Which are the best smoothie ingredients to include in your daily/weekly/monthly diet plan? That’s one among a million questions for many beginner and pro dieters alike. That said, before you fire up your blender, consider some key nutritious additions we are going to revise herein. Bearing in mind, smoothies can serve as a cool, creamy, delicious meal-in-a-glass.
But, when you whip up your favorite smoothie, is it going to nourish you or merely satisfy your taste buds? And what will it do to that number on the scale? As an example, spinach and kale are great staples for smoothies. Don’t be afraid to branch out and try beetroots, celery (with leaves), or other dark, leafy greens — they are, generally, so low in sugars and calories.
In addition, they provide more iron and protein than fruit. They’re also bursting with fiber, folate, and phytonutrients like carotenoids, saponins, and flavonoids. On one hand, “A smoothie that is all fruit is an unbalanced mini-meal,” says Anna Taylor, MS, RD, LD. “Grab a big handful of greens, rinse, and add to your smoothie to ensure you’re not missing out on key nutrients.”
While, on the other hand, “If you have a difficult time eating vegetables, smoothies are a great way to increase your intake. Thus, you should try to add as many dark leafy greens vegetables as you can!” says April Verdi, RD, LD. And now, with that in mind, let’s learn more about what smoothies are, their key benefits, the best smoothie ingredients to consider, and the like…
Why Adding Smoothie Ingredients To Our Diet Is Important
To enumerate, a smoothie is a beverage made by puréeing ingredients in a blender. As an example, green smoothies commonly have a liquid base, such as leafy greens, fruit juice or milk, yogurt, or ice cream. Not forgetting, that other ingredients may be added, including fruits, vegetables, non-dairy milk, crushed ice, whey powder, or nutritional supplements.
Generally speaking, if you’re turning to smoothies as part of your strategy to lose weight or take your healthy eating up a notch, your menu may need a little attention. Done right, smoothies can make nutritious sense, packing satisfying ingredients along with fiber, vitamins, minerals, and other health-protecting substances. But, you should carefully choose your ingredients.
For one, even some of the most healthful smoothie ingredients can add up to a lot of calories. And, therefore, interfere with your weight loss goals — or worse, lead to unintentional weight gain. Learn if you’re making some common smoothie mistakes, discover how to build the best, and find nutritionist-approved recipes to get your smoothie-making up to speed.
As an example, chia, flax, or hemp seeds get you to the 100-calorie mark in two or three tablespoons. If you aren’t careful with your add-ins, the calories can add up quickly. Since fruit is naturally sweet, see if you can get by with just a hint of added sugar, if any. Be that as it may, there are still a few more best practices for you to consider in your smoothie ingredients.
The Most Common Mistakes To Avoid In Your Smoothie
First, are you sipping it with breakfast? Well, if your smoothie contains protein powder, Greek yogurt, nut butter, and the like, there’s a good chance it contains enough calories to replace your meal rather than accompany it. If you enjoy a smoothie alongside your morning eats, you may want to reconsider your smoothie recipe to lighten your breakfast calorie load.
Secondly, are you adding too much sugar? Though fruit is a healthy smoothie ingredient, you can get too much of a good thing — in the form of calories and carbs. As a rule of thumb, stick to around 1 cup of fruit per smoothie serving. Putting a few different fruits in your blender can easily add up to much more. So, if you’re mixing fruits, keep an eye on the amount.
Thirdly, you should also avoid putting in too many sweeteners. Be it the basic maple syrup, honey, agave, coconut sugar, or any other form of added sugar, too much sweetener is where many go astray. Other added sugars may come in the form of plant-based milk (sometimes even in original varieties) and flavored yogurts.
Fourthly, it’s also good to avoid too many ”boosters” in your plan. Nut butter, chia seeds, and protein powders can all be great smoothie additions. But, like other smoothie ingredients, it’s possible to go overboard. A tablespoon of either peanut or almond butter has about 100 calories; protein powders often start in the 100-calorie range.
Which Are The Best Smoothie Ingredients?
