Smoothies can provide a significant amount of vitamins and minerals in your body. However, if prepared in the wrong way, smoothies can have a negative impact on weight, blood sugar levels, etc. Before making it, try to follow some of these tips to make a healthier smoothie.
1. Portion control matters
Although smoothies are categorized under healthy beverages, it does not necessarily mean that you have a free pass in terms of portion controls. A single smoothie should be no more than 8 to 10 ounces.
"Fill your blender to the rim and you’ll get one sizable smoothie that can weigh in between 400 to 600 calories or more!" said registered dietitian Toby Amidor.
2. Invest in high-quality blenders
"The most common mistake people make is using a blender with no power," said celebrity trainer and author Harley Pasternak. "The majority of household blenders can't get frozen fruits smooth, or chop through seeds, so you get a smoothie that's not very smooth."
Pasternak recommends buying one that comes with a "tamper," which pushes floating foods to the blades and helps create a thicker blend. There are also specialized blenders that come with a convenient smoothie setting.
3. Choose the right milk
Dietitians believe that non-fat or low-fat dairy milk is a better choice for smoothies. This applies when adding ingredients such as nuts or avocados which are quite rich in terms of fat content.
Those who are lactose intolerant can opt for soy milk or almond milk instead. But, make sure to check the nutrition label first, and choose the unsweetened type. Certain varieties of non-dairy milk can be sneakily loaded with added sugar.
4. Don't go overboard with fruits
There's a limit on how much fruit we should consume in a day. Most health experts suggest that we should consume no more than 2 to 4 daily servings. Try to follow a limit of 1 cup of fruit per smoothie serving.
You can also try to consider adding more green vegetables like collard greens, kale, beet greens, and spinach. These vegetables are packed with nutrients and have minimal impact on blood glucose.