ARE SMOOTHIES GOOD FOR THE BODY?

What are healthy smoothies made from? Can you drink smoothies in the morning? Can you lose weight with smoothies?

Refreshing smoothies are always prepared without added sugar. This type of smoothie adds a mixture of sweet and sour ingredients. For example, you can mix sweet bananas or apples with currants, adding freshly squeezed orange or lemon juice.

Saturating smoothies are prepared thick, with little (or no addition) juice or water. They can be so thick that they use a cocktail tube and a dessert spoon for consumption. You can use raw eggs (but only from trusted brands), high-carb fruits (like bananas), milk, cream, or yogurt for filling smoothies.

Dessert smoothies have a particularly rich sweet taste. In addition to very sweet fruits, you can add a little sugar, syrup, or honey to such a smoothie. Chocolate, cocoa, vanilla, cinnamon, peanut butter, or grated nuts are often added to dessert smoothies, making the drink look like French mousse.

Cold smoothies are a traditional drink for hot summer days. It is customary to sip such a drink from a straw slowly, so it is very important to prepare it not too thick. Usually, 2-3 types of fruits are taken as a basis (banana, pineapple, apple, orange, etc.), to which a handful of berries (raspberries, strawberries, blackberries, blueberries, currants) are added, and, of course, many, many pieces of ice. You can add a little milk or cream to a cold smoothie if desired.

Vegetable smoothies are a favorite treat for raw vegetarians and weight loss diets, which can be a light and healthy snack or a low-calorie but quite satisfying dinner. Sweet ingredients are never used to make a vegetable smoothie. Moreover, sometimes it would be good to salt such a smoothie. Spanish gazpacho soup is a great example of a classic vegetable smoothie.

Milk smoothies can also be called a milkshake. For their preparation, fresh sweet fruits or berries are used; a mixture of the first and second is also acceptable. Instead of milk, you can use cream, kefir, or yogurt; the choice depends only on your taste preferences. However, smoothies with cream and kefir will be much more nutritious, especially when combined with high-carb fruits.

Protein smoothies. This species is considered one of the most balanced in composition. Protein powder can be added to a mixture of berries, fruits, or vegetables. In this form, the smoothie also becomes a source of easily digestible protein and may well replace a full meal – for example, in hot weather, when you are not too hungry and want something light, refreshing, and healthy.

MYTHS AND TRUTH ABOUT THE HEALTH BENEFITS OF SMOOTHIES

MYTH 1. SMOOTHIES REPLACE THE MAIN MEAL.

Mostly, this is a myth, but not in all cases. Yes, regarding calories and BJU, some smoothies can be compared with a full meal; however, because you do not chew food, the satiety signal does not enter the brain. Therefore, even though you have already consumed a lot of calories, soon you will want to eat again. Milk smoothies can replace an early breakfast, but only 1-2 times a week, without turning it into a permanent habit. Smoothies are best for snacking between the first and second meals. To turn a smoothie into a full-fledged meal that will boost strength and energy, it is recommended to add protein powder. Athletes often resort to this type of smoothie consumption.

MYTH 2. SMOOTHIES ARE HEALTHIER THAN FRUIT OR VEGETABLE JUICE.

This is true. The most important advantage of a smoothie over juice is that the fiber from vegetables and fruits remains in the smoothie. Juices are deprived of this fiber, becoming a regular “fast” carbohydrate. In addition, many more often choose packaged store-bought juices, which, as a rule, contain a lot of sugar, which does not benefit the body, unlike freshly made natural smoothies. It is also worth noting that smoothies made from unpeeled fruits and vegetables benefit the body. Their skin contains fiber, which positively affects the functioning of the digestive tract.

MYTH 3. SMOOTHIES HELP YOU LOSE WEIGHT.

This question cannot be answered unambiguously. There are many different smoothie recipes, and only some are low-calorie because many smoothies include foods such as avocado, banana, honey, and cream. Of course, these drinks are very healthy, but at the same time very high in calories. These smoothies are not dietary.

However, vegetable smoothies will not harm the figure in any way and will help slightly muffle the feeling of hunger between meals. Smoothies based on berries and non-caloric fruits will also not harm the figure. However, it is important to remember the number of carbohydrates in them, stay within the recommended daily allowance, and consume a fruit drink before 4 pm.

If you can’t imagine your life without sweets, replace your usual desserts with 250 ml of berry-fruit smoothie. If you follow the norm of calories, this will not harm the figure, and maintaining a calorie deficit will help you lose weight.

MYTH 4. THE BEST TIME FOR A SMOOTHIE IS BREAKFAST.

It’s a myth that most fruit on an empty stomach can cause acidity and heartburn. The best time for a smoothie is lunch or an afternoon snack. However, to start your day with this drink, choose a milk smoothie with bananas and oatmeal. You can also add toast to this breakfast if you wish.

MYTH 5. A HEALTHY SMOOTHIE CONTAINS A LOT OF VEGETABLES AND HERBS.

It is a myth. Giving preference to vegetable green smoothies, completely ignoring other types, should only be for those who want to get rid of excess weight quickly. Natural smoothies based on berries and fruits will also benefit the body, as they contain many vitamins, minerals, and in some cases, fiber and proteins. Of course, such a drink will be much more nutritious, but this is necessary to maintain its benefits.

WHO SHOULDN’T DRINK SMOOTHIES?

• Most types of smoothies are not recommended on an empty stomach, especially for people who have problems with the health of the digestive system. Neglecting this rule can lead to side effects such as bloating, flatulence, loose stools, and abdominal discomfort.
• People with type 1 and type 2 diabetes cannot consume smoothies because they often contain liquid “fast” carbohydrates. Almost all smoothies would have a high glycemic index, even if no sweeteners were used in the preparation.
• Dentists warn that the frequent use of fruit and vegetable smoothies can adversely affect the condition of tooth enamel due to the high content of acids. That is why drinking the mixture through a straw is recommended – so the drink is less in contact with the teeth. And after drinking a highly concentrated smoothie, you should rinse your mouth well with clean water or a special tooth rinse.
• It is also worth remembering that excessive consumption of smoothies can lead to an imbalance in the intestinal microflora due to the increased content of sugars (glucose), which are a breeding ground for many types of bacteria that cause fermentation processes. And also because of the high content of “fast” carbohydrates in many variations of the preparation of this drink.

HOW MANY SMOOTHIES CAN YOU DRINK A DAY?

The recommended daily allowance is one cocktail glass (250 ml). You can use a smoothie for a second breakfast or afternoon snack, especially if prepared based on a protein product. A fruit and berry smoothie can be a great dessert replacement after one or two meals. However, you should not get carried away with smoothies, especially in the evening, or replace all meals with them.

SHOULD I GIVE SMOOTHIES TO CHILDREN, AND AT WHAT AGE?

Of course, it is not only possible but necessary to give children healthy homemade fruit or vegetable smoothies, the main thing is to know at what age the child’s body begins to absorb them normally, but everything is very simple here. As soon as the child has tried all the components that make up the drink separately and you see that he is not allergic to them, you can gradually introduce smoothies into the children’s diet, starting with small portions. Mix smoothies for children to a homogeneous and tender consistency is better.