Surprisingly, the healthy smoothie trend is still going and growing strong. A majority of workout studios serve them up post-class and, at the same time, dietitians preach about their powers. Fitness celebrities even tout their nutritional prowess daily. Having said that, below is a video tutorial guide about healthy smoothies for beginners and professionals alike:
From our point of view, green smoothies, particularly, have a healthy glow about them. For one thing, they’re often an integral part of cleanses. And they’re ubiquitous at health food stores and health-centric restaurants. So, adding the leafy green veggies to make your green smoothies turns them into a favorite drink even here at the Web Tech Experts Agency to stay proactive.
Overall, the throat-soothing and yummy green smoothies are formed from a combination of thick, creamy, and cold beverages. Especially, made from pureed raw fruit, vegetables, and sometimes dairy products, typically using a blender. For instance, you can start with 1 cup of fresh or frozen fruit.
Resource Reference: What Are Green Vegetables? 15 Types & Their Overall Benefits
Markedly, there are some great fruits that can act as your smoothie bases. With some of them having so many other attached benefits to consider including in your smoothie ingredients plan. Including strawberries, blueberries, mangoes, bananas, pineapple, cherries, and peaches. If you don’t mind the green color, add a handful of spinach or kale for more antioxidants.
As a matter of fact, these greens may also give your smoothie more body-thickening aspects. But, the certainty of the flavor from the small serving is virtually undetectable when paired with any other fruit of your liking. On that note, below are some of the smoothie ingredients we believe will help you create the most nutritious, high-filling, and fulfilling smoothies ever.
1. Dark Leafy Green Vegetables
In the first place, leafy green vegetables provide you with enough nutritious and bodybuilding components. Simply, because they contain plenty of vitamins and minerals which help the body absorb protein and amino acids. One serving of kale contains more calcium than one serving of milk and more vitamin C than an orange.
All veggies help support a healthy weight, keep bowel movements regular, fight inflammation, and decrease the risk of chronic disease. But research shows the vast majority of Americans struggle to eat the recommended three to five servings a day. Research has also shown an outstanding benefit of eating at least 2-5 cups of fresh leafy green vegetables.
And, along with having at least 30-60 minutes of physical activity — can help lower the risk of becoming overweight. It can also cut the risk of cancer, heart disease, Type 2 diabetes, and obesity. Basically, your body needs a little dietary fat to absorb some of the vitamins found in dark green leafy vegetables and in their wholesome natural form.
You can do this by adding a bit of olive oil or salad dressing to your dark leafy green vegetables. Or even, by eating them with a meal that includes fat such as low-fat milk or cheese. This helps to make sure your body absorbs all of the vitamins you eat.
2. Cruciferous Vegetables
To enumerate, Cruciferous Vegetables are veggies that belong to the family of Brassicaceae. Many genera, species, and cultivars are being raised for food production. Such as cauliflower, garden cress, broccoli, brussels sprouts, and similar green leafy vegetables. Shredded cabbage, bok choy (and leafy green kale, as well) are part of the special cruciferous family.
For many reasons, cruciferous vegetables are my favorite ingredients to add to a smoothie. These nutrient-rich gems contain glucosinolates, and other added anti-inflammatory phytonutrients. Additionally, researchers are exploring cruciferous vegetables because studies have linked glucosinolates to a lower risk of certain cancers.
What’s more, one study linked broccoli intake to increased survival in bladder cancer. So, whatever vegetable you choose, smoothies are an incredibly easy vehicle for increasing your overall consumption because you can’t taste the veggies!
3. Yogurt, Milk & Milk Alternatives
Dairy products are another source of protein — can help make your smoothie a true meal replacement that keeps you satisfied. Perse, plain Greek yogurt, and tofu are nice alternatives to protein powders and other supplements.
More often, which comes with added flavors and sugars that you may not want or need. If you want to add liquid to your smoothie, we suggest unflavored skim. Or rather, consider using 1% cow’s milk, or unflavored almond or soy milk. Above all, whatever your choice, avoid the empty calories in “fruit-on-the-bottom” varieties. You can buy plain yogurt at your local store.
Then, add your own fruit for natural sweetness and extra nutrients! Whether you’re trying to build muscle or lose weight, you’ve got more options than ever. You can see the comparison of Greek-style and regular dairy and non-dairy varieties in detail. You’ll discover where you’ll find the most nutrients, which varieties are vegan-friendly, and which contain probiotics.
