Smoothies “have evolved to have a health halo even if you put a lot of juices and syrups in them,” said registered dietitian and nutritionist Bonnie Taub-Dix. Prevention. “It may perk you up a bit because of the high sugar content, but then you feel hungry soon after.”

Adding ingredients such as honey, agave nectar, and maple syrup is healthier than refined sugar and can offset the taste of leafy greens in smoothies. But these sugar substitutes are still high in calories and can contribute to weight gain if overused, said registered dietitian nutritionist Mary Sabat. Eat this, not that!

Additionally, while using protein powders in smoothies can be nutritious, it depends on the product. Some protein powders contain added sugars and carbohydrates, so people should read the label, dietitian Jordan Spivak said Johns Hopkins Medicine.

A balance of healthy ingredients is the key to healthy smoothies, dietitian Lorraine Fye said in a Mayo Clinic article.

“You want good carbs, good protein and good healthy fats,” Fye said. If you are replacing a meal with a smoothie, make sure the smoothie actually “replaces the meal.” Not too few calories, but not too many calories.”

To lose weight, keep snack smoothies under 150 calories and meal replacement smoothies at 350 calories or less, said Stanford Health clinical dietitian Leah Groppo. Prevention. And make sure the smoothie cup isn’t too big. People should aim for 8 ounces and refrigerate or freeze any overflow for another day, she said.

And if the smoothie is thick enough, eat it with a spoon rather than sipping it through a straw. Chewing helps the body release hormones that make people feel full, Groppo said.

The YouTube video below from the Mayo Clinic offers tips for making healthy smoothies.

How to Make Healthy, Nourishing Smoothies

• Use a low-calorie liquid base. Water transports nutrients to cells, rids the body of waste, and maintains body temperature, so it’s a wise choice as a smoothie starter. Other healthy, low-calorie smoothie liquids include oat milk (which is rich in fiber and lactose-free) and coconut milk (which is a dairy product, lactose-free and rich in nutrients).

• Use low-sugar fruits, such as watermelon, raspberries and blueberries. Prevention lists 10 low calorie fruits, from highest to lowest sugar content. Plus, using frozen fruit makes smoothies thicker and more filling – and cools them, which some people prefer. Adding more vegetables than fruit and no more than two fruits per smoothie increases nutrition and reduces calories.

• Add protein. Protein builds lean muscle mass, repairs muscles, helps maintain a healthy body weight and reduces hunger. Greek yogurt (which contains twice as much protein as regular yogurt), chia seeds (which contain significant amounts of fiber and omega-3 fatty acids) and protein powders (especially plant-based ones from peas, rice, or hemp) are great choices for adding protein to smoothies.

• Add fiber. Fiber helps with gut health and improves digestion. It also creates a feeling of fullness, which helps prevent snacking. The pulp contains the fruit’s fiber, so blend whole fruits into smoothies. Nuts, seeds and whole vegetables are high in fiber.

• Use green ingredients. Green vegetables contain essential vitamins, minerals and fiber – and many people don’t eat enough of them – so adding them to smoothies is one way to get them in. Kale, spinach, collard greens, chard and wheatgrass are healthy options.

Berry Green Smoothie Recipe

Try this healthy smoothie recipe from Johns Hopkins Medicine.

Mix together:

• 1 cup frozen mixed berries
• A generous handful of spinach (frozen or fresh)
• 1 scoop of vanilla protein powder
• 1/2 cup vanilla Greek yogurt (or vanilla coconut yogurt as a dairy alternative)
• 1 cup base liquid (water or milk/milk alternatives like almond or cashew milk)
• 1 tablespoon ground flaxseed
• A few ice cubes

Nutritional values ​​per serving: 303 calories, 35.8 grams carbohydrates, 30.4 grams protein, 6.8 grams fat. Nutritional values ​​vary depending on the brands used, quantities and types of ingredients.