Are Smoothies Good for You?
Smoothies are thick, creamy beverages usually blended from puréed fruits, vegetables, juices, yogurt, nuts, seeds, and/or dairy or nondairy milk.
The most basic smoothie starts with two essential ingredients — a base and a liquid. From there, you can combine ingredients to your liking.
Many smoothies include frozen produce or ice cubes to give the final product the cool, icy consistency of a milkshake. However, their flavor profiles vary tremendously depending on the ingredients.
Smoothies are thick, creamy beverages usually blended from puréed fruits, vegetables, juices, yogurt, nuts, seeds, and/or dairy or nondairy milk.
The most basic smoothie starts with two essential ingredients — a base and a liquid. From there, you can combine ingredients to your liking.
Many smoothies include frozen produce or ice cubes to give the final product the cool, icy consistency of a milkshake. However, their flavor profiles vary tremendously depending on the ingredients.
Common ingredients
Popular ingredients in homemade and store-bought smoothies include:
- Fruits: berries, banana, apple, peach, mango, and pineapple
- Vegetables: kale, spinach, arugula, wheatgrass, microgreens, avocado, cucumber, beetroot, cauliflower, and carrots
- Nuts and seeds: almond butter, peanut butter, walnut butter, sunflower seed butter, chia seeds, hemp seeds, and flax meal
- Herbs and spices: ginger, turmeric, cinnamon, cocoa powder, cacao nibs, parsley, and basil
- Nutritional and herbal supplements: spirulina, bee pollen, matcha powder, protein powder, and powdered vitamin or mineral supplements
- Liquid: water, fruit juice, vegetable juice, milk, nondairy milk, coconut water, iced tea, and cold brew coffee
- Sweeteners: maple syrup, raw sugar, honey, pitted dates, simple syrup, fruit juice concentrates, stevia, ice cream, and sorbet
- Others: cottage cheese, vanilla extract, soaked oats, cooked white beans, silken tofu, and dairy or nondairy yogurt
Popular ingredients in homemade and store-bought smoothies include:
- Fruits: berries, banana, apple, peach, mango, and pineapple
- Vegetables: kale, spinach, arugula, wheatgrass, microgreens, avocado, cucumber, beetroot, cauliflower, and carrots
- Nuts and seeds: almond butter, peanut butter, walnut butter, sunflower seed butter, chia seeds, hemp seeds, and flax meal
- Herbs and spices: ginger, turmeric, cinnamon, cocoa powder, cacao nibs, parsley, and basil
- Nutritional and herbal supplements: spirulina, bee pollen, matcha powder, protein powder, and powdered vitamin or mineral supplements
- Liquid: water, fruit juice, vegetable juice, milk, nondairy milk, coconut water, iced tea, and cold brew coffee
- Sweeteners: maple syrup, raw sugar, honey, pitted dates, simple syrup, fruit juice concentrates, stevia, ice cream, and sorbet
- Others: cottage cheese, vanilla extract, soaked oats, cooked white beans, silken tofu, and dairy or nondairy yogurt
Types
Most smoothies can be classified into one or two of the following categories — though there’s significant overlap between them:
- Fruit smoothies. As the name implies, this kind of smoothie usually features one or more types of fruit blended with fruit juice, water, milk, or ice cream.
- Green smoothies. Green smoothies pack leafy green vegetables and fruit blended with water, juice, or milk. They tend to be heavier in veggies than regular smoothies, though they often include a little fruit for sweetness.
- Protein smoothies. Protein smoothies usually start with one fruit or vegetable and a liquid, as well as a major protein source like Greek yogurt, cottage cheese, silken tofu, or protein powder
Most smoothies can be classified into one or two of the following categories — though there’s significant overlap between them:
- Fruit smoothies. As the name implies, this kind of smoothie usually features one or more types of fruit blended with fruit juice, water, milk, or ice cream.
- Green smoothies. Green smoothies pack leafy green vegetables and fruit blended with water, juice, or milk. They tend to be heavier in veggies than regular smoothies, though they often include a little fruit for sweetness.
- Protein smoothies. Protein smoothies usually start with one fruit or vegetable and a liquid, as well as a major protein source like Greek yogurt, cottage cheese, silken tofu, or protein powder
Many people consume smoothies as a morning meal or afternoon snack. They can be a great way to incorporate more healthy foods into your diet.
Many people consume smoothies as a morning meal or afternoon snack. They can be a great way to incorporate more healthy foods into your diet.
May help boost fruit and vegetable intake
Smoothies made primarily from fresh or frozen produce may increase your consumption of fruits and vegetables, which provide a diverse array of essential vitamins, minerals, fiber, and antioxidants.
