Are Smoothies Good for You

The American Heart Association recommends limiting your intake of added sugar to no more than 9 teaspoons (37.5 grams) per day for men and 6 teaspoons (25 grams) per day for women ( 5 ).

Are smoothies good for you?

Smoothies are a popular choice for a speedy breakfast or a nourishing snack, but are they too high in sugar to enjoy regularly? Our expert nutritionist looks at the facts.

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Quick to make and a useful strategy to tempt kids to eat more fruit and veg, it’s easy to see the appeal of smoothies. A blended puree of fruit and vegetables with a liquid base of juice, milk or yogurt, smoothies contain more fibre than the equivalent glass of juice.

Discover our full range of health benefit guides or check out some of our healthier smoothie recipes from our minty pineapple smoothie to our creamy peach melba smoothie.

What’s the problem with smoothies?

There are a number of benefits from consuming smoothies, they increase fibre intake, contribute towards our 5 a day, boost our vitamin C levels and may help with conditions like high blood pressure.

However, when we blend or juice fruit, we’re breaking down the plant cell walls and exposing the natural sugars within. This effectively turns the sugars into ‘free sugars’, the type we are advised to cut back on.
Free sugars may lead to dental decay, provide excess calories and cause a rapid rise in blood sugar levels. For these reasons it’s best to enjoy your smoothie with other food, ideally at mealtimes, and to limit the number of glasses you consume. Smoothies and juices only count as one of your five-a-day, regardless of the number of different fruit or vegetables used or the number of glasses you drink.

Check out our handy infographic for guidance on what counts as 1 of your 5 a day.

Should children drink smoothies?

Water and milk are the best drinks for young children, but smoothies are an option and offer an opportunity for you to include foods that your child might otherwise not eat. They’re also useful for children who have a poor appetite, as well as teenagers who are always on-the-go. Unlike juices, smoothies retain the whole fruit, including the fibre, but don’t forget they are a source of ‘free’ sugars, which should make up no more than 5% of our energy (calorie) intake.

Another thing to consider is that because we drink smoothies rather than eat them, we do tend to consume them more quickly. This means the sugars they contain may flood the bloodstream and, because no chewing is involved, the body doesn’t get the same messages that help us regulate how much we eat.

For these reasons, what you use to make your smoothie is important – ideally choose a combo of vegetables, dairy or nut butters and some fruit. This will ensure your smoothie contributes vitamins, minerals, protein and fibre. As adults we often add protein powders and other supplements to our own smoothies; these should never be added to a child’s smoothie.

It’s important to remember that whole fruit and vegetables should always be included as part of a balanced diet – this is especially important for young children who are learning to eat and are forming their own food preferences.

Is there a difference between homemade and shop-bought?

Many shop-bought smoothies are made from cheaper, more processed ingredients such as fruit purées and juices. These purées concentrate sugars whilst removing many of the nutritional benefits of the whole fruit such as the fibre, phyto-nutrients, vitamins and minerals. Some shop-bought smoothies are also sold in sizes larger than the recommended 150ml portion size and have added nutrients such as B vitamins as well as vitamins C and E.
Homemade smoothies, on the other hand, contain all of the fibre and will be naturally vitamin-rich because they’re freshly made and ideally consumed straight away.

Should you use fresh or frozen fruit?

Studies suggest that certain nutrients, including vitamin C, are comparable and occasionally higher in fruit (and vegetables) that have been frozen at harvest, compared to their fresh equivalent. Although, beta-carotene, which the body converts to vitamin A, may reduce on freezing. That said, it will depend on the fruit or vegetable in question.

Overall, whether you choose fresh or frozen produce for your smoothie, it doesn’t really matter. Both count towards your five-a-day and, if by using frozen produce, you’re increasing your daily intake, then that has to be a good thing. Frozen produce may also help keep weekly food bills down, allows you to enjoy out of season crops and are a useful stand-by when you can’t get to the shops.

What is a correct portion size?

