Apple juice. Bee pollen. Agave syrup. Maca root. Greens powders. Trying to order a healthy breakfast smoothie is like trying to put together an IKEA dresser without the instruction manual. You know all the pieces are there, but it's nearly impossible to figure out which ones go together and where.
Generally, you're pretty safe when it comes to building a healthy smoothie. The selections at most smoothie shops and in smoothie recipes include plenty of healthy add-ons; however, there are some sneaky, seemingly healthy ingredients that can actually make you gain weight. With smoothies becoming even more of a regular part of Americans' diets, you'll have even more chances to make a mistake.
Fat-free flavored yogurt
High in protein with a delicious creamy texture, Greek yogurt is the ideal backbone for a smoothie. That is, of course, unless it's flavored or fat-free. Yogurts with fruit on the bottom or mix-ins like honey can contain up to 28 grams of sugar (that's the amount in even a "healthy" brand like Fage Honey Greek Yogurt). Stick to reduced- or full-fat, plain yogurt. A 2015 study in the American Journal of Clinical Nutrition found that the more high-fat dairy products people ate, the lower their risk of diabetes; those who ate a lot of low-fat dairy products had the highest incidence. The researchers speculated that while calcium, protein, vitamin D, and other nutrients in dairy are indeed good for us, we need the fat that goes along with them in order to get their protective effects. Skipping the fat may cost you lean muscle: "People with low vitamin D levels have been shown to have decreased strength and greater muscle wasting," says registered dietitian nutritionist Ilyse Schapiro, MS, RD, CDN.
Fruit juice
You glance at the blender, worried there's not enough liquid. Don't be tempted to add some leftover OJ or that can of frozen apple concentrate lurking in the freezer: Fruit juices lack the satiating fiber of fresh fruit, and even half a cup of orange juice adds 13 grams of carbs.
It's even worse at the smoothie chains: The Banana Berry Treat at Smoothie King, for example, uses papaya juice blend and packs 69 grams of carbs and 30 grams of added sugar into a small serving. That's the sugar equivalent of drinking four fun-sized Snickers bars!
Ice cream, frozen yogurt, or sherbet
Smoothies that include frozen yogurt, sherbet, or even "frozen oatmilk dessert" (don't scoff, Jamba Juice actually does this) are not fitness drinks. They are desserts. For example: At Smoothie King, a small (20 ounce) Yogurt D-lite sounds like something healthy. But the yogurt they're referring to isn't Greek yogurt—it's frozen yogurt with 17 grams of sugar. As a result, this small drink packs 54 grams of sugar (38 of those grams are "added sugar"). That's more than what's in McDonald's Hot Fudge Sundae and more than what the USDA Dietary Guidelines recommend you consume in an entire day!
Too much of a good thing
Avocado and nut butter are some of your best allies in the pursuit of a flat stomach, but too much of their good fats can backfire. Be mindful of the portions suggested by recipes. Nutritionists consider one-fifth of an avocado to be one serving. Likewise, one serving of nut butter is just two tablespoons and more than enough for a savory smoothie. And while a serving of coconut oil is an excellent add-in — its good saturated fats are burned as energy, not stored as fat — too much is just trouble.
Eat This! Tip: Use almond butter—but to repeat, just two tablespoons. "Ounce for ounce, almonds are one of the most nutritious nuts," Stephanie Middleberg, MS, RD, CDN says. They're a great source of riboflavin, magnesium and manganese (which, she explains, is great for the prevention of osteoporosis as well as a healthy metabolism), and also provide an impressive amount of vitamin E per serving. You'll also get flavonoids, compounds that are extremely useful in fighting heart disease and cancer.
Added sweeteners
You wouldn't dare add straight granulated sugar to your smoothies (right?), but other healthy-sounding additives don't act so sweet, either. A tablespoon of all-natural honey will add 17 grams of sugar to your drink, while a similar serving of virtuous-sounding agave nectar will add an unnecessary five grams. Coconut nectar, increasingly common at smoothie bars, will add 13 grams of sugar and carbs per tablespoon, and sweetened coconut flakes have an eye-popping 24 grams of fat and 36 grams of sugars per cup.
Canned fruit
Canned fruit might seem like an easy shortcut, but it's just a quick route to belly fat. It's packed with syrup — upwards of 20 grams of sugars a can! Even unsweetened fruit in its own juice is a nutritional miss: Peeled fruit is missing crucial fiber.
Eat This! Tip: If having fresh fruit around the house for your smoothies is impractical, go for frozen—they add a frosty texture, and freezing preserves more nutrients than canning does, because "the frozen ones are picked then immediately (or soon after) frozen," according to Isabel Smith, MS, RD, CDN, registered dietitian and founder of Isabel Smith Nutrition. "Just read the labels on frozen packages to make sure there is no added sodium, sugar, or chemicals."
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