6 Ingredients That Make Your Smoothie Less Healthy Than You Think

Smoothies typically embody fruits or greens, however that doesn’t mechanically make them a wholesome selection. Sure components can undermine a smoothie’s dietary worth. Listed here are six additions that will do extra hurt than good.

Whereas entire, unsweetened fruit is a typical smoothie staple, fruit juice shouldn’t be. “Fruit juice might be loaded with sugar,” Jordan Langhough, RD, CPT, registered dietitian and proprietor of Jordan Langhough Vitamin & Health, advised Well being.

A few of that sugar could also be pure—however many fruit juices comprise added sugars, which have been linked to an elevated danger of kind 2 diabetes and coronary heart illness. Juicing additionally strips most of a fruit’s fiber, which might result in a quicker rise in blood sugar, Langhough stated.

Higher choices embody unsweetened milk, coconut water, or plain water.

Flavored yogurts typically comprise added sugars, with some manufacturers and varieties packing greater than 13 grams in a single serving, Jessica Brantley-Lopez, MBA, RDN, a non-public observe dietitian primarily based in California, advised Well being. That’s greater than half of the American Coronary heart Affiliation’s really helpful every day added-sugar restrict of 25 grams for girls and greater than a 3rd of the restrict of 36 grams for males. It is also greater than the roughly 10 grams included in a Krispy Kreme Authentic Glazed donut, Brantley-Lopez added.

As a substitute, go for plain kefir or Greek yogurt, which might enhance the protein and probiotic content material of your smoothie with out the added sugar.

Some nut butters might be excessive in sodium, added sugars, preservatives, and added fat like palm oil and coconut oil, which might detract from a smoothie’s dietary worth. Should you’re aiming for a more healthy choice, it’s greatest to keep away from these varieties.

As a substitute, select nut butters made with only one or two components—however be cautious about including an excessive amount of. “Contemplating 2 tablespoons of peanut butter have about 15 grams of fats, this could add up fairly fast should you’re not aware,” Tatiana Vélez-Burgos, MS, RD, CSSD, sports activities dietitian at Gasoline Labs, advised Well being.

Some folks add protein powder to their smoothies, however this common complement generally is a hidden supply of added sugars or sugar substitutes. “Sugar alcohols might be onerous on the intestine when consumed in bigger quantities—as can synthetic sweeteners,” Langhough stated.

Complete grains like oats can add fiber, B nutritional vitamins, and minerals to a smoothie, serving to enhance satiety and general diet. Nonetheless, tossing flavored oatmeal packets or granola into the blender isn’t all the time essentially the most nutritious selection. “A single packet of maple and brown sugar oatmeal can have 12 grams of added sugar,” Langhough stated. Granolas, too, might be excessive in added sugar and fats, Vélez added.

Plant-based milks are a well-liked smoothie base, however many add little dietary worth, Brantley-Lopez stated. “Milk options corresponding to oat, almond, and rice have minimal to no protein (0 to three grams per serving),” she defined. Some varieties may comprise as much as 13 grams of added sugar. 

For higher-protein choices, Vélez advised low-fat dairy milk or soy milk, which might present about 8 to 12 grams of protein per cup. Selecting fortified, unsweetened plant-based milks can even assist enhance diet.