Not All Smoothies are Created Equal by Aliza Beer, MS RD

Not All Smoothies are Created Equal

By Aliza Beer MS, RD, CDN

Smoothies are often consumed as a snack or as a meal replacement, as they are both quick and easy to make and transport. While smoothies have become increasingly popular, not all smoothies are equal in their nutritional value. Some smoothies are high in vitamins and minerals, and even fiber and protein, while others contain large amounts of added sugar and artificial flavorings. When selecting a smoothie, it is important to be mindful of the ingredients to ensure it is not high in harmful compounds. Additionally, a smoothie’s nutritional value will differ as to whether it is being consumed as a snack or a meal. Smoothies and smoothie bowls may be a great choice for a meal, as they are easy to pick up and purchase when on the go. When purchasing a smoothie, it is important to check the nutrition facts label and ensure it is not high in added sugar and other chemicals. Freshly blended smoothies or smoothie bowls prepared in restaurants, such as açaí or patya bowls, are often high in calories. Açaí is a good source of antioxidants, which help to protect your cells from inflammation, however, açaí bowls often come with toppings such as granola that is high in sugar or a calorically dense nut butter. Being mindful of the ingredients in a smoothie or smoothie bowl is important in order to monitor that you are meeting your nutritional goals and needs without exceeding them.

Smoothies are also quick and easy to both package and prepare, as they may be transported in a flask. Smoothies used as a meal should be prepared differently than those prepared as a snack. Smoothies used as a meal replacement should contain protein and fiber as well as vitamins and minerals, rather than being largely fruit. Fiber is important to maintain a healthy gut and helps to prevent blood sugar spikes, as well as high blood cholesterol. Protein is essential for the production of hormones, for energy as well as growth and repair of muscles and bones. If consuming a smoothie as a meal it is important to include fiber and protein to ensure your body remains nourished. Fruits and vegetables may also be added to smoothies to provide additional vitamins and minerals, as well as flavor and texture, however, these should not make up the majority of the smoothie. Eating just a fruit smoothie will leave you feeling hungrier sooner. Additionally, the liquid base should be unsweetened such as unsweetened almond milk, oat milk, or coconut water. Adding chia or hemp seeds are also a great way to add antioxidants and fiber to smoothies.

Protein powder, yogurt, or nut butter are excellent sources of protein that may be easily blended and used in smoothies. When selecting your choice of protein it is important to ensure that it is high in protein and does not contain added sugar. With regards to protein powder, select one that is pure protein and does not contain sugar, such as options offered by Orgain or Sun Warrior brands. Protein powders differ in their protein sources – some are plant-based, such as soy, pea or hemp, while others are made from whey, casein or eggs. Whey and casein protein powder are derived from milk and may not be preferable for those who are dairy-free or following a vegan diet. The three common types of protein powder are protein concentrates, isolates and hydrolysates. Protein concentrates are produced by extracting protein from whole food and are 60-80% protein, while the remainder is fat and carbohydrates. Protein isolates are higher in protein than protein concentrates as they go through additional filtering and contain less fat and carbohydrates. Protein hydrolysates are absorbed more quickly by your body as they consist of protein that is already broken down. When selecting protein powder, it is important to choose one that is best suited to meet your nutritional needs and goals. Additionally, it is critical to take caution with your choice of protein powder as the Food and Drug Administration (FDA) leaves it to the manufacturers to evaluate the safety and labeling of the products and some may not actually contain what the manufacturers claim.

While protein powder may be a convenient way to increase the protein content of smoothies, they lack many other important nutrients that may be found in whole food sources of protein, such as nut butter or yogurt. Natural and organic nut butters, such as almond butter or cashew butter, contain protein and heart-

healthy unsaturated fats, however, these are calorically dense and may contain high amounts of added sugar or sodium. When purchasing a nut butter, be sure to read the nutrition facts label to ensure it does not contain added ingredients but is a pure nut butter. Nut butters are also calorically dense, so if your goal is weight loss, selecting an alternative source of protein is recommended. PB2 is an example of a low-calorie peanut butter, which is a powdered form and works well in smoothies. Yogurts that are low in sugar, such as low-fat high protein Greek yogurt, may be preferable for weight loss. These contain calcium which is also critical to maintaining muscle and bone health.

In addition to protein, it is also important to ensure a smoothie consumed as a meal is high in fiber. Adding spinach, kale, frozen cauliflower, or frozen zucchini are great ways to add fiber to a smoothie. These also help to add creaminess and make the smoothie thicker. Bananas, avocados, and frozen mango may also be used to add creaminess and thickness, however, these are all higher in calories and lower in fiber. While they may be delicious options for those on a weight maintenance diet, for those who aim for weight loss, selecting veggies like spinach, kale, cauliflower, or zucchini may be a better option.

Although it is important to include protein in smoothies when they are being consumed as meals, being cautious about how much you add is also critical. The Dietary Guidelines for Americans recommends 0.8g/kg per day for healthy individuals, and this should increase for

athletes to roughly 1-1.2g/kg and higher for those undergoing wound healing. The amount of protein per scoop of protein powder may vary from 10-30g. Supplements used for muscle building typically contain more protein than those used for weight loss. Most Americans consume too much protein and not enough fiber in their diets. Extra protein is not used efficiently by the body and may result in weight gain or will be excreted. While protein should be added to smoothies used as meal replacements, monitoring the amount of protein added is also critical.

Smoothies are also a delicious snack, however, unlike those consumed as a meal, snack smoothies should not be high in protein. Smoothies consumed as a snack can be mainly fruit and a lowfat unsweetened beverage such as coco-

nut water or unsweetened almond milk. Consuming smoothies high in protein as a snack may lead to an excess overall protein consumption and could possibly overwork the kidneys. Snacks should be lower in calories than meals. Smoothies for a snack are a delicious way to enrich your diet with vitamins and minerals, as it is easy to chop up fruits and vegetables and add them to the blender to make a delicious beverage. When preparing a smoothie, be sure not to peel off the skin of the fruit or vegetable as this will help to increase your fiber content.

It is often assumed that smoothies should be consumed post workout to help build muscle, but a protein combined with a carb is the best post-workout meal. After a workout, we need energy, and we derive most of our energy from carbohydrates.

Smoothies are great choices for snacks or meal alternatives, especially when commuting. When preparing or purchasing a smoothie, be sure to check the nutrition facts label or carefully select your ingredients to ensure that it is an appropriate choice for either a snack or a meal for you. Most food establishments will modify the smoothie for you. Remember that food and diet is not one size fits all and what is healthy or beneficial for one person is not necessarily right for another.

In addition to protein, it is also important to ensure a smoothie consumed as a meal is high in fiber.

Aliza Beer is a registered dietitian with a master’s degree in nutrition. She has a private practice in Cedarhurst, NY. Patients’ success has been featured on the Dr. Oz show. Aliza can be reached at alizabeer@gmail.com, and you can follow her on Instagram at @alizabeer.