When you’re running low on fuel, smoothies seem like an easy, good-for-you option. It doesn’t get much easier than tossing all your ingredients into a blender and pressing start. Combine this convenience factor with the great taste, low effort prep, and ability to customize multiple different concoctions, and it’s no wonder why the global smoothie market brought in an estimated $27 billion last year alone. But all this aside – are smoothies really as healthy as they’re made out to be?
As a registered dietitian with over 20 years of experience, I have difficulty answering that question with a simple “yes” or “no” response (and there’s a few reasons why). Read on to see if smoothies are healthy for you, and what to consider before making your next blend. Plus, check out a few expert-approved tips to make your smoothies more nutritious moving forward.
Are Smoothies Healthy?
Smoothies are made by blending various ingredients, including fruit, veggies, milk, and yogurt – but they’re fair game for pretty much anything. Since there are infinite ways to create a smoothie, determining whether or not smoothies are healthy ultimately depends on what’s inside.
I’ll call out my husband’s go-to smoothie recipe as an example of how smoothies can become (relatively) unhealthy, depending on which ingredients are used. His favorite smoothie includes two bananas, a serving of sugar-added strawberry yogurt, a tablespoon of honey, and a splash of milk. While I’m always happy to see people trying to eat more fruit and low-fat dairy, I’m constantly explaining to him that his smoothie recipe doesn’t have the ideal balance of carbohydrates, healthy fat, fiber, and protein to help him feel satisfied.
His smoothie, while delicious, contains over 65 grams of sugar, with 33 grams being added sugars (not naturally occurring), which means it has more sugar than a can of regular soda. Sugar isn’t evil, but that’s a lot of it. For reference, the American Heart Association recommends adults limit their daily added-sugar intake to no more than 25 to 36 grams per day (depending on sex), because consuming too much can contribute to health problems such as type two diabetes and heart disease. While his smoothie also contains micronutrients and some protein (making it a better choice than a can of pop), his recipe is not one I’d encourage people to follow if they’re trying to support their health.
That said, enjoying a smoothie while supporting a healthy lifestyle is entirely possible. With the right balance of ingredients (carbs, healthy fats, fiber, and protein), smoothies are absolutely something that I recommend as an RD.
How to Make a Healthy Smoothie
Smoothies can be a satisfying, nutrient-dense choice or a sugar bomb, depending on the portion size and ingredients used. For a balanced smoothie that fits into a healthy lifestyle – and won’t leave your tummy grumbling shortly afterwards – try incorporating the following components:
- Protein: This important nutrient promotes satiety. While protein powder is an option, you don’t need the supplement to add protein to your smoothie. There are plenty of whole-food protein sources you can add to your smoothie like plain Greek yogurt, cottage cheese, or nut butter.
- Fruit: Use fresh or frozen fruit for natural sweetness and energy (I love using pitted prunes and a frozen banana for added flavor with no added sugar).
- Fats: Healthy fat is great for even more satiety. You can find it in ingredients like nut butter, avocado, or chia seeds.
- Vegetables: Add veggies for filling and gut-health-supporting fiber, plus micronutrients. Try bland veggies like frozen riced cauliflower or zucchini – you can hardly taste them. Even leafy greens like spinach or kale can be easily covered up by the other flavors in a smoothie, meaning this is the perfect way to sneak more servings in.
- Liquid: You’ll need a liquid to blend your smoothie well. You can go for water, or choose one with additional nutrients, like milk, a plant-based milk alternative, coconut water, or 100 percent fruit juice.
To elevate my husband’s go-to smoothie, for instance, I’d include only one banana instead of two, plain Greek yogurt instead of a high-sugar and low-protein yogurt, prunes instead of honey for natural sweetness, and frozen riced cauliflower. Those swaps give the smoothie recipe more fiber, protein, and nutrients to help it fuel the body without risking a sugar crash. Adding hemp, flax, or chia seeds would provide a boost of nutrients too.
By keeping some general guidelines in mind when building a smoothie, you can have what many nutrition professionals would consider a healthy choice – and it should also help you feel more satisfied long after enjoying it. That said, it’s important to remember that everybody has different needs, and what may be considered “healthy” for one person may not be the best fit for another.
When in doubt, lean on your own healthcare provider or a nutrition professional for more personalized guidance on which smoothie ingredients are right for you.
– Additional reporting by Chandler Plante
Lauren Manaker (she/her) is an award-winning registered dietitian and freelance writer who is passionate about providing evidence-based nutrition information in a fun and interesting way. Lauren is a PS Council member.
Chandler Plante (she/her) is an assistant health and fitness editor for PS. She has over four years of professional journalism experience, previously working as an editorial assistant for People magazine and contributing to Ladygunn, Millie, and Bustle Digital Group.
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