Nutrition for Today: Want to be a part of the green smoothie trend?Here's what to know
Health trends come and go, some good and some not so good. One of the latest to have secured a place in the spotlight is the green smoothie.
It is promoted as a convenient way to boost energy and vitality, improve brain health, balance the gut and enhance your immune system.
Are these claims true? Are green smoothies really healthy?
Here’s what you need to know about this latest health fad.
Susie's previous columns:
Body fuel: Calories from different foods impact our bodies in different ways
Feed your brain: The brain is a nutritionally needy organ that requires an array of nutrients
Proper purchases: Stock your pantry with a variety of wholesome, plant-based foods
First of all, there’s a clear distinction between a homemade smoothie and a premade “greens juice” or “greens powder.”
Green juices contain healthy greens such as kale or spinach, and maybe even other healthful ingredients. But check the ingredient list. Many of them have more apple juice than any other ingredient, and just enough greens to give them their color.
You might think you’re drinking a healthy juice, but it likely could be just green-tinted fruit juice.
They tend to be very low in fiber, as the natural pulp is discarded. Fiber is crucial to aid digestion, satiety and a healthy gut microbiome.
Even if they don’t contain added sugars, the natural sugar in theses drinks is quickly absorbed into the blood stream and can spike your blood sugar. This is because of the lack of fiber, which stabilizes the sugars and slows their release.
They are also very pricey. Just a couple of bottles of green juice cost the same as a week’s worth of fresh produce.
Greens powders are likewise deficient in fiber and are also costly. These often contain ingredients beyond fruits and vegetables, such as probiotics, mushrooms, seeds and herbs, which are dried and pulverized. Many of the nutrients originally contained in the whole foods these are made from are destroyed during processing.
Also, there is the possibility that some of the healthful ingredients touted on the label might be provided only in miniscule amounts, too little to be of any health benefit.
On the other hand, a homemade green smoothie, made with whole fruits and vegetables, provides natural vitamins, minerals, fiber and antioxidants.
A homemade green smoothie can be a nutrient-dense option, and a convenient choice for those with a busy lifestyle and limited time to cook.
It can be challenging to get the daily recommended two and a half cups of fruits and vegetables. But you can easily boost your intake by blending them into a smoothie.
Basic green smoothie ingredients include greens, fruit, one-half of a banana or one-half of an avocado, a source of protein and liquid.
Greens such as spinach and kale are rich in vitamins A, K and C, iron, and folate, as well as cancer-fighting antioxidants. They are rich in zeaxanthin and lutein, which protect the eyes from damaging UV light and help promote overall eye health. They also contain chlorophyll, which improves immune function and helps the body to naturally detox.
You can freeze your greens and take them directly from the freezer to blender when you’re ready. Just plop the entire bag into your freezer compartment and use as needed.
The addition of fruits provides sweetness as well as vitamins, fiber and antioxidants.
Avocados and bananas will provide creaminess to your smoothie. Both options provide a hefty dose of potassium.
Buy a bunch of fresh bananas, peel them and cut in two. Freeze and use as needed.
Round out your green smoothie by including a source of protein, such as milk, yogurt, protein powder, or silken tofu.
You’ll need to add some additional 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 more energy, better health and a stronger immune system.
Try this recipe for your morning routine:
1 cup spinach, kale, or other greens of choice
1/2 cup fresh or frozen pineapple chunks
1/2 of a banana or ? of an avocado
1/2 cup plain or vanilla Greek yogurt, or 1 oz. protein powder, or 8 oz. milk
1/2 to 1 cup additional liquid, such as coconut water, milk, almond milk or water
Blend on high for 60 seconds or until smooth.
Enjoy!
Susie Bond is a Registered and Licensed Dietitian/Nutritionist in private practice. Visit SusieBondNutrition.com. Contact her at [email protected].
This article originally appeared on Florida Today: Green smoothies are best homemade with fresh ingredients. Here's a recipe