31 Pros And Cons Of Smoothies you Didn’t Know About
One of the questions people ask is whether vegetable smoothies are good for you.
I have done a lot of research on the pros and cons of smoothies as I am considering increasing my smoothie intake and I am very excited to share them with you.
First, let’s examine this question: are vegetable smoothies good for you?
Vegetable smoothies are great for you – BUT like everything in life, there are pros and cons to green smoothies.
This article is going to tell you everything you need to know about the pros and cons of smoothies to keep you healthier and happier.
So What Are Smoothie Pros And Cons?
Benefits Of Smoothies
1- Smoothie Helps You Lose Weight
Smoothies can help you lose excess body weight without sacrificing meals. The ingredients in healthy green smoothies are excellent companions to keep you healthy and feeling more refreshing throughout the day. The nutrients found in various fruits also help burn body fat.
A study published in the British Medical Journal (BMJ) found that consuming more foods rich in flavonoid polymers, a substance found in a wide variety of fruits and vegetables, helped adults lose weight and maintain weight can.
2- Smoothies Increase Your Feeling Of Fullness
Which fruits and vegetables you eat determine how full you feel because foods affect fullness differently.
The fruits and vegetables that you add to your smoothies determine the effectiveness of the smoothies in losing weight.
If you always have a bite to eat because you never feel full, try green smoothies.
What to add to your smoothies:
Greek yogurt – It makes you feel full and helps you feel less hungry until your next meal.
In a 2013 study, women ate a 160-calorie yogurt snack that was low, medium, or high in protein.
The women who consumed the protein-rich Greek yogurt felt full the longest, were less hungry, and ate dinner later.
Vegetables – Vegetables contain all kinds of healthy minerals, vitamins and beneficial plant compounds.
Cottage cheese – Cottage cheese is high in protein but low in fat and calories.
Legumes – Legumes are an excellent source of protein and fiber and can help you feel full compared to other types of foods.
Fruit – Whole fruits have a much greater effect on fullness than fruit juices.
Quinoa – Quinoa is an excellent source of protein and fiber that can improve your feelings of fullness.
Nuts – Nuts like almonds and walnuts are energy-dense, nutrient-dense smoothie options.
One study showed that consuming almonds can help you lose weight and keep it off.
Coconut Oil – Adding coconut oil to your smoothie can greatly reduce your appetite and calorie intake.
For a big protein boost, consider adding ingredients like spinach, Greek yogurt, cottage cheese, and almonds to your smoothies.
3- Smoothie Helps Control Food Cravings
Smoothies, mostly green smoothies, help you feel fuller and control your cravings for snacks and junk food.
A small study published in the American Journal of Clinical Nutrition found that choosing to make your smoothie fatter can help you achieve your fitness goals.
A group of researchers had 15 men drink four different smoothies that differed in calorie content (between 100 calories and 500 calories) and thickness.
After drinking their smoothies, the researchers used an MRI to examine the participants’ stomachs to see how full they were and how full they stayed.
Participants were also asked to rate their appetites on a 100-point scale. Both markers were reported every 10 minutes up to an hour and a half later.
Predictably, the thick smoothie kept individuals full longer than the thin version – more calories means more energy to burn through.
Individuals who drank the thick smoothie said they felt full longer than those who drank the thin smoothie.
Work, the thicker the drink, the more it fills your stomach.
4- Smoothies Improve Digestion
According to JJ Smith, a nutritionist and certified weight loss expert, author of Green Smoothies for Life, green smoothies are much more convenient to digest and metabolize than solid foods. There are people whose bodies do not digest solid foods effectively, so the body does not fully absorb the nutrients from food.
Processed foods and junk foods, excessive gluten and protein, fried foods, and other unhealthy fats are the main reasons for the digestive problems that most of us face.
Because green smoothies are thoroughly blended, most of the work your digestive system should normally do is already done.
Your body can then absorb and extract the nutrients it needs for optimal health more smoothly.
5- Smoothie Helps You Sleep Better
According to the National Sleep Foundation (NSF), approximately 43% of Americans between the ages of 13 and 64 rarely or never sleep well on weekdays.
Hot cherries are an excellent ingredient for your smoothie.
