Nutritionists shocked with new facts about smoothies

Smoothies are commonly associated with drinks that help you lose weight. But is this really true? Nutritionists have talked about the hidden ingredients that can turn smoothies into weight-gain cocktails.

This was reported by Eat This, Not That.

On the one hand, if you're careful about what you put in your smoothie, you can use it to add the right protein, fiber, and vitamins to your diet for the day. Without exceeding the allowable amount of calories, fat, and added sugars. On the other hand, smoothies can quickly become unhealthy if you don't focus on what's in them.

1. There is a lack of protein

If you're intentional about the ingredients you use for your smoothie, this drink can be a quick and easy way to add a boost of protein to your day. Not only does protein help you build more lean muscle and lose more body fat, but protein can also help you feel full longer," says Trista Best, MPH, RD, LD at Balance One Supplements.

A study published in the journal Obesity found that when participants ate a low-protein breakfast, they consumed more food, on average, at subsequent meals. The researchers believe this effect is due to people compensating for a low-protein breakfast by increasing their protein intake by eating more later in the day.

The study also found that when participants ate a high-protein breakfast, they ate less at subsequent meals. This is one way that not getting enough protein can lead to excessive calorie intake and weight gain.

To add more protein to your smoothies, try adding cow's milk, Greek yogurt, chia seeds, or your favorite protein powder.

2. Little or no fiber

When it comes to avoiding weight gain, some people may not realize the importance of including enough fiber in what they eat and drink. Not only can a high-fiber diet help prevent many chronic diseases, but it can also regulate appetite, increase satiety, and improve the gut microbiome.

"Fiber plays a crucial role in satiety and digestive health, but it is often left out of smoothies, especially those that do not contain the peels of fruit or are made with fruit juices. If your smoothie lacks fiber-rich ingredients such as [whole] fruits, vegetables, or whole grains, you may not feel as satisfied after consuming it," says Best.

According to Lisa Young, PhD, author of Finally Full, Finally Slim, some of the best sources of fiber for your smoothies are berries, kale, avocados, kiwi, pears, beans, flaxseed meal, and chia seeds.

3. You use too many sweeteners

It is common to add extra sweeteners to smoothies, especially if you are making a green drink with lots of vegetables and leafy greens, because they tend to have a bitter taste. However, experts warn that higher amounts of added sweeteners can contribute to calorie count and potentially lead to weight gain.

"While natural sweeteners like honey, maple syrup, or agave nectar may seem healthier than refined sugar, they do still contain calories and can contribute to weight gain if used excessively. Consuming excessive amounts of sugar can lead to weight gain, as it provides empty calories without offering substantial nutritional value," said nutritionist Marie Sabat. 

Of course, you don't have to cut out these sweeteners entirely, but controlling the amount you use can help you achieve your health goals. If you can, try sweetening your drink with fruit before adding additional sources of sugar, or, as Lisa Young suggests, "sweeten your smoothie by adding a date or two".

4. Using too many high-calorie ingredients

According to Lisa Young, when drinking a smoothie, it's important to be mindful of portion size and consumption to avoid overconsumption.

As we mentioned earlier, making smoothies is a delicious way to incorporate healthy ingredients rich in protein and fiber into your daily diet. However, it can be a bit tricky, as too many healthy foods can be true even for smoothies, and consuming too many calories with a drink can hurt your goals.

5. Consuming smoothies from the store

Smoothies with a lot of sugar and not enough protein or fiber can contribute to weight gain, and one of the most common culprits when it comes to these factors is store-bought ready-made smoothies. When you consume them, you have no control over what ingredients have been used.

"Pre-packaged or store-bought smoothies can often be loaded with added sugars and preservatives, making them less healthy choices. These additives can increase the calorie content and promote weight gain if consumed regularly," said nutritionist Marie Sabat. 

Earlier, we wrote a recipe for a nutritious pumpkin smoothie, and a yogurt smoothie with fruit and spinach.