You can get nearly halfway to your daily veggie goal by starting your day with a green smoothie. Most veggie smoothies get their green from spinach or kale. These two vegetables have a lot in common: a similar amount of fiber , protein, fat, and calories, according to the U.
Spinach, on the other hand, offers more iron, magnesium, potassium , and vitamin K than kale. The point is to load up. USDA research suggests noshing on leafy greens may help reduce the risk for cancer, osteoporosis , inflammatory diseases, heart disease, and type 2 diabetes. The National Institute on Aging reports they can also protect against cognitive decline. Whitney English Tabaie, RDN , a Los Angeles—based registered dietitian nutritionist and personal trainer, says a snack-size smoothie should be about to calories, while a smoothie intended to replace a meal should be to calories.
To keep things light, Allen suggests adding protein, such as skim milk, yogurt, or protein powder to the smoothie. Keep portion size in check, too. The easiest way to keep the smoothie healthy is to make it yourself at home.
Here are 10 recipes to try. With only four or five ingredients, chances are this smoothie's components are already in your kitchen. The optional oats can help with weight control: They increase satiety by slowing down how quickly your body absorbs the nutrients, according to Harvard T. Chan School of Public Health. The magic of this recipe comes from the protein and healthy fats you pack into the blender, which amps up the fullness factor.
Those nutrients come in the form of almond butter 3. This one checks the boxes for low-carb dieters : With no added sugars, it contains 15 g of total carbs. It also features keto diet —friendly collagen protein powder and MCT medium chain triglyceride oil powder to increase the protein and healthy fat content, making it a well-balanced meal. Peanut butter and banana are a dreamy combo — and a nutritious one, too, especially with the addition of two handfuls of kale.
Kale takes a backseat to the peanut butter and banana flavors, making it an easy way to sneak greens into your meals. The standard kale, blueberry , and banana smoothie recipe gets a twist with the addition of ginger.
Ginger is popular in the alternative medicine space, according to the publication Herbal Medicine: Biomolecular and Clinical Aspects. This smoothie recipe makes it easy to add this healthful ingredient to your diet. Low carb diets are often promoted for weight loss because most high-carbohydrate foods are unhealthy. They are loaded with added sugars, refined wheat flour, trans-fats. They make it very easy to go overboard on calories. Fresh fruits and green smoothies , on the other hand, contain no added sugars, fats, or refined ingredients.
A ounce green smoothie meal replacement will help you feel full and satisfied. The sweet fruit will help curb your cravings for sweets without all of the negative effects of added sugars. My Experience: I have done both low-carb and high-carb diets. Eating low-carb is difficult and cravings were a constant struggle.
My mood was poor and I was ready to give up the diet once I got down to my weight goal which, by the way was 20 pounds more than my current weight. There is no need to restrict or limit sweet fruit in your green smoothies unless you have a medical reason to do so. Are you diabetic? Check out low-carb green smoothie recipes! My typical ounce meal replacement green smoothie will contain about calories men will probably be more satisfied with a calorie green smoothie — about 4 pieces of fruit — banana, mango, apple and orange and an entire head of romaine lettuce or four cups of other leafy green.
Adding this much fruit provides the calories to make this smoothie a meal. A vegetable-based smoothie will not provide sufficient calories to be a meal replacement smoothie. The problem with this is that you might still feel full from the fiber, but you risk under-consuming calories, especially if you follow a raw food or whole foods diet.
Getting too few calories will sabotage weight loss and lead to nutrient deficiencies and health problems. In short, fruit-based green smoothies can replace meals and are effective for weight loss. Plus, the ratio fruits to greens is best for flavor, too.
Vegetable-based smoothies are too low in calories to be considered meals, so they are better used to supplement a calorie-sufficient whole foods diet between meals or consumed with meals — if you wish to do so.
If you are concerned about sugar, look into other areas of your diet first. Green smoothies should replace unhealthy foods. There is no evidence for this. In fact, the overwhelming evidence from decades of published health studies show that people who consume more fruits and vegetables have a lower risk of developing diabetes. There is no evidence that the sugars in fruit will cause, or increase risk for diabetes. There are often genetic, lifestyle, environmental, and dietary not just sugar and carbs, but also fat that play a role rather than a simple dietary faux pas.
The health studies that have pointed to sugar as a potential risk factor for diabetes specifically state that added sugars are the culprit specifically sugar-sweetened beverages , and NOT the naturally-occurring sugars found in fruits and other whole foods. Sugars that are in the fruits that you blend in a green smoothie do come in contact with your teeth and feed the bacteria in your mouth that promote tooth decay.
However, green smoothies are not the only source of sugars and even non- sugary foods like nuts can lead to dental problems. It is important to good dental hygiene no matter what you eat. A major benefit from green smoothies is that you can increase your leafy green intake which will naturally boost the amount of calcium, magnesium and phosphorus in your diet — three minerals that help build and maintain strong bones.
No, it will not. However, raw kale and other cruciferous vegetables like bok choy, broccoli, and cabbage, can exacerbate an existing thyroid condition. It may also interfere with thyroid medication. No, not unless you currently have, have had, or are at risk for developing calcium-oxalate kidney stones. However, there is zero evidence that the oxalic acid content in spinach is harmful in any way, or that it increases risk of developing kidney stones.
No, blending does not turn your nutritious fruit into junk food. The food combining hypothesis was debunked more than 70 years ago, and is not consistent with what we now know about human digestion. There is no scientific basis for abiding by food combining rules. There is nothing wrong with blending greens with fruit, or mixing acid fruits citrus with sweet fruits bananas.
Feel free to blend melons with anything you want in your green smoothies. I touched on this in the weight loss section earlier, but this is in regards to whether or not it is overall healthier to chew your food or drink it — specifically for digestion. Chewing releases saliva and digestive enzymes. Saliva is still released as you drink a green smoothie. I usually snack on bits of fruit and even greens as I make my smoothie. This helps rev up the digestive engine. Each sip you take ads saliva.
And your stomach and intestines are perfectly capable of digesting it. Some people are concerned that drinking green smoothies can cause the jaw to atrophy and weaken. I find this fear to be totally unfounded.
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