The guidance for the majority of us is to limit our daily intake of smoothies and juices to one glass of 150ml. This contributes a maximum of one of our five-a-day.
For a child, a smoothie portion will depend on their age and activity levels. A useful tip is to only use the amount of food a child would eat if the food was offered to them whole, rather than blended.

Which fruit is best for smoothies?

Using a combination of fruit with veggies will help keep the sugar content of your homemade smoothie down. Lower sugar fruits include berries, fruits with stones such as peaches, apricots and plums, as well as citrus fruits, kiwi and avocado. These may be combined with vegetables including leafy greens like spinach and kale, as well as celery, cucumber and beetroot.

How often should you drink smoothies?

Smoothies may form part of a balanced diet, but be sure to focus on lower sugar fruits, emphasising fresh or frozen produce. Include one or more sources of protein like yogurt, kefir or milk, as well as healthy fats from nuts, seeds or avocado. Both adults and children should consume smoothies no more than one portion per day.

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Kerry Torrens BSc. (Hons) PgCert MBANT is a registered nutritionist with a postgraduate diploma in personalised nutrition & nutritional therapy. She is a member of the British Association for Nutrition and Lifestyle Medicine (BANT) and a member of the Guild of Food Writers. Over the last 15 years she has been a contributing author to a number of nutritional and cookery publications including BBC Good Food.

All health content on bbcgoodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our terms and conditions for more information.

Are Smoothies Good for You?

Smoothies are an increasingly popular wellness trend and frequently marketed as a health food.

These versatile beverages are portable, family-friendly, and modifiable for any taste or dietary preference. Smoothies are easy to prepare yourself, but you can also purchase fresh or bottled ones from specialty cafés and most major grocery stores.

While some types are loaded with veggies and fruit, others pack sugar or other unhealthy ingredients. As such, you may wonder whether they’re a healthy choice.

This article explains everything you need to know about smoothies, including their potential health benefits and downsides, whether they aid weight loss, and tips for making nutritionally balanced versions at home.

Smoothies are thick, creamy beverages usually blended from puréed fruits, vegetables, juices, yogurt, nuts, seeds, and/or dairy or nondairy milk.

The most basic smoothie starts with two essential ingredients — a base and a liquid. From there, you can combine ingredients to your liking.

Many smoothies include frozen produce or ice cubes to give the final product the cool, icy consistency of a milkshake. However, their flavor profiles vary tremendously depending on the ingredients.

Common ingredients

Popular ingredients in homemade and store-bought smoothies include:

Fruits: berries, banana, apple, peach, mango, and pineapple
Vegetables: kale, spinach, arugula, wheatgrass, microgreens, avocado, cucumber, beetroot, cauliflower, and carrots
Nuts and seeds: almond butter, peanut butter, walnut butter, sunflower seed butter, chia seeds, hemp seeds, and flax meal
Herbs and spices: ginger, turmeric, cinnamon, cocoa powder, cacao nibs, parsley, and basil
Nutritional and herbal supplements:spirulina, bee pollen, matcha powder, protein powder, and powdered vitamin or mineral supplements
Liquid: water, fruit juice, vegetable juice, milk, nondairy milk, coconut water, iced tea, and cold brew coffee
Sweeteners: maple syrup, raw sugar, honey, pitted dates, simple syrup, fruit juice concentrates, stevia, ice cream, and sorbet
Others: cottage cheese, vanilla extract, soaked oats, cooked white beans, silken tofu, and dairy or nondairy yogurt

Types

Most smoothies can be classified into one or two of the following categories — though there’s significant overlap between them:

Fruit smoothies. As the name implies, this kind of smoothie usually features one or more types of fruit blended with fruit juice, water, milk, or ice cream.
Green smoothies. Green smoothies pack leafy green vegetables and fruit blended with water, juice, or milk. They tend to be heavier in veggies than regular smoothies, though they often include a little fruit for sweetness.
Protein smoothies. Protein smoothies usually start with one fruit or vegetable and a liquid, as well as a major protein source like Greek yogurt, cottage cheese, silken tofu, or protein powder.

Because smoothies are so customizable, it’s fairly easy to pack them with nutrients.

summary

Smoothies are made by blending fruit, vegetables, yogurt, and other ingredients to make a thick, creamy beverage.

