Blueberry muffin smoothie In the heat of summer, we understand the natural tendency to seek out cooler, more refreshing foods. As dietitians, we often hear, “I had a fruit smoothie, that’s healthy, right?” Whether a fruit smoothie is beneficial depends on the combination of ingredients. We’re here to share tips on how to optimize the health benefits of your smoothies this summer, and to explain why we don’t recommend acai bowls or fruit smoothies as regular meal replacements. The problem with fruit-based smoothies

Often, fruit-forward smoothies and acai bowls are loaded with sugar from fruit (and sometimes syrups) and lack the essential balance of nutrients needed for a complete meal replacement. The imbalance of carbohydrates without protein, fat and fiber from other wholesome ingredients can result in a rapid spike in blood sugar levels, followed by a crash that leaves you feeling unsatisfied and craving more food shortly after. Managing blood sugar levels is the best way to avoid food cravings and overeating, to burn fat, and to improve diseases like diabetes and cardiovascular disease. That’s why we do not recommend fruit-based smoothies as the optimal choice. In fact, some smoothies available at grocery stores contain similar sugar content to an ice cream sundae. While this initial sugar rush may feel good, the subsequent crash is less helpful if you are relying on a smoothie as a quick breakfast before a busy day. But don’t worry — you don’t have to ditch smoothies altogether. Try our tips below to transform your smoothie.

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Swap your base

Skip the fruit juices and oat milk. Opt for unsweetened nut milk, flax milk, hemp milk, coconut water or plain water. Depending on your preference for thickness, add at least 1 cup of liquid.

Pump up with protein

Protein is essential for satiety, making it a crucial balanced smoothie ingredient. Add protein powder or plain Greek yogurt. Choose a whey isolate or plant-based protein powder with minimal ingredients and no added sugar. Ideally, aim for about 20-30 grams of […]

How to make a more satisfying smoothie, plus a recipe [column]