Everyone loves a Smoothie, young people, old people, parents, busy people, it seems like the perfect meal-in-a-drink. The only thing we do sometimes wonder about is: are smoothies healthy? A Smoothie or fruit shake is usually made from a mixture of vegetables, juice, yogurt, and nuts. They can either be dairy or non-dairy products. Many shakes include frozen fruit or cubes of ice to give it that ice-cold consistency. Their flavor is determined by the combination of the ingredients.
There are generally three types of smoothies:
- Fruit smoothie: usually includes one or more fruits mixed with juice, water, milk, or ice cream.
- Green smoothie: contain leafy vegetables and fruits mixed with water, juice, or milk. However, fruit is added sometimes just to make it more palatable.
- Protein shake: starts with a fruit or vegetable and a liquid, plus a source of protein, such as Greek yogurt, cheese, silk tofu, or protein powder.
Because shakes are customizable, it’s easy to add nutrients to them. Many people enjoy smoothies for breakfast or a snack between meals. They can be a great way to incorporate healthier foods into your diet. It works wonders for a pre-and post-workout supplement.
You can boost your fruit and vegetable intake
Smoothies made primarily from fresh or frozen products can increase your intake of fruits and vegetables, which provide a variety of essential vitamins, minerals, fiber, and antioxidants. These nutrients can reduce inflammation, improve digestion, and reduce the risk of chronic diseases such as obesity, heart disease, and age-related mental decline. It is recommended that adults eat at least 5 servings (approximately 400 grams) of fruits and vegetables a day. However, most people do not meet this standard. If you find that you are not eating enough fruits or vegetables, smoothies can be a delicious way to serve 2 or 3 more servings.
You can support or increase your fiber intake
Fiber is an important nutrient that helps digestion by preventing constipation and promoting the growth of beneficial bacteria in the digestive tract. Early research has shown that a healthy, thriving intestinal bacterial community, or gut flora in laymen’s terms, can help reduce inflammation, promote healthy immune function, and support mental health. Adequate fiber intake is also related to reducing the risk of chronic diseases, such as heart disease and type 2 diabetes. However, many people cannot meet their daily fiber needs, especially those on a Western diet. With the right ingredients, smoothies can be a great way to increase fiber intake.
Some foods with high fiber content are also common ingredients in smoothies, such as fruits, vegetables, whole grains such as soaked oatmeal, nuts, seeds, and beans. A high-protein, high-fiber shake can even help you lose weight by keeping you feeling full for longer.
You can be create healthy smoothies
The most nutritious shakes are made with whole foods such as vegetables, fruit, yogurt, and healthy fats. Smoothies with a lot of sugar added are not so nutritious and will harm your health over time. If you are looking for a creative way to increase your intake of fruits and vegetables, then smoothies might be your best choice.