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Summer is smoothie season.
Warm weather calls for a frosty, fruity beverage, doesn’t it? Many health-conscious people reach for a smoothie instead of a calorie-laden ice cream treat.
We’ve been conditioned to think “healthy” when we hear “smoothie.”
On the surface, it makes sense. Most smoothies are chock full of healthy ingredients such as fruit, greens, grains, yogurt and nut butter. But these healthy ingredients are not void of calories, so it is important to be mindful of the amount of calories you are putting in your smoothie.
Let’s dig a little deeper to get the whole truth about smoothies.
Often smoothies have too much sugar and too many calories to be a feasible addition to a healthy diet. Depending on the size of your smoothie, you can end up eating a lot more fruit than you would if it was whole.
Plus, when you start adding in “healthy” ingredients like chia seeds, flax seeds, peanut butter, whole oats, dates, avocado, before you know it, you could be blending up a 600-700 calorie smoothie without even realizing it!
Blending the fruit also crushes its fiber, making it easier for your body to absorb the sugar from the fruit, which can cause hunger pangs sooner than you’d like. To balance out your fruit smoothie, add a high protein source to help keep you fuller for longer, such as non-fat plain Greek yogurt, protein powder, tofu, PB2 (or other peanut powder), or even skim milk.
Don’t worry, smoothie lovers -- there are tweaks that can salvage your favorite concoction. Keep these tips in mind next time you get ready to blend:
Try these smoothie recipes as snacks or meal replacements:
Blend together until smooth.
Nutrition Facts: Calories: 201 · Carbohydrates: 36 grams · Fat: 2 grams · Protein: 14 grams · Fiber: 7 grams
Nutrition Facts: Calories: 300 · Carbohydrates: 40 grams · Fat: 4 grams · Protein: 29 grams · Fiber: 8 grams
Nutrition Facts: Calories: 320 · Carbohydrates: 50 grams · Fat: 8 grams · Protein: 21 grams · Fiber: 12 grams
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