4. Protein Shakes
Usually, you can go for about ½ to 1 cup of plain, Greek yogurt, which has up to 24 g of this hunger-busting nutrient. You could also use cottage cheese, silken tofu, or legumes, like chickpeas. Another way to go is to use protein powder.
If you’re going this route, keep an eye on the labels and watch out for added or artificial sweeteners. You’ll also want to take note of the protein source, especially if you’re following certain dietary restrictions (like avoiding dairy or soy). Popular options include whey protein and pea protein. But, you can also find almond protein, peanut protein, hemp protein, etc.
As well as in egg white protein, soy protein, brown rice protein, and the like. When it comes to powders, a simple smoothie ingredients list is the best. For example, Naked Nutrition’s Naked Whey lists just one ingredient: Whey Protein Concentrate.
5. Berries
How do you spell tasty summertime treats? B E R R Y! In botany, a berry is a fleshy fruit without a stone (pit) produced from a single flower containing one ovary. They are small, soft, round fruit of various colors — mainly blue, red, or purple. For sure, berries contain antioxidants, which research suggests may have cancer-fighting properties.
And because they’re low on the glycemic index, berries won’t spike your blood sugars as quickly as other fruits do. Try tossing a mixture of berries into a smoothie. It’s easy to find frozen bags of mixed berries at the grocery store. Just be sure to buy the plain fruit mixture – without added sugar. Frozen fruit is a nutritious replacement for ice in your smoothies, too.
Do you love fruits in your smoothie ingredients? Well, if you love adding fruits to your smoothie ingredients, then berries are the way to go. Particularly, raspberries, blueberries, strawberries, and other berries, you can easily add that sweet and tart flavor. And in reality, their fiber helps you stay full.
6. Grains & Nut Butter
Remarkably, some people like the addition of grains such as oats or other fiber-rich grains in their smoothies. In addition to providing more body, you’ll get all the benefits of whole grains when you add them to your smoothie mixture or bowl. Nuts are also great ingredients to consider as a complement to your smoothie ingredients and homemade juice recipes too.
Nut butter, seeds (like chia, hemp, or ground flax seeds), and avocados can make your smoothie extra filling, and depending on which one you choose, may bring heart-protecting omega-3 fatty acids or monounsaturated fats. But these additions also drive the calories up. Stick to about a tablespoon of seeds or nut butter or about a quarter of an avocado to avoid this issue.
Veggies are vital in a smoothie, but the protein from nuts, nut butter, and seeds will stabilize your blood sugars and keep you feeling full. Peanut butter, other nut butter, nuts, and seeds provide protein — and they also provide heart-healthy fat.
7. Ground Flax Seeds
Most smoothies provide carbohydrates and protein but lack fat. The extra bit of fat in nuts, nut butter, and seeds helps to slow your digestion. Choose natural peanut or almond butter (all peanuts or almonds, no fillers), or add walnut halves.
Specifically, in order to boost your omega-3 intake. Ground flaxseed is another great option. It’s a source of omega-3 fat and provides extra protein and fiber. Two tablespoons contain 60 calories, 4.5 grams of unsaturated fat, 3 grams of protein, and 4 grams of fiber. 8 walnut halves equal half an ounce. For your information, extra fiber also helps with bowel regularity.
Thus, you may want to start with a small serving of flaxseed. Then increase, as desired, up to 2 tablespoons per day. Naturally, since nuts, seeds, and nut butter are high in calories, be mindful of portion sizes. Must be remembered, that you can add no more than half an ounce of nuts or seeds, or 1 tablespoon of nut butter, per your smoothie serving.
8. Spirulina
As a matter of fact, Spirulina is among the world’s most popular supplements. It is an organism that grows in both fresh and saltwater. A type of cyanobacteria family of single-celled microbes that are often referred to as blue-green algae. Spirulina is loaded with various nutrients and antioxidants that may benefit your body and brain.
That’s why this sea vegetable, in dried powder form, is a nutrient powerhouse — but it’s not for everyone. It offers a ton of nutrient density without packing in calories and sugar. Phycocyanin is the main active compound in spirulina. It has powerful antioxidant and anti-inflammatory properties. Studies indicate that it can lower triglycerides and “bad” LDL cholesterol.
