Health trends keep popping up, some good, some not so good, and one trend that’s been gaining attention lately is the green smoothie.
It’s touted as a convenient way to boost energy and vitality, improve brain health, balance the gut, and strengthen the immune system.
Are these claims true? Are green smoothies really good for your health?
Here’s what you need to know about this latest health craze.
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First of all, there’s a clear difference between a homemade smoothie and a pre-made “green juice” or “green powder.”
Green juices contain healthy green vegetables like kale and spinach, as well as other healthy ingredients, but be sure to check the ingredients list: Many juices contain more apple juice than other ingredients, and enough green vegetables to provide color.
Even if you think you’re drinking healthy juice, it could just be green-tinted fruit juice.
Because the natural pulp is discarded, they tend to be very low in fiber, which is essential for aiding digestion, satiety and healthy gut flora.
Even though they don’t contain added sugars, the natural sugars in these drinks can be quickly absorbed into the bloodstream and spike blood sugar levels because they lack the fiber to stabilize the sugars and slow their release.
They’re also incredibly expensive — a few bottles of green juice can cost as much as a week’s supply of fresh produce.
Green powders are similarly lacking in fiber and are expensive. They contain ingredients other than fruits and vegetables, such as probiotics, mushrooms, seeds, and herbs, that are dried and milled. Many of the nutrients originally found in the whole foods from which they are made are destroyed during processing.
Also, some of the healthy ingredients listed on the label may only be present in trace amounts that provide any health benefit.
On the other hand, homemade green smoothies made from whole fruits and vegetables are packed with natural vitamins, minerals, fiber and antioxidants.
Homemade green smoothies are a nutritious and convenient option for those who lead busy lives and have limited time to cook.
It may be hard to get the recommended 2.5 cups of fruits and vegetables each day, but mixing them into a smoothie is an easy way to increase your intake.
The basic ingredients of a green smoothie include leafy vegetables, fruit, half a banana or half an avocado, a protein source, and water.
Green leafy vegetables like spinach and kale are rich in vitamins A, K, C, iron, folate, and cancer-fighting antioxidants. They’re also rich in zeaxanthin and lutein, which help protect your eyes from harmful UV rays and promote overall eye health. Plus, they contain chlorophyll, which boosts immune function and helps the body detoxify naturally.
You can freeze your veggies and blend them directly from the freezer when you’re ready to go. Just pop the bag in the freezer and use when you need it.
Adding fruit not only adds sweetness, but also vitamins, fiber, and antioxidants.
Avocado and banana add creaminess to your smoothie and are both good sources of potassium.
Buy a bunch of fresh bananas, peel them, cut them in half, freeze them and use as needed.
Complete your green smoothie by adding a protein source like milk, yogurt, protein powder or silken tofu.
You’ll need to add more liquid. Options include milk, almond milk, coconut water, or just plain water.
Incorporate a homemade green smoothie into your daily routine and reap the benefits of increased energy, improved health, and a stronger immune system.
Try this recipe for your morning routine:
- 1 cup spinach, kale, or your favorite vegetable
- 1/2 cup fresh or frozen pineapple chunks
- 1/2 banana or 1/2 avocado
- 1/2 cup plain or vanilla Greek yogurt, or 1 ounce protein powder, or 8 ounces milk
- 1/2 to 1 cup additional liquid, such as coconut water, milk, almond milk, or water
Blend on high speed for 60 seconds or until smooth.
enjoy!
Susie Bond is a Registered Dietitian/Nutritionist in private practice. Visit SusieBondNutrition.com or contact her at SusieBondNutrition@gmail.com.
