Want to increases vegetable and fruit intake in your diet as per recommend to improve health, lose and maintain weight?
Want a healthier food source but still want to enjoy?
If you are looking for such things then you will find healthier and better solution in form of smoothies. Smoothies are a great way to meet the recommended serving of vegetables and fruit.
In these busy day, we are looking to cut down time spent on food preparation so that we can hurry up to start daily routine. To cut the time spent on eating healthy, we eat food that provides convenience or even we prefer to skip those meal.
Skipping meal is considered as the best way to cut calorie intake and lose weight but end up gaining unhealthy weight, low energy during daily activity, a decline in productivity and other such issues. These issues are due to not eating on right time and healthy food. Foods are the source to get nutrients – the source of energy and health-boosting nutrients.
You might have heard the importance of eating breakfast before you start your exciting and energy demanding day. Your day will be tough and demands a great deal of effort, and breakfast will provide the source of energy.
Let’s explore stronger reasons so that you can get started with smoothies.
1) Allow You Absorb The Nutrients
You might have heard about the loss of nutrients during cooking vegetables. Water-soluble Vitamin B complex, Vitamin C is lost when the water in which vegetables cooked are discarded, it happens with sodium, potassium, and chloride. Vitamin C is also lost due to oxidization when exposure of air. (1)
The loss of nutrients in such ways cut the nutritional value thus leaving with far fewer nutrient than we planned to eat. Freshly prepared veggies and fruit smoothies will prove a better option to get more of nutrient without the loss.
As per healthy diet recommendation, your daily diet should include a 5-6 serving of veggies and fruit. That’s a lot of veggies, you will find it intimidating when you are starting up. For that, you can eat a major of serving from smoothies. You don’t have to give the effort to chew or cook. Smoothies will be the best alternative when you feel bored to eat salad.
Smoothie can be a great deal when you got started with a healthy routine. When the veggie and fruit are blended they break into smaller particle so that body can easily absorb the nutrient. For a breakfast, you can start with breakfast food and a glass of smoothie instead of fruit juice. You will learn more about why smoothie is better than fruit juice.
With healthier smoothies which allow you to eat maximum nutrients, there shouldn’t be any excuse that you can’t eat healthily or not able to meet your nutrient need.
2) Energy Without Any Crash
Smoothies, especially green smoothies are the best food to get energy without a crash.
When you add veggies to your smoothies you get required fiber, and with fruit, you get natural sugar and antioxidants. As your smoothies contain both fiber and sugar, the digestion and absorption will be slower than compared to a fruit smoothie or better than fruit juice.
When the digestion and absorption are slow, the smoothie will supply energy without a crash. Energy crash is common when you drink only juice, but smoothie will be best without or without any food. But the benefit will double when you drink with breakfast or lunch.
If you are in hurry look for a smoothie rather than fruit juice as it will provide you a better supply of energy and nutrients.
3) Effortless Weight Loss
One of the most important concern – weight loss and managing it. To lose weight it is recommended to eat – eat a balanced breakfast or other meal, eat veggies, and there are many such recommendations.
As you know, due to an energy crash you quickly start to crave for food when you don’t take care of hunger. When you start your day with smoothies loaded with veggies you get nutrient required for satiety and slow release of energy. If you looking for weight loss or improving your nutrient intake both will be attained with this simple smoothie routine.
To learn more about Weight Loss and Smoothie connection read Breakfast – An Idea To Make Your Healthy Meal Of Day The Healthiest
4) Allow You To Customise Depending On Your Mood and Demand
The final benefit in the list is the simplicity to customize. Every day we don’t have the same mood, or purpose or the taste requirement will be different from person to person.
One best thing about a smoothie is that you can customize your drink depending on your need.
If you want to increase protein intake and have limited time to eat a breakfast or any meal you can prefer to add protein powder (100% whey). A scoop of whey protein will bump up the protein in your smoothie while fruits will provide fiber and other nutrients. If you don’t want to add whey protein then there are other options like milk, yogurt, soy milk, whatever you like.
Adding up fiber-rich veggies will help you meet your major fiber need of the day.
Weight loss and weight management are among the biggest concern, a glass of smoothies can be best to cut the craving, blood sugar crash, hunger for long preventing any possible risk factors responsible for weight gain.