Still, it may also simultaneously raise “good” HDL cholesterol. Keep in mind, fatty structures in your body can become oxidized, driving the progression of many diseases. The antioxidants in spirulina can help prevent this and may also have anti-cancer properties. Appearing especially effective against a type of precancerous lesion of the mouth called OSMF to be precise.
One study suggests that spirulina can reduce anemia in older adults, though more research is needed. Spirulina may also provide multiple exercise benefits, including enhanced endurance and increased muscle strength. Some evidence suggests that spirulina may benefit people with type 2 diabetes, significantly reducing fasting blood sugar levels.
9. Liquid & Ice
Notably, you can also include a variety of other liquids in your smoothie ingredients list. Like milk, non-dairy milk, coconut water, iced coffee or tea, and juice. If you want to punch up the protein, go for milk or pea protein milk, which contains 8 to 10 grams per cup. If you’re getting ample protein from another source, coconut water or almond milk are lighter ways to go.
On one hand, a splash of juice is a great way to add sweetness to your smoothie. But, if you’re going this route, be mindful of other sweeteners. Ice, on the other hand, can add that refreshing and cool feeling to your drink. Just toss a handful of ice cubes in the blender — because ice adds more volume (read: bigger smoothie), which makes my sips last longer.
The cold sips also take more time to drink. The more you linger over your smoothie (or any other meal or snack), the more memorable, satisfying, and enjoyable it will be. Basically, if you’re looking to cut calories and sugar from your diet, water is the perfect choice for the liquid to use in smoothies. Not only is it calorie-free and sugar-free, but it’s also money-free!
10. Try Custom Recipes
By all means, if you don’t want to use the above smoothie ingredients formula in your smoothie-making, you can result to trying a mix of other recipes from professionals. However, you should note that the serving sizes vary — so you’ll want to keep an eye on that and adjust accordingly. More so, depending on whether your smoothie is a snack, a meal, or a side sip.
A few recipes to try include:
- Creamy Strawberry Milk
- Stacked Blueberry Smoothie
- Orange Mango Ginger Smoothie
- Gut-Healthy Berry Smoothie
- Peach Protein Smoothie Bowl
- Strawberry Cheesecake Smoothie
- Toasted Coconut Wild Blueberry Smoothie Bowl
- Blackberry Banana Lime Smoothie
- Orange Strawberry Squash Smoothie
- Green Avocado Peach Smoothie
It’s, important to realize, that though calorie needs vary depending on age, weight, hormones, activity levels, and more, as a rule of thumb, most of us do well with snacks. In particular, for snacks that contain fewer than 200 calories; a 300- to 450-calorie breakfast would cover most adults’ needs. Research on how to get the most nutrition without driving the calories sky-high.
Summary Thoughts:
Always remember, smoothies rich in fiber and protein keep you full longer, while those made with fruits and vegetables increase your daily vegetable servings. As long as you are drinking smoothies made from a variety of fruits and vegetables and low in refined sugar, there would be no problem with consuming smoothies every day. But, include some water too.
Note that you can also consider a variety of flavor boosters to sweeten your smoothie. If you check the online marketplace or even your home-based store, you’ll find various flavorful sprinkles. Such as cocoa powder, cinnamon, turmeric, ginger, and unsweetened matcha powder. These bring more complexity to your smoothie and can also bring other health benefits.
Other More Related Resource References:
- Fruits Health Benefits | Everything You Should Know
- Garlic | Top #10 Health Benefits To Body Health And Wellness
- What Is Fitness Health? 10 Simple Tips For Our Body Wellness
- Late-Night Workout | Top #6 Benefits To Body Health Wellness
- Food Waste Management | Why It Is The Sustainable Future Savior
- Water Management Long-Term Prospects Plus Top Best Practices
Finally, which other smoothie ingredients do you have in mind? Kindly, feel free to share your take in the comments section. You can also Contact Us if you’ll have additional information you’d like to share with us and others. Also, don’t forget to Donate in order to support our research efforts so as to be able to conduct more studies and then publish them here for free.
All in all, now that you’re armed with a list of the best smoothie ingredients to add to your diet plan, you should be able to create nutrient-packed, quick meals. That not only makes your taste buds happy but is also worthy of your body’s health and wellness. Finally, feel free to share this guide with your friends and other readers. Thanks for your time, you are welcome!