Many people claim smoothies are healthy , but what do the experts say about drinking a smoothie a day? Is this a healthy habit?

Super convenient combination

The beauty of smoothies is that you can combine any fruit or veggie you like, and then customize the blend to fit your needs with additions like protein powders, seeds, nut butters, or whole grains. Whole grains… That means how healthy your smoothie routine is will largely depend on the ingredients you incorporate.

It also suggests that there are some clear health benefits – and risks – of sipping a daily smoothie. These are the things you need to know before activating blender.

1. Get your daily dose of vitamins

A smoothie usually includes at least one serving of fruit (and sometimes vegetables), it’s no surprise that a smoothie is usually chock full of vitamins and minerals.

Founder of Vive Nutrition, MSc Andres Ayesta, said: “Drinking a smoothie daily is a great way to provide a convenient dose of nutrients.

Think of it this way: Can you eat a bowl of spinach, a cup of yogurt, and a banana in one sitting? On the other hand, you can put all of those ingredients in a blender, sip them through a straw, and get your daily recommended amount of fruits and vegetables for the day.

2. Easy protein boost

The average vegetable has only about 2.5 grams of protein per serving. But if you add other ingredients — such as a tablespoon of almond butter or hemp seeds — you can boost your protein intake by a significant amount.

Master Ayesta suggests taking a high-quality, clean protein powder supplement to supplement your daily needs, especially if you’re physically active 3 or more days a week or are trying to build muscle.

According to Mr. Ayesta, Greek yogurt is a great source of protein to add to your smoothies, which will also make your mix a lot richer. To cut down on sugar, choose unsweetened Greek yogurt over flavored varieties, according to  Eat This, Not That!

3. Your blood sugar can spike

Without a doubt, the main downside of regular smoothies is that they often contain a lot of sugar. This is especially true of store-bought smoothies, says Master Ayesta, as they often contain added syrup to enhance flavor.

Fortunately, if you make smoothies at home, you can minimize the sugar by using ingredients like whole fruit (instead of sugary juice) and unsweetened yogurt. You should use water or unsweetened milk to reduce the amount of sugar and total calories in your smoothie.

4. You may still feel hungry

Speaking of sweets, did you know that it spikes and drops your blood sugar and can actually make you feel hungry? Not only that, since you’re adding fruits and vegetables, you’re missing out on some of the fiber, which makes foods full.

Master Ayesta said: “Smoothies are skipping an important part of the digestive process which is mashing or chewing. As a result, food is absorbed faster, so you can get hungry a lot faster depending on the ingredients you’re using.

According to Mr. Ayesta, you should add a source of protein and/or fiber if you drink your smoothie every day so your stomach won’t rumble an hour after you’ve finished. Since fiber also keeps you full, Mr. Ayesta recommends ground flax or chia seeds, which can be added to your smoothie to make it fuller for longer.

Mr Ayesta said: “Always remember that a smoothie is not meant to replace every meal of the day, but to be used as a supplement to your diet. If you’re going to use it as a meal replacement, make sure it includes all the ingredients of a healthy meal (proteins, fruits/vegetables, and whole grains), according to  Eat This, Not That!

5. Can exceed the number of calories in the day

Smoothies can turn into a secret calorie bomb, especially when you start adding calorie-rich foods like dried fruit. Don’t add too much of the good stuff, including sources of healthy fats like peanut butter, avocado, and copra.

Mr Ayesta said: “Be careful with nuts, nut butters and seeds. You can add these options but keep in mind that they contain a lot of calories in small amounts. So please measure carefully.

According to Mr. Ayesta, one rule to follow if you want your smoothie to be the healthiest is to always make it yourself. When you make your own, you can control the specific ingredients and also the dosage of each. A daily smoothie is a super convenient way to provide your body with fruits and vegetables while also providing your body with essential vitamins and minerals.

The key is to maximize those benefits by focusing on whole, nutrient-dense foods and avoiding added sugars as much as possible.