Smoothies can be a nutrition powerhouse if made correctly. Even a homemade smoothie can have unwanted sugar, calories, and fats, as to enhance the taste you put in things which helps you add on the numbers on the weighing scale. You have to be very careful about what you blend in your drink.

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Smoothies made from healthy ingredients can fulfill your daily fruits and veggie requirements and keep you full for a longer period of time. Being rich in vitamins, minerals, and fiber they can keep the body away from diseases and make up for the lack of essential nutrients.

Those available in food chains are loaded with unnecessary fats and creams, sugar and are very unhealthy and make you gain extra kilos. They are packed with calories and increase your flab around the waistline.

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Unhealthy Smoothie Bases And Ingredients

There are certain bases and ingredients for the smoothies which are harmful when added to this healthy blend. Some of them might enhance the taste but would prove to be harmful to your health.

  • Packaged fruit juices
  • Tap water
  • Ice cream
  • Sherbet
  • Cheap protein powders
  • Whipped cream
  • Cream soda

How Can You Blend Health Into Your Smoothie?

Let’s look over on how to make a healthy smoothie.

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Low-Fat Smoothies: Smoothies containing ice creams and full-fat yogurt are very high in calories. Always make your smoothie in non-fat yogurt or cottage cheese which contains protein to keep you filled up and fulfill the calorie requirement.

Make Your Smoothies Yourself: By mixing ingredients yourself you know what is being added to make a smoothie. The flavor you like and how much calories to be put in can be decided. This helps you savor the taste more, and brings in a feel-good factor. Different ingredients which can be blended into a smoothie are fresh vegetables, fresh fruits, stevia, oatmeal, raw nuts, organic honey, yogurt, chia seeds and many more.

Add More Ice To It: Ice helps in thickening the smoothies without adding calories to it. As drinking thicker version makes you feel fuller than the thinner ones, even when the calorie amount stays the same.

Use Whole Fruits Instead Of Fruit Juices: Whole fruits along with being vitamin-rich give fiber which is very necessary for weight loss. The smoothie can be thickened by freezing the fruits before blending them into a smoothie. Packed fruit juices are a big no for the recipe as it adds sugar to your drink.

Veggies in a Smoothie: Vegetables add a nutritional punch to the smoothie. But you should be comfortable with the taste and color as it might not be as tangy as the fruity ones but sure will be very healthy. And when blending, keep the taste of particular veggies in mind. It can come out to taste actually very good.

A Dash Of Omega 3: Put a spoon of flax seeds to the smoothie. It will not only make the smoothies fiber-rich but will also add the inflammation-fighting omega -3 fatty acids and raise the health quotient of your smoothie. Flaxseeds are known to have emerged as a potential functional food source (1). Adding them to any meal increases its nutritional count.

Smoothies can be very healthy to be taken in breakfast and can give a healthy kick to your day but only if made with keeping the health parameters in mind. Never sweeten or thicken them with the not required calories. Always try to raise the taste along with raising its nutrition level.

Sheetal DeCaria MD

Written, Edited or Reviewed By:

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Last Modified On: July 19, 2019

This article does not provide medical advice. See disclaimer

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