How healthy is your glass of smoothie? (2024)

New Delhi,UPDATED: Feb 12, 2024 17:47 IST

All smoothies are healthy.

At least, that’s what we believe (or rather want to believe).

Smoothies can be a delightful and nutritious addition to your diet, but they can also become problematic if not prepared thoughtfully.

Getting your smoothie game right is important, especially when it is part of your daily diet. You don’t want to end up consuming something which is nothing but a hidden sugar bomb.

History of smoothies, yes, there’s one

Smoothies originated in the West Coast of the United States, coinciding with the rise of the electric blender.

Health food establishments embraced this trend, incorporating blended concoctions into their offerings. By the mid-1980s, the term "smoothie" found its way into recipes.

One influential figure in this narrative is Steve Kuhnau, whose experiences as a soda jerk (a man who operates a soda fountain) and struggle with lactose intolerance led him to experiment with blending various ingredients such as fruit juices, vegetables, protein powder, and vitamins.

This innovative approach ultimately led to the establishment of Smoothie King in 1973 in Louisiana, US and played a pivotal role in catapulting smoothies into mainstream popularity.

The problem with smoothies

• Smoothies are healthy until you add several spoons of sugar to them. Most of the small-time cafés and roadside juice bars selling smoothies as a healthy alternative end up adding fruit concentrates that are laden with sugar.
• The high sugar content found in many smoothies, which can be attributed to both natural sugars from fruits and added sweeteners such as ice cream, honey, or sweetened yoghurt, should be the consumer’s primary concern.
• This elevated sugar intake can lead to dental caries, also known as cavities, and also contribute to the development of diabetes and obesity.

Nutritionist weighs in

Nupuur Patil, Mumbai-based nutritionist, told India Today that homemade smoothies are any day better than the store-bought or packaged ones.

“It has become a trend to drink smoothies and store-bought ones are often preferred over freshly prepared smoothies. These are even more packed with sugar and lack all important nutrients like fibre and hence, become a sugar drink rather than a health drink. Homemade smoothies can still be considered an option because there is a control over ingredients and enable inclusion of whole fruits, vegetables, and protein sources, fostering a balanced blend,” she said.

Additionally, the blending process itself can also pose problems.

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• When fruits are blended, the natural sugars are released from within the cell walls and become "free sugars," which can cause blood sugar levels to spike. This rapid absorption forces the body to increase insulin production, potentially leading to blood sugar issues over time.
• Moreover, consuming smoothies as a mere addition to meals can result in a significant increase in calorie intake, which may not be ideal for those managing their weight.
• Also, some individuals may fall into the trap of "cleanse" trends, such as the "green smoothie cleanse," without understanding the potential risks. For instance, certain ingredients in large quantities can lead to health issues like acute oxalate nephropathy, a condition affecting the kidneys.

Fresh fruit or frozen, does it make a difference?

While making smoothies at home, many use frozen fruits (that are usually not in season) instead of fresh ones. Is that a problem? Here’s what Dt. Komal Malik, head dietician at Asian Hospital, Faridabad, said.

“Fresh fruits and frozen fruits are equally nutritious but on one condition - the frozen fruits are not sugar-coated. If that’s the case, of course, fresh fruit is better. Moreover, frozen fruits are dipped in sugar syrup,” she said.

While speaking, Dr Malik also added that a process called blanching takes place before freezing the produce and this could eventually lead to a loss of vitamin C in them.

“Before freezing the fruits, they go through a process called blanching. This could lead to a loss of vitamin C. This is another reason why we sometimes we feel that fresh fruits are better than frozen ones,” she further added.

What should be the portion size

A portion size should be decided according to what aligns with your nutritional needs, typically around 8-12 ounces (small glass) per serving, to maintain balance and prevent overconsumption of calories and sugars.

How to consume

The optimal timing for smoothie consumption is as a meal replacement or post-workout replenishment, Dr Patil mentioned.

She added that this allows for sustained energy release and muscle recovery.

Best smoothie combinations

• Incorporating a variety of nutrient-dense fruits like berries, bananas, and vegetables such as spinach, kale, and avocado ensures a diverse array of vitamins, minerals, and antioxidants in every sip.
• Experimenting is key; some fruit and vegetable combinations can actually be fun and beneficial.
• Some winning pairs include starfruit and strawberries, avocado and papaya, or cucumber, kale, and pear.
• These combinations provide a symphony of flavours while packing a nutritional punch.

However, for those with sensitive stomachs, mixing certain fruits and veggies might cause bloating or gassiness, so it's essential to listen to your body and adjust accordingly.

Smoothie vs Smoothie bowl

First off, both smoothie bowls and smoothies are fantastic ways to get a bunch of nutrients into your system in a quick and enjoyable manner. They're like your favourite superhero team – they've got vitamins, minerals, antioxidants, and all that good stuff that keeps your body humming along happily.

But their nutritious quotient boils down to what you put in them.

You could make a smoothie bowl that's a total sugar bomb if you're not careful with your choice of ingredients and toppings. The same goes for smoothies. If you're mindful about keeping added sugars low and packing in the fruits, veggies, and proteins, you can whip up a smoothie that's just as nutritious as any bowl.

So, is one better than the other? Not necessarily. It's like asking whether Batman is cooler than Superman – it's all about personal preference and how you use their unique powers.

If you're someone who enjoys sitting down for a meal and savouring every bite, then a smoothie bowl might be your hero of choice. But if you need something quick and easy that you can gulp down as you dash out the door, then a smoothie might be your go-to sidekick.

The conversation around smoothies isn't just black and white. While they can be a convenient and tasty way to boost your intake of essential nutrients, it's crucial to be mindful of the ingredients you're blending. The key is balance and moderation.