The Ultimate Nutritionist’s Guide to Smoothies: How to Build the Perfect Smoothie and Why Store-Bought Just Doesn’t Cut It
- Kay - Kayzen Coaching
- Jul 19, 2024
- 8 min read
Updated: Aug 16, 2024
Plus 3 Smoothie Recipe Ideas (under 500 calories with 25-30g of protein)
Smoothies have become incredibly popular, often seen as the ultimate healthy drink. They’re quick, tasty, and can be packed with nutrients. But contrary to common belief, not all smoothies are created equal. The majority may not be as healthy as they seem.
Normal Smoothie vs. Super Smoothie
Normal Smoothie | Super Smoothie |
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Result | Result |
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Read on to find out how to build a well-rounded super smoothie and what to avoid.
Why Store-Bought Smoothies Fall Short
High in Sugar
Added Sugars: Many store-bought smoothies contain added sugars, syrups, or sweetened concentrates, leading to excessive sugar intake.
Natural Sugars: Even those made from natural ingredients can have high sugar content from fruit juices or purees, which can spike your blood sugar levels, contributing to a high glycaemic load.
High in Calories
High Calories: Store-bought smoothies can be calorie-dense, often containing multiple servings in one bottle. This can lead to unintended excess calorie consumption, contributing to weight gain if not accounted for in overall daily intake.
Low in Fiber
Juicing and Straining: Many are made by juicing or straining, removing the fibre that helps with digestion and keeping you full.
Potential Nutrient Imbalance
Macronutrient Ratios: They often have too many carbs and not enough protein or healthy fats, leading to an imbalance.
Preservatives & Additives
Chemical Additives: To last longer, they may contain preservatives and artificial flavours that are less healthy compared to fresh ingredients.
Stabilisers and Emulsifiers: These additives can affect digestion and overall health, especially for individuals with sensitivities.
Nutrient Degradation
Nutrient Degradation: Processing and storage can degrade vitamins, especially vitamin C and some B vitamins.
Heat and Oxidation: Pasteurisation and exposure to air during packaging can reduce the nutritional quality of the ingredients.
Cost & Environmental Impact
Expense: Store-bought smoothies can be expensive, especially if you drink them regularly. The price can add up quickly.
Packaging Waste: Single-use plastic bottles contribute to environmental pollution.
Carbon Footprint: The production, packaging, and transportation of store-bought smoothies contribute to a larger carbon footprint compared to homemade versions.
Lack of Customisation
Ingredient Control: You can't control the ingredients or their quality. Homemade smoothies allow for customisation to fit your nutritional needs and taste preferences.
Now that we know that homemade smoothies are definitely the better option, let’s uncover the pros and things to consider to ensure we get the most out of them.
The Benefits of Homemade Smoothies
✓ Nutrient-Dense:
Vitamins and Minerals: Smoothies made with a variety of fruits and vegetables can be rich in essential vitamins (like A, C, and K) and minerals (like potassium and magnesium), boosting your daily vitamin & mineral intake.
Fibre: Smoothies (unlike juices) contain all the fibre of their ingredients, which aids in digestion and helps regulate blood sugar levels.
✓ Convenient and Quick:
Meal Replacement: Smoothies can serve as a quick and easy meal replacement when balancing protein, carbohydrates, fats, hydration, fibre, vitamins, and minerals.
Portability: They are easy to take on-the-go, making them convenient for busy lifestyles.
✓ Hydration:
Fluid Content: Smoothies, particularly those made with water, coconut water, or milk, contribute to daily fluid intake, helping to keep the body hydrated.
✓ Customisable:
Dietary Needs: They can be tailored to meet specific dietary requirements or preferences, such as vegan, low-sugar, or high-protein diets.
Variety: A wide range of ingredients can be used, from fruits and vegetables to nuts, seeds, and protein powders.
✓ Enhanced Absorption:
Bioavailability: Blending can help break down the cell walls of fruits and vegetables, potentially enhancing the absorption of some nutrients.
