680, 493, 448 and 964: These are a handful of calorie counts that correspond to some of the
most popular smoothies on a well-known smoothie vendor’s menu.
Fortunately, it’s easy to create healthful smoothies at home that taste great without packing a hefty number of calories. What you put in them is key, says Lauren Blake, a registered dietician with The Ohio State University Wexner Medical Center.
“Fruit smoothies can be very healthy if you use the right ingredients,” Blake says.
Using whole fruits and vegetables along with protein and healthful fat is the best way to
ensure your smoothies include a hefty dose of vitamins and minerals, Blake says. Frozen dark cherries and wild blueberries, for example, include antioxidants that can fight against disease.
“Every food offers different nutrients, so be sure to switch up the produce you put into your smoothies,” she says.
The Base
Skip fruit juice and stick to whole fruit, which contains the fiber important for satiety and blood
sugar control. The difference between the two can be striking. One cup of orange juice has almost twice the sugar as a whole orange.
Select whole, preferably unprocessed fruit such as apples, oranges, mangos, plums and even kiwis. One of the big problems with smoothies is their high sugar content, and choosing fruit based on glycemic index, a way of measuring one’s impact on blood sugar and insulin, can be a way to mediate this.
“Picking fruit with a low glycemic index, such as apples and pears, can help control your blood sugar spiking,” Blake says.
An apple, for instance, has a score of 39, while a banana has a score of 62. Dates have a score of 42, while grapefruit has an extremely low score of 25. Pears have an average score of 38.
Fruits can also help sweeten your smoothie.
“Use a pitted date to sweeten your smoothie,” Blake says. “Dates are a whole food carbohydrate that are packed with fiber and nutrients.”
The Greens
Vegetables are low in calories and carbohydrates and high in fiber, which makes them a great addition to any smoothie, Blake says.
Many veggies can be blended into smoothies with only minor changes to the overall flavor. Those new to “green” smoothies can find spinach to be a safe bet, but kale, beets, cucumber and carrots are also viable options. Carrots, which have a low glycemic index score of 35, are a nice way to mitigate blood sugar.
A small amount of hummus also is a smart choice. While chock full of healthful fat, it also holds an incredibly low score of 6.
The Stuff to Avoid
Blake recommends that people avoid using fruit juice or fruit juice concentrate, ice cream or sherbet in smoothies.
“These smoothies give you a mega dose of simple sugar and are usually much higher in calories,” she says.
Sweeteners such as agave nectar, honey or maple sugar should also be avoided, as they are just simple, concentrated carbohydrates.
The Bottom Line
Choose smoothie ingredients wisely. It’s best to make smoothies with 2-3 servings of fruit, around 2 servings of vegetables and some healthful protein or fat, Blake says.
The Professional’s Smoothie
Nutritionist Lauren Blake shares her favorite green smoothie recipe.
1 banana
2 large handfuls of spinach
¼ cup frozen pineapple
¼ cup frozen mango
1 heaping Tbsp. natural almond butter
1 Tbsp. ground flaxseed
½ cup unsweetened vanilla almond milk
David Allen is a contributing writer. Feedback welcome at ssole@cityscenemediagroup.com.
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