A spicy cherry smoothie can help increase the body’s melatonin levels, reduce symptoms of insomnia, and lead to better quality sleep.
One study concluded that consuming hot cherries caused an increase in melatonin, which improved the quality and duration of sleep in both men and women.
6- Smoothies Can Help Improve Your Skin Health
It may be time to change your usual Beauty routine and try something new. It turns out that the food you put into your body is just as important as the toners and moisturizers that line your bathroom shelf.
A group of researchers from the Universities of Bristol and St. Andrews have found that diet can be critical to maintaining the most desirable complexion.
Try adding glowing ingredients like cucumber, pitaya, or chia seeds to your smoothie that can improve your skin health.
Studies have shown that drinking smoothies made from foods that contain carotenoids can give you a nice glow.
7- Smoothie Can Help Strengthen Your Brain
According to Psychology Today, eating fruits and vegetables has significant benefits in various aspects of brain function.
Jim Kwik, a learning expert, shares his favorite brain foods to nourish and promote your brain health.
What are these brain foods to nourish and promote your brain health?
Avocados – packed with healthy fats that nourish your brain.
Blueberries – contain antioxidants and phytochemicals that help improve cognitive function.
Leafy green vegetables – They are great for protecting your neurons.
Coconut oil – full of good, natural oils that nourish your brain.
Soaked Walnuts – Filled With Healthy And Good Fats For Brain Health.
Raw Cocoa – Have mood and mood-enhancing properties.
8- Smoothies Help You Feel Happier
Research recommends that “healthy” foods like eating fruits and vegetables have benefits for physical and mental health.
In other words, when you eat fruits and vegetables, you choose to invest in your future wellbeing.
A study by the University of Konstanz in 2017 found that eating vegetables compared to sugar or unhealthy foods currently leads to a higher degree of happiness.
The study observed 14 different food categories and concluded that eating vegetables was the biggest contributor to happiness, measured over eight days.
The researchers observed that eating fruits and vegetables had positive effects on various indicators of well-being, such as: B. Happiness or general life satisfaction for future wellbeing.
9- Smoothies Help You Combat Depression
Fresh vegetables and fruits that are high in folic acid, such as broccoli, spinach, and bananas, will help you fight depression.
Several recent research across multiple studies suggests that what you eat is related to our risk of depression.
Diets high in fruits, vegetables, whole grains, low-fat milk, fish, olive oil, and antioxidants and low in animal feed were associated with a reduced risk of depression.
Diets characterized by high consumption of red and processed meat, refined grains, candy, high-fat dairy products, potatoes, butter, and high-fat sauce, and low intake of fruits and vegetables are associated with an increased risk of depression.
The main recommendation from Harvard experts is to eat plants and lots of them, including fruits and vegetables, whole grains (ideally in unprocessed form), seeds, nuts, and yogurt.
The good news is you can have all of this in your green smoothie. Right?
10- Smoothies Help Prevent Dehydration
Drinking enough water can prevent dehydration, according to the Centers for Disease Control and Prevention (CDC). This situation can lead to unclear thinking, mood swings, constipation and kidney stones, and even cause your body to overheat.
Smoothies recipes are a great way to keep yourself hydrated.
11- Smoothies Are Full Of Antioxidants
Which fruits and vegetables contain antioxidants?
Harvard said higher intake of antioxidant-rich fruits, vegetables, and legumes helps lower the risk of chronic oxidative stress-related diseases like cardiovascular disease, cancer, and death from all causes.
The following are foods with antioxidants that you can add to your smoothies.
Vitamin C – broccoli, Brussels sprouts, cauliflower, melon, grapefruit, leafy greens, honeydew, lemon, kale, kiwi, orange, papaya, snow peas, tomatoes, strawberries, sweet potatoes and peppers (all colors)
Vitamin E – almonds, avocado, Swiss chard, leafy vegetables, peanuts, paprika, spinach (cooked) and sunflower seeds.
Carotenoids such as beta-carotene and lycopene – apricots, beets, asparagus, broccoli, melon, carrots, peppers, kale, mangoes, beet and cabbage vegetables, oranges, peaches, pink grapefruit, pumpkin, winter squash, spinach, sweet potato, mandarins, and tomatoes Watermelon.
