We all love smoothies but do we know what’s in them?
Smoothies are a great way to get all your nutrition in one easy drinkable manner. But it’s also important to note if it adds in the unnecessary calories!
Here are some Reasons Why Smoothies Can Make You Put On Weight:
Mistake No. 1: Your Smoothie Skimps on Fiber
Fiber is important. It’s what fills you up to prevent hunger so you end up eating less later in the day. Fruits do offer fiber – but only if you select the right ones. Bananas are one of the most common smoothie ingredients, but half of one only offers 1.4 grams of fiber.
Try to get at least 10 grams in your smoothie by adding fiber-rich foods such as berries, kale or spinach, avocado, kiwi, pear, beans, flax meal and chia seeds. If you want to use protein powders, use plant-based protein powders instead.
Mistake No. 2: Your Recipe Lacks Protein
You may have smoothies daily and you may think it’s as green as it can be. But that doesn’t mean it contains the protein you need to sustain your energy throughout the day. To resist the urge to snack on high-calorie pick-me-ups, aim for at least 10 grams of protein per smoothie.
Soy milk or almond milk is a great base, add in Greek yogurt (it has more protein than the regular kind) or some cottage cheese together with protein powder, soft tofu, beans, nuts, or nut butter.
Mistake No. 3: You Overdo It on the Fruit
Choosing a smoothie made solely from a variety of fruits is much healthier than choosing that piece of kuih, doughnut or curry puff. But while fruits are full of fiber and nutrients, they aren’t necessarily void of calories. So when you fill your blender with five different fruits, you could well end up with a calorie laden smoothie because of the sugar content in the fruits.
Since fruits are full of natural sugars, your body also metabolises them quickly, leaving you with hunger pangs within an hour. To avoid this issue, pair your fruit with a protein source such as soy milk, yogurt, protein powder, soft tofu, beans, nuts, or nut butter.
Mistake No. 4: You Add Extra Sweeteners
Be careful what you use for sweetening your smoothie. One tablespoon of honey or maple syrup will tack on over 60 extra calorie. And if you’re using fruits, you don’t need the added sugar.
Of course, added sweeteners are also found in flavored yogurt, fruit juice, sweetened milks, and fruits canned with syrup. So avoid the extra sugars, and experiment with using plain yogurt and unsweetened soy or almond milk instead. Trust us, your taste buds will get used to it and your body will definitely thank you for it.
If you love smoothies, check out our brain boosting smoothies here which will help with your brain health. Remember to always keep the calories as low as possible when blending up your smoothie. Smoothies can be healthy for you but only if concocted with the right ingredients and of course, do exercise with portion control as well.
Source: Women’s Health