Registered dietitian and nutritionist Bonnie Taub-Dix said smoothies “have a health halo, even if you put a lot of juice and syrup in them.” Prevention. “It may make you feel invigorated for a while due to your sugar high, but you will soon continue to feel hungry.”

Adding ingredients like honey, agave nectar, and maple syrup is healthier than refined sugar and can balance the taste of leafy greens in smoothies. But registered dietitian nutritionist Mary Sabat said these sugar substitutes are still high in calories and can contribute to weight gain if used excessively. Eat This, Not That!

Additionally, although using protein powders in smoothies is nutritious, it depends on the product. Dietitian Jordan Spivak says people should read the label because some protein powders contain added sugar and carbohydrates. said Johns Hopkins Medicine.

A balance of healthy ingredients is the key to healthy smoothies. dietician Lorraine Fye said in an article at the Mayo Clinic.

“You want good carbohydrates, good proteins and good healthy fats,” Fye said. If you’re substituting a smoothie for a meal, make sure the smoothie “truly replaces the meal, not too few calories but not too many calories.”

Stanford Health clinical dietitian Leah Groppo said that to lose weight, snack smoothies should be kept under 150 calories and meal replacement smoothies should be kept at 350 calories or less. Prevention. And make sure the smoothie glass isn’t too big. He said people should aim for 8 ounces and refrigerate or freeze any overflow for another day.

And if the smoothie is thick enough, eat it with a spoon instead of sipping through a straw. Chewing helps the body release hormones that make people feel full, Groppo said.

The following YouTube video from Mayo Clinic offers tips for making healthy smoothies.

How to make healthy, satisfying smoothies?

• Use a low-calorie, liquid base. This It carries nutrients to cells, removes waste from the body and maintains body temperature; so smoothies are a smart choice as a starter. Other low-calorie, healthy smoothie liquids include: oat milk (rich in fiber and lactose-free) and coconut milk (it is a dairy product, lactose-free and rich in nutrients).

• Use low-sugar fruits like watermelon, raspberries and blueberries. Prevention lists 10 low-calorie fruits, from highest to lowest sugar content. Plus, using frozen fruit makes smoothies thicker and fuller and chills them, which some people prefer. Adding more vegetables than fruits and no more than two fruits per smoothie increases nutrition and reduces calories.

• Add protein. Protein It builds lean muscle, repairs muscles, helps maintain a healthy body weight, and reduces hunger. greek yogurt (contains twice the protein of regular yoghurt), chia seeds (contains powerful amounts of fiber and omega-3 fatty acids) and protein powders (especially plant-based ones from peas, rice, or hemp) are excellent choices for adding protein to smoothies.

• Add fiber. Fiber It helps intestinal health and improves digestion. It also creates a feeling of fullness, which helps prevent snacking. The pulp contains the fiber in fruit, so blend whole fruit into smoothies. Nuts, seeds and whole vegetables are rich in fiber.

• Use green materials. Green vegetables contain essential vitamins, minerals, and fiber, and most people don’t eat enough of them, so adding them to smoothies is one way to get them in. These include kale, spinach, kale, chard and wheatgrass. healthy options.

Berry Green Smoothie recipe

Try this recipe for a healthy smoothie from Johns Hopkins Medicine.

Mix together:

• 1 cup frozen mixed berries
• A handful of spinach (frozen or fresh)
• 1 spoon vanilla protein powder
• 1/2 cup vanilla Greek yogurt (or vanilla coconut yogurt for a milk alternative)
• 1 cup base liquid (water or milk/dairy alternatives such as almond or cashew milk)
• 1 tablespoon ground flaxseed
• few ice cubes

Nutritional values ​​per serving: 303 calories, 35.8 grams carbohydrates, 30.4 grams protein, 6.8 grams fat. Nutritional values ​​will vary depending on the brands used, amounts and types of ingredients.