Selenium – Brazil nuts, barley, brown rice.
Zinc – sesame seeds, pumpkin seeds, chickpeas, lentils, cashews.
Phenolic compounds – These are: quercetin (apple, red wine, onion), catechins (fruits), resveratrol (grapes, peanuts, fruits), coumaric acid (spices, fruits), anthocyanins (blueberries, strawberries).
12- Smoothie Boosts Your Immunity
Vegetables and fruits are excellent sources of nutrients and antioxidants to keep you healthy.
Smoothie Recipes can help you get an extra immunity boost with vitamin C.
Vitamin C plays an important role in the immune system: it stimulates the production of white blood cells, which help fight infections.
A green smoothie will nourish your body with what it needs to break down hunger hormones, keep you satisfied for hours, and prevent you from consuming excessive sugar. They’re also an easy way to increase your vitamin C intake as they’re abundant in leafy greens, berries, citrus fruits, and even avocado.
13- Smoothie Helps You Get The Benefits Of Liquid Foods
When you eat fruits and vegetables in liquid form, your body can break down and digest nutrients more easily.
Some smoothies ingredients can be excellent if you have irritable bowel syndrome and other digestive issues.
14- Smoothie Helps Detoxify Your Body
Smoothies can be an excellent way to detoxify your system and get rid of toxins because they contain numerous nutritious ingredients
Also, smoothies keep you from snacking, so you don’t consume junk foods and bring a lot of toxins into your body.
Some fruits and vegetables such as papaya, garlic, and beets are particularly detoxifying.
They can help purify your blood and help your liver get rid of toxins more effectively.
15- Smoothie Will Help You Increase Your Calcium Intake
As we get older, our bodies need calcium, vitamin D, and other nutrients to keep our bones strong and tight.
Perhaps most importantly, getting enough bone support nutrients in your diet to keep your bones strong and healthy.
Failure to get enough calcium can lead to brittle, fragile bones that break and become sick more often.
Incorporating smoothies can be a great way to make sure you have calcium and other important nutrients.
Smoothies made with dairy or fortified dairy products serve as a great source of calcium for your body.
Dark leafy vegetables – kale, spinach, arugula, watercress, and cabbage greens – are perhaps the best calcium-free sources of calcium.
Almond Butter – Almonds are high in calcium. It never contains cholesterol and is low in fat and high in protein.
Yogurt – It is a natural and excellent source of calcium and vitamin C.
16- Smoothies Can Help You Prevent Carcinogens From Growing
Fruits like blueberries, strawberries, and grapes are good sources of antioxidants and phytonutrients.
Fruits in particular, which are high in antioxidants, can play a role in fighting cancer by preventing carcinogens from growing.
17- Smoothies Provide You With Fiber Every Day
A new analysis from 2019 of nearly 250 studies confirmed on a large scale that consuming lots of fiber from fruits, vegetables, and whole grains can reduce the risk of dying from heart disease and cancer.
The new analysis found that people who ate the most fiber reduced their risk of dying from heart disease, stroke, type 2 diabetes, and colon cancer by 16% to 24% compared to people who ate very little fiber.
Research also concluded that more fiber is better.
For every additional 8 grams of fiber a person consumed, the risk of each of the diseases decreased by an additional 5% to 27%.
The risk reduction was most significant when the daily fiber intake was between 25 and 29 grams.
According to Health Canada, women need 25 grams of fiber per day and men need 38 grams of fiber per day. Most Canadians only consume about half the recommended amount of fiber.
Adding smoothies to your daily diet will help you reach your daily fiber dose.
18- Smoothies Build Stronger, Healthier Bones
According to Harvard Health Publishing, calcium and vitamin D are two crucial keys to strong and healthy bones.
Harvard experts recommend that you ideally get enough calcium and vitamin D from the foods you eat.
Vegetables, fruits, and grains contain other minerals important for bone health, such as phosphorus and magnesium.
19- Smoothie Helps Prevent Heart Disease
Studies have linked eating fruits and vegetables to lower your risk of heart disease.
The benefit of smoothies is that they help you fight disease and stay healthy.
20- Smoothies Reduce The Risk Of Diabetes
One of the benefits of smoothies is that they can lower your risk of diabetes.
