Is ‘healthy’ smoothie you are gaining weight? What a dietitians say here (image credit: istock)
Smothi are everywhere – from Instagram reels to breakfast menu – and they are often seen as the right health drink. With glowing skin, quick weight loss and quick energy promises, they look great to pass. But are they really as healthy as they look? We were in contact with Garima Dev Varman, Dietist and Certified Diabetes Teacher in a healthy Indian project, to find out that this could not always be your best option.
Chinese mesh: “Even natural can be too much”
“One of the biggest problems with smoothies is Chinese content,” Varman says. “Even if you are not adding sugar directly, the fruits are naturally high in fructose – and when you mix them, you break their fiber. This makes your body easier to absorb sugar faster.”
A 2014 study published in BMJ also supports this, revealing that excessive intake of fruit juices and sweet beverages – even ‘natural’ – can increase the risk of type 2 diabetes.
Adding materials like honey, sweet yogurt, or fruit juice only causes the problem to deteriorate. Result? A blood sugar spike may lead to insulin resistance, weight gain and sugar accidents.
Liquid calories
Unlike chewing solid food, drinking a smoothie does not always indicate satisfaction to the brain. This means that you are more likely to consume calories – without feeling how much.
Varman says, “A smoothie made with bananas, nut butter, oats and protein powder may look healthy, but it can easily cross 400-500 calories per glass.” “If you are drinking it on top of your food, you are inadvertently adding additional calories without perfection that provides solid food.”
Studies published in the Appetit Journal have shown that liquid calories are less saturated than solid food, which often leads to overcontention.
Nutrient imbalance
While smoothies have the ability to be nutrient-rich, there are many carb-roots and lack enough protein, fiber, or healthy fat to stabilize blood sugar and keep you full.
“People often throw into a group of fruits, but forget to balance it with greens, protein or good fats,” Varman says. “This smoothie makes the taste great, but it is slanting with nutrition.”
To really customize her smoothie, she recommends adding:
Walnut milk.
Healthy fats such as flaxseeds or chia seeds.
A scoop of protein (eg Greek yogurt or protein powder).
What about the stores and smoothie?
Hanging a smoothie from your favorite cafe may look like a healthy shortcut, but beware of “Health Hello Effect”.
“Most commercial smoothies are loaded with preservatives, coupled sugars and tastes,” Varman warns. “They are often like sweets compared to a health drink.”
A review published in public health nutrition found that many so -called health drinks marketed in the form of “natural” or “low fat” were often misleading and packed with Chinese and additives.
So, should you dug a complete smoothie?
not necessarily. “Smoothies are not enemies,” Varman explains. “But they should be consumed with mindfulness. Think as complement to their diet – not especially designed in this way, so no food replacement.”
How to make really healthy smoothie
Here Varman has simple rules for smoothie success:
Stick to low-GI fruits like berries, apples and oranges.
Add a scoop of protein and fiber such as yogurt, seeds, or protein powder.
See your share size – a glass a glass may require you all.
Avoid sugar ad-ons like aromatic yogurt, honey, or syrup.
Smuthi can be part of a healthy routine – but only when you control it. “A smoothie made with intent and balance can be incredibly nutritious,” Varman says. “But a fashion made with a fashion can cause more harm than a good.”
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