Many people consume smoothies as a morning meal or afternoon snack. They can be a great way to incorporate more healthy foods into your diet.

May help boost fruit and vegetable intake

Smoothies made primarily from fresh or frozen produce may increase your consumption of fruits and vegetables, which provide a diverse array of essential vitamins, minerals, fiber, and antioxidants.

Together, these nutrients may reduce inflammation, improve digestion, and lower your risk of chronic conditions like heart disease, osteoporosis, obesity, and age-related mental decline ( 1 ).

The World Health Organization (WHO) recommends that adults eat at least 5 servings (around 400 grams) of fruits and vegetables per day. However, most people fall short of this mark ( 1 ).

If you find you’re not eating enough fruits or veggies, a smoothie can be a delicious way to pack in 2–3 more servings.

May support increased fiber consumption

Fiber is an important nutrient that aids digestion by preventing constipation and supporting the growth of beneficial bacteria in your digestive tract ( 2 ).

Early research suggests that a healthy, thriving community of gut bacteria can help reduce inflammation, promote healthy immune function, and support mental health ( 3 ).

Adequate fiber intake is also linked to a reduced risk of chronic illnesses, such as heart disease and type 2 diabetes ( 2 ).

Yet, many people are not meeting their daily fiber needs — especially those who follow Western diets.

The U.S. Department of Agriculture (USDA) recommends a daily intake of at least 38 grams of fiber for men and 25 grams for women. Research indicates that most Americans, on average, eat only 16 grams of fiber each day ( 2 ).

With the right ingredients, smoothies can be an excellent way to boost your fiber intake.

Some of the most fiber-rich foods are also common smoothie ingredients, including fruits, vegetables, whole grains (such as soaked oats), nuts, seeds, and legumes (such as white beans).

summary

Smoothies are a convenient way to boost your intake of fruits, vegetables, and several other fiber-rich foods.

The difference between a healthy and unhealthy smoothie largely depends on the quality and quantity of its ingredients.

Smoothies’ biggest pitfall is their propensity to contain large quantities of added sugar.

Added sugar reduces the nutrient density of smoothies. Furthermore, routinely consuming too much added sugar may increase your risk of chronic ailments like heart disease, diabetes, and liver disease ( 4 ).

The American Heart Association recommends limiting your intake of added sugar to no more than 9 teaspoons (37.5 grams) per day for men and 6 teaspoons (25 grams) per day for women ( 5 ).

Commercially prepared smoothies tend to be higher in added sugar than homemade versions, but it ultimately depends on the ingredients used in each recipe.

For instance, Smoothie King’s 20-ounce (590-mL) The Hulk Vanilla Smoothie packs 47 grams of added sugar, which is well above your daily sugar recommendation (6).

Their Original High Protein Pineapple Smoothie is a much better option, as it provides only 4 grams of added sugar in the same serving size (7).

Smoothies can be tailored to meet your needs

You can drink smoothies as a snack or meal replacement, but it’s a good idea to know which types to choose — especially if you have a specific fitness or body composition goal in mind.

There’s a common misconception that smoothies are inherently low calorie snacks, but some smoothies pack over 1,000 calories depending on their size and ingredients.

Generally, a 200–300-calorie smoothie with 10 grams of protein is a great snack, whereas a 400–800-calorie smoothie providing at least 20 grams of protein is better suited as a meal replacement. It’s best to assess your goals and calorie needs to determine your specific needs.

The difference between the two may be as simple as adjusting the serving size.

Many smoothie chains provide the ingredient and nutrition information for each of their products, which usually come in 16–32-ounce (475–945-mL) servings.

When making smoothies at home, be sure to control your portion size. Fats like nuts, seeds, nut butters, full fat yogurts, and avocado will provide more calories but increase nutrient density. Meanwhile, sugary add-ins like syrups will provide more calories without quality nutrients.

Summary

Smoothies may aid weight loss if they help you maintain a calorie deficit. However, they can be high in calories, so you should choose those that will fit into your daily calorie needs.

Are Smoothies Good for You