✓ Supports Healthy Eating Habits:
Increased Intake of Fruits and Vegetables: Smoothies can help people consume more fruits and vegetables than they might otherwise eat in whole form.
Watch Outs:
High in Calories
Caloric Density: Depending on the ingredients, smoothies can be high in calories, which may contribute to weight gain if not balanced with overall caloric intake. Smoothie ingredients can quickly add up quicker than you might think! Take a moment when you’re preparing your smoothie and lay out all the ingredients, and if you don’t think you could chew all of it up and swallow it (rather than drink it down), you might need to reconsider your smoothie portions & proportions.
Added Sugars
Sweeteners: Added sugars, syrups, or sweetened yoghurts can lead to excessive sugar intake. So watch the amount of fruits and added sweeteners you use!
Lack of Satiety
Liquid Form: Smoothies may not be as filling as whole foods, potentially leading to overeating later on. Drinking calories doesn't trigger the same satiety signals as chewing solid foods. Chewing food is one of the ways you are telling your brain that you’re eating and also to let your brain know that you’re getting fuller. Also, as the liquid doesn’t sit in the stomach as long (because it’s pre-chewed), it is more likely you will feel hungrier sooner. This is handy to take advantage of if you have a poor appetite; however, if you’re looking to shift some kg’s, it is a point to consider (alongside the content of your smoothie, of course!).
Potential Nutrient Imbalance
Macronutrient Ratios: If not carefully planned, smoothies can be imbalanced in macronutrients, potentially being too high in carbohydrates and low in protein or healthy fats. So make sure you include an ingredient of all categories (see my building blocks summary at the bottom).
Digestive Issues
Fibre Overload: For some individuals, especially those with sensitive digestive systems, the high fibre content of certain smoothies can lead to bloating or discomfort.
Gut Upset: Because everything is liquefied, the transit time through the gut is reduced, you don’t have to chew and also your stomach doesn’t have to do as much mechanical work to break down the chunks of food. For some people, when things run through their stomach and into their intestines too quickly, they can feel not so good in their tummy, and some may even experience some loose bowels as a result.
Nutrient Loss
Heat from Blending: Prolonged blending can generate heat, which might degrade some heat-sensitive nutrients.
How to Make a Well-Rounded Homemade Smoothie
Making smoothies at home ensures you get the most nutrition in every sip. Here’s how to create a balanced, nutrient-dense smoothie that maximises the pros and minimises the cons:
Step 1: Choose a Nutritious Base
Water, dairy milk, coconut water, soy milk, or other milk alternatives are great choices. (Hint: for it to be considered a source of calcium, it must contain at least 120 mg per 100 mL; look in the far-right column on the nutrition panel). Avoid fruit juice bases to keep sugar in check and opt for a milk base for some protein, riboflavin, calcium, and phosphorus. If you’re taking into consideration energy, you can opt for a water base instead.
Step 2: Limit Fruit Content
Stick to one serving of fruit (about 150g). This keeps natural sugars at a manageable level. That doesn’t mean you can’t use more than one type of fruit; it just means it should be equivalent to a serve of fruit, which is 150g.
Step 3: Add Veggies
Toss in spinach, carrots, kale, or other veggies for added vitamins and fibre. Even herbs like mint or parsley can enhance nutrition and flavour.
Step 4: Boost with Extra Fibre
Add chia seeds, flaxseeds, or a small amount of psyllium husk to slow carbohydrate absorption and support digestion.
Step 5: Add Fermented Ingredients
Include fermented ingredients such as kefir or yoghurt. These add probiotics to your smoothie, which can improve gut health and boost your immune system.
Step 6: Incorporate Healthy Fats
Include avocado, nuts, seeds, or clean nut butters (100% nuts). These fats help keep you fuller longer and stabilise blood sugar.
Step 7: Add Protein
Use protein powder, Greek yoghurt, cow’s milk, or soy milk. Protein is crucial for satiety, muscle maintenance, and blood sugar control.
Step 8: Make It Yummy!
