruit is naturally sweet, see if you can get by with just a hint of added sugar, if any.
Ingredients
Fruit: Start with one cup fresh or frozen fruit. Some great fruit bases include strawberries, blueberries, mangoes, bananas.
Veggie: If you don’t mind the bright, green colour, adding a handful of spinach or kale is an easy way to introduce more antioxidants.
Protein: Opt for about half to one full cup of plain, low-fat Greek yogurt, which has up to 24g of protein. Alternatively, use protein powder. Both will make for a hunger-busting smoothie, but they’re also great for post workout recovery. Watch out for added or artificial sweeteners.
Liquid: Options include milk, non-dairy milk, coconut water, iced coffee or tea and juice.
Ice: Adding a handful of ice cubes adds more volume.
Grains: Addition oats or other fibre rich grains will keep you feeling fuller for longer while providing you with a source of quality carbohydrate (wholegrain)
