Can you get all your nutrition from smoothies and juices?
It’s the ultimate meal in a minute. What could be quicker and simpler than throwing a bunch of healthy goodies into a blender, giving it a whirl and like magic – a healthy snack emerges in a jiffy!
Sounds great, but what’s the catch?
Smoothies and juices can be a convenient and tasty way to get your daily fill of fruit, vegetables and other nutritious ingredients, but they do fall short in some ways. Mainly, while they can provide essential vitamins and minerals, they often lack specific nutrients that we need which come from fibre and protein.
Sugar overload
One aspect that many people might not realise about smoothies is the potential for excess calories and sugar, especially when store-bought or restaurant-made. Some come loaded with added sugars, syrups or sweetened fruit juices to enhance the flavour. Additionally, portion sizes can be larger than necessary, leading to consuming more calories than intended.
Another lesser-known aspect is the importance of balance and variety in smoothie ingredients. It's not just about throwing in a bunch of fruit and some liquid. Add vegetables, healthy fats (like avocado or nut butter) and sources of protein (such as yoghurt, protein powder or tofu) to make smoothies more satisfying and nutritionally-balanced.
When it comes to juicing, you can often end up with less fibre than you anticipated. Juicing extracts the liquids and nutrients and often removes the fibre-rich pulp – which is important for the digestive process.
Also, be mindful of calorie counts. We often think that smoothies are low-calorie and perfect for weight–loss. Sure, they can be nutritious but how many calories you’re getting depends on your ingredients. Remember – not all calories are healthy!
Good to know
- Use lots of fruit, green veggies, nuts and seeds to ramp up your smoothie health punch.
- For a dose of protein, add yoghurt, nut butter or protein powder to power-up your smoothies. It's important to ensure you're getting an adequate amount of protein, especially if relying on smoothies as a meal replacement.
- Mind the sugar! No reason to sabotage your smoothie with sugar – rather use natural sweeteners like a teaspoon of honey or berries which naturally contain sugar.
- Ensure that all ingredients are blended thoroughly to get a smooth texture and to maximise nutrient absorption.
- Experiment with spices. Enhance the flavour of your smoothie with spices like cinnamon, ginger or turmeric, which also offer potential health benefits.
- Boost with Superfoods. Consider adding nutrient-dense superfoods such as spirulina, matcha powder, cacao nibs or acai berries to increase the antioxidant content.
- Opt for whole fruits instead of fruit juices to retain as much fibre as possible and reduce the overall sugar content. Berries, bananas, apples and citrus fruits are all excellent choices.
- Add sources of protein such as Greek yoghurt, tofu, hemp seeds, chia seeds or a scoop of protein powder to help keep you feeling full and satisfied.
Disclaimer
This article is for informational purposes only. Always check with your doctor or medical practitioner about any health concerns, before embarking on any fitness or nutrition programme, or using any medication.