- According to nutritionists, making smoothies with just fruit is a mistake that causes blood sugar spikes.
- Adding healthy fats, protein and fiber is key, Nichola Ludlam-Raine told Insider.
- She shared five recipes for nutritionally balanced smoothies, from carrot cake to apple pie flavors.
Smoothies are convenient, nutritious, and make a delicious snack or meal, but depending on the ingredients, they may not be as healthy as you might think.
If your smoothie is made with only fruit, it will not be nutritionally balanced. blood sugar spike It crashes, but it also doesn’t keep you feeling full for long.
“The main mistake people make when making smoothies is making them 100% fruit,” says registered dietitian Nicola Ludrum-Rain told an insider.
For a more balanced smoothie, combine one or two different fruits, such as one or a half large bananas and a handful of berries (fresh or frozen), milk, or dairy-free alternatives It’s fortified with calcium and iodine, as well as a handful of greens such as spinach, Ludlam-Raine said.
Then you can add additional ingredients like greek yogurtnut butters, oats, and/or protein powder to add more flavor and add extra nutrients, including healthy fats. fiberWhen proteinshe said.
“These combinations help slow the release of energy from the blended fruits,” said Ludlam-Raine.
Below are Ludlam-Raine’s five favorite smoothie recipes.
chocolate hazelnut smoothie
“This is one of my favorite breakfast smoothie recipes when I’m short on time. Not only is it delicious (and who doesn’t like chocolate for breakfast?), it’s also packed with carbohydrates for energy. contains.includes slow release oats, And it’s a natural source of protein from Greek yogurt to keep you feeling full,” said Ludlam-Raine.
“It will also be perfect after exercise Replenish glycogen with a mid-morning or mid-afternoon snack and continue until your next meal. “
- 1 cup hazelnut milk substitute (or other milk)
- 1/3 cup Greek yogurt
- 2 teaspoons cocoa or cocoa powder
- 1 Medjool Date
- 1/4 cup oats
- 1/2 frozen banana
- 1/2 teaspoon cinnamon
apple pie smoothie
- 1 cup unsweetened almond milk
- 1 apple (cored and chopped)
- 1/4 cup oats
- 1/2 teaspoon cinnamon
natural protein shake
- 1 cup almond milk
- 1/2 cup frozen blueberries
- 1 1/2 cups Greek yogurt
- 1 tablespoon nut butter
- 1 tablespoon chia seeds (soak in 3 tablespoons water for 20 minutes)
- 1/2 teaspoon cinnamon
healthy fat green smoothie
- 1/2 avocado
- 1 handful of spinach
- 1/2 cup chopped pineapple
- 1 cup water or coconut water
carrot cake smoothie
- 1 cup coconut milk (from carton)
- 1/4 cup walnuts
- 1 carrot (peeled and chopped)
- 1 tablespoon oats
- 1 tablespoon natural yogurt
- 1/2 frozen banana
- 2 pit dates
