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Healthy Smoothie Ingredients?

Hello! I make a lot of green smoothies for the nutrients and cleanse they provide. However, I’m wondering if the ingredients I use are a healthy balance. Specifically, I normally put in 2 or 3 pieces of fruit, along with spinach, celery, ginger, flaxseed, and non-fat yogurt. My question is: I know fruit contains a lot of natural sugars, how much is too much fruit? Thanks so much!

Answer:

I would always try to juice or make a smoothie using a ration of 2/3 to 1 pieces of vegetables to fruit. Additionally some fruits are lower in sugars than others, raspberries, strawberries, peaches, blackberries are watermelon are all low sugar fruits. Using these in your smoothies can help reduce the sugar consumed.

Blended whole fruit VS eating whole fruit

Is there an advantage or disadvantage to consuming a serving of fruit a day via smoothie (just blended fresh raw fruit and water no other additives)?

Answer:

No, there is no real disadvantage to consuming blended fruit vs eating whole fruit. As oppose to juicing, when you blend fruit you still leave all the fiber intact in the fruit. The fiber helps slow the digestion of your smoothie which means the fruit sugar is absorbed more slowly which in turn stops your insulin levels from rising sharply. One advantage of making smoothies is that some studies have shown that blending/juicing can improve the absorption of nutrients from the fruit. For your reference, some vegetables are more effectively processed when raw and blended, whilst others need to be cooked before eating.

Is this a healthy breakfast for pre-diabetic?

Is this a healthy breakfast for a 56 year old female pre-diabetic My favorite smoothie: 3 Raspberries 2 Strawberries 10 Goji berries 15 Blueberries 3 Blackberries scoop of watermelon 10 Cashews 6 Almonds 6 Walnuts ¼ cup cocoa nibs 2 (¼-inch thick) avocado slices ¼ cup raw rolled oats 1 TBsp Sunflower seeds 1 TBsp Pumpkin seeds 2 TBsp Hemp seeds 2 TBS chia seed jell ¼ Banana 1 orange (ice cube size) 1000 mg Cinnamon w/ chromium 1 scoop Spiru-tein Choc protein powder 1 scoop Ruby Red powder Kale or spinach or spring greens or Butter Lettuce ¼ Joint juice, ¼ grape juice, ¼ water ¼ almond milk

Answer:

There is quite a lot of fruit sugar in what you have listed above and as well as the protein powder and almond milk which also contains sugars. I am not familiar with Ruby red powder so cant comment on that. Combining everything you have listed above will provide quite a lot of calories and sugar. I would try to suggest you reduce the amount of the ingredients below as they are main sources of sugar in your breakfast. 3 Raspberries 2 Strawberries 10 Goji berries 15 Blueberries 3 Blackberries scoop of watermelon ¼ cup cocoa nibs (depending on how they are prepared) ¼ Banana 1 orange 1 scoop Spiru-tein Choc protein powder 1 scoop Ruby Red powder ¼ grape juice, ¼ almond milk The other items on your list are mainly sources of fat and protein which are fine, however be aware that nuts and seeds are rich sources of calories as well.

Morning Smoothie

Hello, I am a 6’0, 195 pound male, and I wanted to do a fruit and vegetable smoothie (1/2 avocado, 1 cup rice milk, 1 cup frozen cherries, 1 cup kale or spinach), and eat three hard boiled egg whites, and 1/4 cup almonds for my morning meal. I would eat this after my 30 to 60 minute workout. Does this meal sound balanced? Is the fat calories too high? Thank you.

Answer:

Whilst the sources of fat in your breakfast are good fats, half an avocado and a 1/4 cup of almonds will provide around 50% of your daily fat RDA. Depending on your lunch and dinner, along with any other snacks, you may find you exceed your daily fat recommended allowance. As you profile listed you are looking to lose fat, so I would suggest reviewing how your other meals and snacks compare during the day and reduce accordingly

Blood sugar and fresh fruit smoothie’s

I’ve been eating fresh fruit smoothie’s for breakfast the past couple weeks, and I feel like my blood sugar is wonky after. I usually blend up black/blue/strawberries, light vanilla yogurt, a bunch of spinach, banana and grape juice. Is this too high in sugars for a breakfast smoothie, or is this all in my head?

Answer:

Without knowing how much fruit you are putting into your smoothie it is difficult to say. That said, going on what you have outlined, you are consuming a lot of sugar, grape juice contains a lot of sugar, and add to that the banana, strawberries and blackberries you will be getting a fair amount of sugar every morning. Although smoothies can be healthy they can still contain a large amount of sugar. I would suggest introducing some more vegetables aiming for a 2 to 1 ratio of vegetables to fruit. I would also suggest removing the grape juice, grapes contain a lot of sugar and juice even more so. You are ok with the blackberries and strawberries as they are low calorie fruits. I would also check your yoghurt ingredients, quite often “light” or low fat yoghurts have had a lot of sugar added to make them taste better. Look for a natural additive free yoghurt with probiotics. If it is a natural yoghurt, it should not have a laundry list of ingredients.

Can I safely build muscle and lose weight by drinking my calories

I want to lose 55 pounds, but also build muscle. I don’t want to just lose weight (including muscle) – I want to be fit. I am doing a fitness program that includes lifting weights (P90x). What if I were to only drink smoothies that include fruit, veggies, water, and protein powder? Would this meet my nutritional requirements? Would it help me lose weight faster since liquid nutrition is more easily absorbed?

Answer:

There is no reason why you cant make one of your daily meals a liquid meal. If you are working out, consuming a liquid post workout meal can be a great way to accelerate your recovery and build muscle. I don’t know when you workout, but if its in the morning, rather than having lunch following your workout, then have your post workout drink. The same can apply if you workout in the evening, have your drink instead of your evening meal. Following an intensive workout, your body will utilise your liquid meal most effectively so that is the best time. What I would say is that you need to carefully monitor how much fruit you put into your post workout drink. Fruit still contains sugar, so if you use too much then you can end up consuming a lot of sugar which will hinder your weight loss. I recommend using a ratio of 2-3 servings of vegetables to 1 serving of fruit. Use the fruit as a sweetener to make your drink palatable but don’t go crazy with adding large amounts.

Morning Smoothies

I’d like to start making a morning smoothie to boost my magnesium, calcium, and potassium intake. Would spinach, strawberries, kiwi, ice, and mango be the most optimal, or is there something I could add/take away to be better?

Answer:

Your suggestion is good, spinach is a good source of magnesium, strawberries contain all three, kiwi is contains potassium and mango contains a small amount of calcium. You could try adding Bananas and dried fruits such as apricots and dates which are a rich source of potassium, whilst yoghurt also provides potassium and calcium. Adding some live yoghurt will also provide some valuable probiotics to your daily smoothie.