eMediHealth has published an extensive evidence-based guide on Weight Loss Diet, written by Holly Klamer, a Registered Dietitian with over 10 years of experience in Health and Nutrition, and offered to share it with our readers. They wrote that the appeal of smoothies is, they are an easy-to-make, nutritious, low-calorie, and delicious snack or meal, and can satisfy a sweet craving. Smoothies may or may not be highly nutritious, depending on the ingredients you use. Some smoothies comprise heavy amounts of fat, sugar, and extra calories.
Therefore, it is important to choose the ingredients wisely if you want your smoothies to be a healthy inclusion in your daily diet.
Using various fruits and vegetables, protein, dairy or dairy alternatives, or fiber can load your smoothie with nutrients, vitamins, minerals, antioxidants, and phytochemicals.
Ground flaxseeds can be a beneficial addition to your smoothie as they are high in fiber and omega-3 fatty acids, which promote satiety. A 2017 study concluded that adding flaxseeds to your diet may be helpful for weight regulation. (1)
The common ingredients used in smoothies provide the following nutrients:
- Vitamins and minerals: Fruits and vegetables carry a diverse range of vitamins and minerals along with their bright colors. They play many roles in the body. Vitamins and minerals are an integral part of bones and skin tissue, aid in the functioning of the immune system, and help repair damage to cells. (2)
The dairy products added to smoothies are rich in vitamin D and calcium, which are essential nutrients, especially for strong bones. Most dairy alternatives are also fortified with these nutrients.