Convenience is mostly overlooked by us when we decide to start a routine. But it is what we look like without our acknowledgment. The reason we are depended on fast and processed food is its convenience. We choose those foods because we want to eat but spend less or no time in preparation. The faster a food that can be prepared and eaten, higher the chance we stick to those foods. Or say the fastest a food that can go from shelf to stomach we prefer to stick to them.
Now with the ease to prepare a healthy smoothie, you shouldn’t have an excuse to skip it from your routine. Grab few servings of veggies and fruit – blend it and you are ready for a nutrient dense healthy convenience drink.
5) Provides Multiple Health Benefits
Smoothies have a simplicity to customize as per our need. Everyone’s demand differs so the ingredients of smoothies can be changed depending on the need. Some of the common need are immunity, skin health, energy, diabetes management, or improve cardiovascular health.
Smoothies give you a chance to meet your demand and even cut down the time in the process. If you are looking for a list of benefits mentioned earlier, choose smoothies and eat food that meets those nutrients.
Immunity Boost: You need vitamin A, C, and zinc to boost your immunity. Fresh fruits, vegetables, dairy, and nuts are the source of these nutrients.
Energy Boost: Vitamin B, Magnesium, fiber, and other vitamins are energy-boosting nutrients. Food with energy-boosting nutrients includes banana, leafy green, nuts, berries, and seeds.
Skin Health: Fruits, vegetables, nuts, and seeds are the best food for skin health. To fight early sign of aging, you need to meet your skin’s antioxidant demand. Antioxidants such as vitamin A, C, and E, neutralize free radicals before they cause any damage to the skin. Omega-3 fatty acid is required for healthy skin.
Diabetes Management: Food which slows down the digestion leads to a slow release of energy. If you are worried about what to drink to keep blood sugar level under control look over a moderate amount of carbohydrate, fiber, good fat, protein, and other nutrients.
Yet there will be a concern with fruit, then choose fruit lowest in calorie and add veggies to increase fiber intake.
Cardiovascular Health: For a healthy heart you need to lower LDL cholesterol, raise HDL cholesterol, lower blood pressure, and provide antioxidants to protect arteries from free radicals damage. By meeting all the nutrients and improving all the conditions mentioned you will have a strong and healthy heart. Veggies, fruits, berries, nuts, seeds, and yogurt, are a good source of these nutrients.
Health benefits mentioned above aren’t just the benefit you get when you eat fresh veggies, fruits, and other nutrients dense food. There are lots of benefits you will get when you have a routine of drinking smoothies in your meal. You don’t need to know all those benefits, just start with few different recipes focusing on increasing intake of healthy foods.
Juice Vs Smoothies
What to choose between juice vs smoothies is the most important concern?
The difference between juice vs smoothies is the fiber content.
Processing of food is one of biggest concern as it is the reason behind the health crises and we don’t want to get unhealthy instead of choosing healthy food. When you eat whole food, you receive fiber – a nutrient that plays multiple roles. It slows down digestion, slow down sugar release, boost microbiome health, improves digestion, promotes healthy detoxification, and much more. While other benefits, you have seen in the earlier part.
When a whole food is processed it’s not bad until you remove the fiber content. When you remove fiber, the content remains are sugar and other nutrients. Nutrients are healthy but without fiber, the body easily absorbs sugar and increase blood sugar level.
Importance of smoothies vs juice can be glorified in many ways. The benefits mentioned above from the beginning are the benefits of smoothies not of juice. So choose the best for health and you won’t regret the choice you make. By choosing smoothies you have a continuous supply of energy, and the body receives health-boosting nutrients.
Some Do’s That Will Help You Enjoy Your Smoothies Without any Negative Impact
1. Measure Your Ingredients
Before preparing your smoothies, measure all the ingredients you gonna add. Don’t directly throw ingredients randomly as it can increase calorie, sugar, and fat in your drink.
2. Add low-calorie substitute
Greek yogurt (no added sugar) or coconut milk are the best ingredients to blend smoothies without increasing calorie compared with fruit juice. Greek yogurt boosts protein in a smoothie, while coconut like add a creamy texture.
3. Try Natural Food
You might be interested to add some of the food to increase the nutritional profile of smoothies, then that time choose natural food over any processed food.
Whey protein is good but some of the protein powders are loaded with calorie. If you can go for 100 percent whey protein then it’s good. If not you can boost the protein content by adding peanut butter, flaxseeds, tofu or chia seeds.
4. Flavour Naturally
Add fresh or frozen fruits to add sweetness over sugar or sweeteners.
You can add spices and herbs to improve the taste and flavor so that you can enjoy.