Smoothies can offer various health benefits and delicious flavors, whether for a meal replacement or an afternoon snack. However, smoothies can contain high amounts of sugar and calories, begging the question, “Are smoothies actually healthy for you?”
Read on to learn more about smoothies and to find the answer to this question.
Smoothie Basics
According to the Centers for Disease Control and Prevention (CDC), only 9% of adults consume the recommended amount of vegetables, and 12% consume the recommended amount of fruits. Long-term nutrient deficiency can result in numerous health concerns, like cardiovascular disease. The good news is that smoothies can help you get the nutrients you need in a quick, travel-ready manner. Common ingredients in smoothies include:
- Fruits
- Liquids like water or milk
- Nuts and seeds
- Vegetables
- Yogurt and other dairy products
One of the best things about smoothies is their customizability. While there is a general outline for what makes a smoothie, you can make it anything you want. However, smoothies can quickly add up in calories and sugar content, with some containing up to 50 grams of sugar and around 1,000 calories.
Smoothies and Sugar
While sugar is an integral part of our diets, processed sugars are among the worst for you. Consuming sugar from fruit and other naturally sweet foods is a much healthier choice. Your local smoothie stores often add artificial sweeteners to their smoothies, increasing your risk of diabetes and heart disease. They may taste good, but they aren’t good for you. It’s important to be aware of what you’re consuming and how it affects your body.
Foods that contain natural sugars include:
These are just a few examples of foods naturally high in sugar that can satisfy your sweet tooth and benefit your health at the same time. They also make great additions to smoothies.
Smoothies as Meal Replacements
When life gets busy, and there’s no time to cook a healthy meal, you can throw in some of your favorite fruits and vegetables for a quick, nutritious meal to take with you on the go. If done the right way, smoothies can become great meal replacements and an easy way for you to get the nutrients your body needs.
Ensure your smoothie replaces your meal with sufficient calories and nutrients to fuel your body. Adding protein supplements is also common for smoothies, which helps you stay full longer while you get the same amount of protein as you would in a cooked meal.
Smoothies can also offer a variety of health benefits, including:
- Detoxification
- Gut health
- Increased fiber intake
- Increased fruit and vegetable consumption
- Muscle and bone health
You have the power to make a smoothie that either works for or against you. If you adopt a healthy mindset, the possibilities are endless for delicious smoothie recipes.
Smoothie Science
Macronutrients are nutrients needed in large quantities that provide your body with the calories and energy needed to carry out daily functions. They break down into three main groups, which are carbohydrates, fats and proteins. Here is a breakdown of your targeted daily intake, according to the National Library of Medicine:
- Carbohydrates: 45% to 65% of daily calories
- Fats: 20% to 35% of daily calories
- Protein: 10% to 35% of daily calories
These macronutrient recommendations can help you maintain your desired weight while drinking the smoothies you love. The recommendations can guide you in what to include in your smoothies and how to have them work for your whole health.
Your Partner in Whole-Person Health
At AdventHealth, we care for all of you in body, mind and spirit. Our expert care teams provide you with the knowledge needed to supply your body with the right nutrients to thrive. Visit us here to learn more about our wellness health care or to find a doctor near you.
