How to build a better smoothie
The question of whether or not smoothies are healthy has been bandied about a lot. In fact, we’ve discussed it before on this blog, but we wanted to take a deeper dive into what makes a smoothie healthy. And a huge part of what makes a smoothie healthy starts with the base.
Key Takeways
- Smoothies are always healthier for every people. When you take healthy smoothies for breakfast or lunch then you can sort them for different bases
- Fruit juice is the classic smoothie base, and for good reason-it is very tasty, and the flavors usually blend well with the other smoothie ingredients
- Water is not a bad option in terms of making the smoothie healthier. Water is hydrating and of course, has absolutely no calories
- Almond milk has risen in popularity in recent years, and for good reason: it has a nice, light flavor, mild creaminess, and protein.
While fruits and veggies are great, most smoothies also have some kind of liquid base that allows everything to be blended together and drinkable, and this is where a lot of hidden calories and sugars can sneak in.
To learn how to build a better smoothie, it’s crucial to choose your liquid base wisely. Opting for low-calorie, low-sugar options like water, unsweetened almond milk, or coconut water can significantly reduce the overall calorie and sugar content of your smoothie. This choice is especially important for those monitoring their sugar intake or looking to lose weight.
Additionally, incorporating a balance of protein and healthy fats can transform your smoothie from a simple drink into a more satisfying meal. Adding ingredients like Greek yogurt, protein powder, avocado, or nut butters not only enhances the texture and flavor but also contributes to a feeling of fullness, helping to curb hunger and provide sustained energy.
By carefully selecting each component, you can create a smoothie that is both delicious and nutritionally balanced, aligning with your health goals.
What you need to make healthy smoothies
Smoothies are always healthier for every people. When you take healthy smoothies for breakfast or lunch then you can sort them for different bases.
Fruit smoothies contain different kinds of fruits and tastes. Fruit smoothies are made with banana, mango, strawberry, coconut water, berry, mixed berry, and different fruits that contain vitamin c, vitamins a, and other natural resources.
Fruit smoothies are different in taste. Like carrot smoothie contains natural sugar and it tastes sweet. On the other hand, turmeric smoothie does not have a lot of sweetness.
Green smoothies are also very much nutritious and make with green fruits and green vegetables. Recipe of green smoothies emphasis on green sources with yogurt, Greek yogurt, almond butter, chia seed, coconut milk, nut butter, protein powder other sources that contain healthy fat.
Healthy recipes of smoothie bowls can provide you with the best breakfast smoothies, lunch, or dinner.
Although all smoothie bowl is made with different bases of ingredients but all contain fresh fruit, healthy fat, fiber. The Smoothie recipe does not contain any kind of frozen fruit, jelly smoothie, added sugar, or any artificial stuff.
So, we are going to walk you through all of the possible smoothie bases and break down the pros and cons of each one, and which leads to the healthiest smoothie.
Fruit Juice
Fruit juice is the classic smoothie base, and for good reason-it is very tasty, and the flavors usually blend well with the other smoothie ingredients. Fruit juice is a quick way to brighten up the flavor of any smoothie.
Especially if you want to add a ton of veggies into the drink and want to mask the taste of the bitter greens. But the problem with fruit juice is that it usually packs a lot of sugar.
This is especially true if you’re using juice from concentrate instead of cold-pressed juice. Fruit juice is usually best consumed in very small amounts, around 4 ounces, and when you’re adding it to a smoothie, you’re most likely doubling (if not tripling) the recommended serving. It is usually better to just stick to good old whole fruits to get that yummy fruity flavor in the smoothie.
Water
Yogurt
Yogurt can be a fantastic smoothie base for a few reasons: it adds some protein and thickness which can make the smoothie creamier and more filling, the tangy flavor adds richness to the drink, and good, fresh yogurt contains probiotics, which are great for gut health. There are two things to watch out for, however.
One is that you want to make sure there are no added sugars in the yogurt. It is harder and harder these days to find sugar-free, probiotic-filled yogurt, but that is definitely what we would recommend. Two is that it is dairy and can therefore be an allergen for some. It will also have a noticeable effect on the flavor so don’t include it if you don’t like the taste!
Almond Milk
Coconut Milk
Oat Milk
Oat milk is the new plant milk craze hitting the scene, and for good reason-it is even creamier than almond or soymilk, it is free of allergens such as soy, lactose, or nuts, it is easier to make sustainably, and it has a ton of nutrients. Oats are known as a healthy, filling breakfast option, and while the milk has slightly fewer nutrients than whole oats, it still maintains a lot of these health benefits such as calcium, potassium, and a ton of different vitamins.
It also has a decent helping of protein and fiber. Oat milk does tend to be the highest in calories of all non-dairy milk options, however, so again, this is something to watch out for when building the smoothie. But in terms of flavor, the soft, earthy flavor blends very well with most smoothies!
Kombucha
Kombucha, a fermented tea beverage, is another great base for any smoothie. Kombucha comes in a ton of different flavors, but all of them have a tangy effervescence that adds a nice dimension to the smoothie.
And, of course, the number one benefit is the huge hit of probiotics in kombucha. If you are looking to improve digestion and gut health, using kombucha as the base of your smoothie is a fantastic way to get in another hit of probiotics.
Coconut Water
Coconut water is a delicious way to hydrate with natural electrolytes. Using coconut water as the base of a smoothie will also add a bit of natural sweetness to the drink, so if you’re making a veggie-heavy drink, this can be a great way to cut some of the bitterness of the veggies.
It is much thinner than the non-dairy milk options discussed so you can also probably use less than you would of the others. With coconut milk, you also want to be careful of sugar content as some of them have added sugar, which is wholly unnecessary!
One of the biggest factors that go into the question of “are smoothies healthy?” is the base that you’re using. We hope that this guide will help you to navigate and make the best, healthiest choice for your next drink.
