A fruit smoothie looks like the healthiest thing on any menu, and often it is. But a smoothie can also hold more sugar than a can of soda. The difference comes down to what goes into the blender and how much of it you drink.
The benefits
- More fruit and vegetables. A smoothie is an easy way to get two or three servings in one go, including greens you might not eat otherwise.
- The fiber stays. Unlike juice, a smoothie blends the whole fruit, so you keep the fiber that slows down how quickly the sugar reaches your bloodstream.
- Convenient. A smoothie made at home in five minutes beats a pastry on the way to work.
- Easy to balance. Adding yogurt, nut butter or seeds turns it into a real meal.
The downsides
- Sugar adds up quickly. Several pieces of fruit plus juice or honey can make a very sweet drink, even if every ingredient is natural.
- Liquid calories are less filling. Drinking a smoothie usually keeps you full for less time than eating the same food whole.
- Shop smoothies are big. Many are made with juice, sorbet or sweetened yogurt and come in sizes meant for two.
How to make a smoothie that is good for you
- Use whole fruit, mostly frozen, and keep it to about one to one and a half cups.
- Blend with water, coconut water or unsweetened milk instead of juice.
- Add a vegetable: a handful of spinach or kale is barely noticeable.
- Add protein and fat: Greek yogurt, protein powder, nut butter, chia or hemp seeds.
- Skip added sugar, or keep honey to a teaspoon.
Is a banana smoothie every day healthy?
For most people, yes. A banana smoothie with milk or yogurt and a spoon of nut butter is a balanced breakfast. Just rotate the fruit and greens through the week so you get a wider range of nutrients, and count it as a meal rather than a drink on the side.
Start with these
Our Green Smoothie and Strawberry Banana Smoothie are good everyday options, and the Peanut Butter Banana Smoothie is the most filling. See all of them on the smoothies page.