Together, these nutrients may reduce inflammation, improve digestion, and lower your risk of chronic conditions like heart disease, osteoporosis, obesity, and age-related mental decline (1 ).
The World Health Organization (WHO) recommends that adults eat at least 5 servings (around 400 grams) of fruits and vegetables per day. However, most people fall short of this mark (1 ).
If you find you’re not eating enough fruits or veggies, a smoothie can be a delicious way to pack in 2–3 more servings.
Smoothies made primarily from fresh or frozen produce may increase your consumption of fruits and vegetables, which provide a diverse array of essential vitamins, minerals, fiber, and antioxidants.
Together, these nutrients may reduce inflammation, improve digestion, and lower your risk of chronic conditions like heart disease, osteoporosis, obesity, and age-related mental decline (
The World Health Organization (WHO) recommends that adults eat at least 5 servings (around 400 grams) of fruits and vegetables per day. However, most people fall short of this mark (
If you find you’re not eating enough fruits or veggies, a smoothie can be a delicious way to pack in 2–3 more servings.
May support increased fiber consumption
Fiber is an important nutrient that aids digestion by preventing constipation and supporting the growth of beneficial bacteria in your digestive tract (2 ).
Early research suggests that a healthy, thriving community of gut bacteria can help reduce inflammation, promote healthy immune function, and support mental health (3 ).
Adequate fiber intake is also linked to a reduced risk of chronic illnesses, such as heart disease and type 2 diabetes (2 ).
Yet, many people are not meeting their daily fiber needs — especially those who follow Western diets.
The U.S. Department of Agriculture (USDA) recommends a daily intake of at least 38 grams of fiber for men and 25 grams for women. Research indicates that most Americans, on average, eat only 16 grams of fiber each day (2 ).
With the right ingredients, smoothies can be an excellent way to boost your fiber intake.
Some of the most fiber-rich foods are also common smoothie ingredients, including fruits, vegetables, whole grains (such as soaked oats), nuts, seeds, and legumes (such as white beans).
Fiber is an important nutrient that aids digestion by preventing constipation and supporting the growth of beneficial bacteria in your digestive tract (
Early research suggests that a healthy, thriving community of gut bacteria can help reduce inflammation, promote healthy immune function, and support mental health (
Adequate fiber intake is also linked to a reduced risk of chronic illnesses, such as heart disease and type 2 diabetes (
Yet, many people are not meeting their daily fiber needs — especially those who follow Western diets.
The U.S. Department of Agriculture (USDA) recommends a daily intake of at least 38 grams of fiber for men and 25 grams for women. Research indicates that most Americans, on average, eat only 16 grams of fiber each day (
With the right ingredients, smoothies can be an excellent way to boost your fiber intake.
Some of the most fiber-rich foods are also common smoothie ingredients, including fruits, vegetables, whole grains (such as soaked oats), nuts, seeds, and legumes (such as white beans).
The most nutritious smoothies utilize whole foods, contain little or no added sugar, and include a balanced amount of carbs, fiber, protein, and healthy fats.
If you want to try making smoothies at home, here are two sample recipes to get you started.
Ginger green smoothie
Ingredients
- 2 cups (56 grams) of fresh baby spinach
- 1 large ripe banana, sliced and frozen
- 1 tablespoon (6 grams) of fresh ginger, roughly chopped
- 2 tablespoons (32 grams) of unsweetened almond butter
- 1/4 of a small avocado
- 4–6 ounces (120–180 mL) of unsweetened almond milk
- 1/2 cup (125 grams) of low or nonfat vanilla Greek yogurt
Instructions
Add all ingredients to the blender and blend until smooth. If it’s too thick, add more almond milk.
This recipe makes approximately 20 ounces (590 mL) and provides (
- Calories: 513
- Fat: 25 grams
- Total carbs: 56 grams
- Fiber: 10 grams
- Added sugars: 6 grams
- Protein: 21 grams
Tropical berry beet smoothie
Ingredients
- 1 cup (197 grams) of frozen mixed berries
- 1/2 cup (82 grams) of frozen mango
- 1/4 cup (34 grams) of raw beets, roughly chopped or grated
- 2 tablespoons (20 grams) of hemp hearts
- 1/2 cup (125 grams) of low fat plain Greek yogurt
- 4–6 ounces (120–180 mL) of unsweetened coconut water
- a squeeze of fresh lime juice
Instructions
Add all ingredients to your blender and blend until smooth. If you want it a little sweeter, use lightly sweetened yogurt or swap the coconut water for 100% fruit juice.
This recipe makes approximately 20 ounces (590 mL) and provides (
- Calories: 380
- Fat: 13 grams
- Total carbs: 52 grams
- Added sugars: 0 grams
- Fiber: 8 grams
- Protein: 22 grams