Enhance flavour with a sprinkle of cacao powder, a drizzle of honey, or a dash of vanilla extract (but not too much sweetener to keep sugar levels in check).
Check out my super smoothie building block summary with a bunch of possible ingredients for each step to customise your own perfect super smoothie.
Hacks
Pre-chop all the fruit and veg you are going to blend in your smoothie into a bag or container and freeze in the portions you use them in, so you just add your base, nuts, and seeds and blend!
For those who are trying to lose weight, I always recommend doubling down on fibre and protein-rich sources and limiting sweeteners and fruits and choosing unsweetened varieties of your base, yoghurt, protein powder, nut butters, etc.
Flaxseed and chia seeds are rich sources of alpha-linolenic acid, a type of omega-3 fatty acid. These omega-3s are known for their anti-inflammatory properties and are beneficial for heart health and brain function. Consider also adding a few drops of your favourite omega-3 and/or vitamin D drop supplement into your smoothie.
When incorporating nuts and seeds into a smoothie, one common problem is that small chunks of seeds can wind up in the finished smoothie. To avoid this—and get a smooth, silky texture—first blend the seeds with your liquid and yoghurt of choice. Once the seeds, milk, and yoghurt are combined, you can throw in the rest of your ingredients.
Conclusion
Smoothies can be a fantastic addition to your diet, offering a quick, delicious, and nutrient-packed meal or snack—if made right. By making them at home and hitting all the right building blocks, you ensure they are balanced, healthy, and tailored to your needs to keep you full, energised, and satisfied for long. So grab your blender and start creating smoothies that not only taste great but also support your overall health and wellness!
Delicious Smoothie Recipes to Try
Under 500 calories with 20-30g of protein each.
Green Power Smoothie
Base: 1 cup of unsweetened almond milk
Fruit: 1/2 banana + 1/2 cup frozen mango chunks
Veggie: 1 cup spinach
Fibre: 1 tbsp chia seeds
Fermented Ingredient: 1/2 cup plain Greek yogurt (2% fat)
Healthy Fats: 1 tbsp almond butter
Protein: 1 scoop vanilla whey protein powder
Yummy Factor: 1/2 tsp vanilla extract
Total Calories: 474
Protein: 29g
Berry Blast Smoothie
Base: 1 cup unsweetened soy milk
Fruit: 1 cup mixed berries
Veggie: 1/2 cup kale
Fibre: 1 tbsp flaxseeds
Fermented Ingredient: 1/2 cup kefir
Healthy Fats: 1/4 avocado
Protein: 1 scoop unflavoured whey protein isolate
Yummy Factor: 1 tsp honey
Total Calories: 473
Protein: 27g
Tropical Delight Smoothie
Base: 1 cup of coconut milk
Fruit: 1/2 cup pineapple chunks + 1/2 medium banana
Veggie: 1/2 cup carrot
Fibre: 1 tbsp chia seeds
Fermented Ingredient: 1/2 cup plain Greek yogurt (2% fat)
Healthy Fats: 1 tsp coconut oil
Protein: 1 scoop vanilla plant-based protein powder
Yummy Factor: Sprinkle of cinnamon + 1/2 teaspoon ginger powder
Total Calories: 466
Protein: 25g
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Hi there, I'm Kay, a certified health coach and integrated nutritionist, specialising in helping women break free from stress, heal chronic stress-related symptoms, and support their overall well-being through personalised nutrition, lifestyle adjustments, and holistic practices.
If you’re interested in a free initial consultation, let’s chat!
DISCLAIMER
This website and blog provide educational content only. As a Certified Integrated Health and Nutrition Coach, I am not a medical doctor. This information is not medical advice and should not replace professional healthcare guidance. Each individual’s nutritional needs and medical situation are different, and the information contained in this post may not be appropriate for your personal situation. Always consult your physician or qualified healthcare provider before implementing any change to your lifestyle, food intake, exercise regimen, or medical treatment. The author and publisher disclaim any liability from the use of the information.
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