Smoothie Confusion: Health Boost, Sugar Bomb, or Weight Jacker?

Reviewed by: Dr. Steven Knauf, D.C.

By: Brandi Goodman

Smoothies are often celebrated as a healthy drink choice that can work wonders for your well-being. Though this may be true of some versions, it isn’t accurate for all types of smoothies. Just as your favorite Starbucks drinks pack a higher sugar content than you might first realize, so do smoothies. Learn which options can give you a health boost, why some are sugar bombs, and how others can jack your weight up quicker than you can get out the scale.

Myths and misconceptions about smoothies

One common misconception is that all smoothies are just empty calories and won't keep you full. While this can be true for some versions that are loaded with sugar, fruit juice, and canned fruits (and that lack veggies or beneficial ingredients), it doesn't apply to all smoothies. It's important not to confuse unhealthy commercial options like Dairy Queen's triple berry fruit smoothie or Jamba Juice's peanut butter moo'd smoothie, which can be overloaded with calories, fat, sodium, and carbs, with a homemade, nutrient-rich version. Simply put, not all smoothies are created equal.

Another myth is that blending ingredients into a smoothie destroys the nutrients. Though Vitamin C is heat sensitive (like a blender running on high), most nutrients aren’t damaged much during the process. Blending breaks down cell walls that can make it even easier to access nutrients. Plus, it’s easier to absorb.

There's a common belief that smoothies are strictly for breakfast, but that's not the case! You can enjoy a delicious smoothie any time of day, whether you're looking to replace a meal or snack. The flexibility is all yours—smoothies can be a refreshing option for breakfast, lunch, dinner, or even a satisfying snack.

How a smoothie can be a health boost

Making your own smoothie ensures it contains only the best ingredients. The sugar smoothies made at the mall or your local smoothie shop are often filled with preservatives and extra ingredients that you don’t need. Adding in a variety of fruits and vegetables can increase your hydration and boost your immune system due to the vitamins and nutrients. Smoothies have the ability to boost your energy, enhance brain function, support weight management, and promote digestive health.

Key components of a healthy smoothie

To enjoy a smoothie as a healthy breakfast, lunch, or snack, make sure you’re including some key components. Leafy greens are a great start because they are low in calories and pack a lot of nutrients. You’ll also want a liquid base. Almond milk is a better choice compared to full-fat milk. Mix it with Greek yogurt for more protein and a creamier texture. You can also add in whey proteins, nut butter, and your favorite fruits. Play around with the ingredients to alter the flavor profiles and discover your favorites.

Tips for balancing the macronutrients in a smoothie

To balance the macronutrients in your smoothie, make sure you include a protein source, healthy fat, and complex carbohydrates. Hemp seeds, nuts, organic whey protein, and Greek yogurt are worthwhile protein sources. Avocado or flax seeds work for your fats, and sweet potato, banana, or raw oats work for your carbs.

How portion sizes impact the healthiness of a smoothie

Part of the problem with smoothies comes from their portion size. Portions are necessary to consider in what you eat and drink. Often, the smoothies you buy are significantly larger in size than what you require. It adds in many more calories and results in weight gain if you’re consuming them regularly. Make sure you’re sticking with a normal serving size or a small cup’s worth to avoid having too much.

Common ingredients that turn a smoothie into a sugar bomb

Some people start their liquid base with fruit juice, sweetened milk or yogurt, or sugar-sweetened coconut water. You need sources that either use natural sugar or are unsweetened altogether. This will prevent a spike in blood sugar. Use fresh, green veggies in place of canned versions that may have excess sugar in the juices they sit in.

Should smoothies replace meals?

Smoothies can work well for your health if you’re using them to replace meals. This means skipping a large breakfast and enjoying a nutritious smoothie instead. If you’re consuming food and then drinking a smoothie after, you’re getting far too many calories at once, and it won’t do you any favors. It may end up causing you to gain weight instead of lose weight. To make them a worthwhile replacement, add protein powder to ensure there is plenty of protein to keep you feeling full and satisfied.

How to tailor smoothies to support specific health goals

If you want your smoothie to have a particular purpose, you’ll need to tailor the ingredients to ensure it does its job.

Energy boost - If you require a boost in energy, make sure your smoothie has a natural protein source, such as chia seeds. Plenty of greens in your smoothie will also help because they offer energy-boosting vitamins, such as iron, Vitamin K, B vitamins, and folate. Kale, spinach, and broccoli are solid sources.

Detox - If you want to detox and cleanse your digestive system, then ginger is a worthwhile ingredient. You’ll also want fruits and vegetables with plenty of antioxidants and Vitamin C, such as apples, pineapples, spinach, or beets.

Weight loss - If losing weight is your goal, you’ll want a low-calorie option that keeps you full. Avocado and lime make a great pair for this purpose.

Low-sugar alternatives to high-sugar ingredients

Swap out high-sugar ingredients with low-sugar alternatives to ensure your smoothie is worthwhile. Use plain, unsweetened Greek yogurt instead of vanilla. Use a natural almond butter in place of peanut butter. Put in raw or frozen fruits or vegetables instead of canned. If you want to sweeten your smoothie some more and desire more flavor, try dried fruits such as dates or use natural sweeteners such as honey or organic maple syrup. You can even add in spices, including cinnamon. Vanilla extract also works well.

Make healthy changes to boost your well-being

Whether you start drinking nutritious smoothies in place of calorie-packed meals, getting more exercise, or seeing a chiropractor for regular care, these healthy changes can make a significant impact on your well-being. The Joint Chiropractic encourages you to start making small changes today for a better tomorrow.

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