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 I am going to revise in this blog.
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. But don’t be afraid to branch out and try beetroots, celery (with leaves), or other dark, leafy greens.
Greens are, in general, low in sugars and calories and 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.”
Which are the Best Smoothie Ingredients?
Surprisingly, the healthy smoothie trend is still going and growing strong. With workout studios serving them up post-class and at the same time, dietitians preach about their powers. Fitness celebrities even tout about their nutritional prowess daily.
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.
From my point of view, green smoothies 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 not only turns it into a favorite drink here at jmexclusives but, has so many attached benefits too. Below are 6 smoothie ingredients our dietitians believe will help you create the most nutritious, high filling and fulfilling smoothies ever:
1. Leafy Green Vegetables
In the first place, the 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 that eating at least 2-5 cups of fresh leafy green vegetables along with 30-60 minutes of physical activity can help lower the risk of becoming overweight. And 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. 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
Cruciferous Vegetables are veggies that belong to the family of Brassicaceae. With many genera, species, and cultivars 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 of vegetables. 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. And 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, which can help make your smoothie a true meal replacement that keeps you satisfied.
In particular, plain Greek yogurt and tofu are nice alternatives to protein powders. 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, I suggest using unflavored skim or 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. Buy plain yogurt and 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 here. And, thereafter, discover where you’ll find most nutrients. As well as, which varieties are vegan-friendly and which contain probiotics.
How do you spell tasty summertime treat? 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.
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?
If you love adding fruits in 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.
5. Nuts, Nut Butter & Seeds
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.
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 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.
Because extra fiber also helps with bowel regularity, you may want to start with a small serving of flaxseed. Then increase, as desired, up to 2 tablespoons per day. And then again, since nuts, seeds, and nut butter are high in calories, be mindful of portion sizes. Add no more than half an ounce of nuts or seeds, or 1 tablespoon of nut butter, per serving.
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, which is a 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 the 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. And 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.
A higher dose of spirulina may lead to lower blood pressure levels, a major risk factor for many diseases. Spirulina supplements are very effective against allergic rhinitis, reducing various symptoms. 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.
I recommend adding 1 to 2 tablespoons to a smoothie. Two tablespoons contain just 40 calories, 3.4 grams of carbohydrate, and 0.5 grams of fiber, but provides 8 grams of protein because it’s so rich in amino acids.
Finally, which other smoothie ingredients do you have in mind? Please share your take in the comments section below. You can also Contact Us if you’ll have more additional and reference information you’d like shared. Also, don’t forget to donate in order to support our research team in order to conduct more studies.
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 are also worthy of your body health wellness.