According to Harvard experts, four dietary changes can dramatically impact type 2 diabetes risk.
Choose whole grains and whole grains over refined grains and other highly processed carbohydrates.
Make sure to skip sugary drinks and drink more water, coffee or tea instead.
Choose healthy fats.
Limit red meat and avoid processed meat. Instead, choose nuts, beans, whole grains, poultry or fish.
21- Smoothies Can Help You Lower Your Risk Of Cancer
Studies have recommended that cruciferous vegetables like broccoli, cauliflower, cabbage, and kale can protect against cancer.
Include these cruciferous vegetables in your smoothie for the benefits of smoothies.
22- Smoothies Can Help You Balance Hormones
Hormones have a profound effect on your physical, mental and emotional health.
Hormonal imbalances can increase your risk of obesity, heart disease, diabetes, and other health problems.
Eating nutritious foods, staying physically active, exercising regularly, and other healthy behaviors can go a long way in improving your hormonal health.
Hormones play a dominant and important role in regulating your appetite, weight, and mood, among other things.
In a comprehensive analysis of 17 studies, research linked the highest quality green tea to significantly lower fasting insulin levels.
23- Smoothies Are Better Options Than Juice
Smoothies are more desirable meal replacements than juice because they are much more filling and contain different types of ingredients.
You can customize your smoothie to your taste and add any nutritious ingredients to a smoothie to create a healthy and beneficial meal.
If you can add some veggies, good fats, and fiber, a smoothie can make you feel full and very full to get through your morning.
However, you need to be careful what you include as not all smoothies are created equal.
One way to plump up your smoothie to make it thick. Find out how to make your smoothie thicker here.
After reading all of these smoothie benefits, you may be wondering if there are any downsides to smoothies.
Well I’m happy to ask, yes there are some downsides to smoothies.
24- Smoothies Don’t Provide You With A Lot Of Fiber
According to some experts, our bodies need fiber. However, when mixing fruits, insoluble fiber can be broken down.
Fiber aids healthy satiety, which is essential for weight management and prevention of some chronic diseases.
25- Smoothies Won’t Satisfy You For So Long
Unless you pack your smoothies thick and green with lots of healthy vegetables and fruits, you may not feel satisfied after a normal and thin smoothie.
26- Pre-Made Smoothies Are Full Of Sugar
Most of the smoothies sold are full of sweeteners and sugar and are very low in fiber.
When you consume delicious sweet smoothies, you can consume higher amounts of sugar, which can lead to weight gain.
Check the product label for the sugar content of your added ingredients to make sure your sugar consumption stays low.
27- Smoothies May Not Ee A Complete Meal
Your body needs the right amount of vitamins, essential fats, minerals, and complete protein from the appropriate sources.
Even if you drink a green smoothie frequently, one serving won’t contain all of the nutrients your body needs.
Smoothies can complement your daily diet; However, you should not neglect cooking and preparing fresh and healthy meals so as not to harm your body and health.
28- Smoothies May Not Be As Filling As Typical Meals
Some people may rely on smoothies so much that they stop eating fruits and vegetables in their natural form.
Smoothies, of course, may not be as satisfying as a regular meal. This is because at least part of the feeling of being full and satisfied comes from chewing food (1)
Some people find smoothies less filling than regular meals because they involve less chewing.
Feeling full and having a few hours of digestion between meals are essential to both losing weight and keeping it off.
Pro Tips: Use smoothies as an addition to your daily diet, not as a permanent replacement for regular healthy meals.
29- Smoothies Can Be Time Consuming For Some People
Making two or three smoothies a day and then cleaning the blender can take time.
Even if you can make your morning smoothie quickly and take it with you for breakfast on the go, having a smoothie for lunch is a lot harder when you are away from home and cannot access all of your favorite ingredients in a blender.
Between shopping for, cutting and mixing the fruit, and cleaning the blender, the process can take some time.
Tip for Pros: Look for dishwasher safe juicers and try to make your smoothie ahead of time like Ninja Blender and Vitamix.
30 Smoothies Can Be Limiting
Most smoothies are low in protein. When consuming your smoothie as a meal replacement, make sure it has all of the macronutrients you need: fat, protein, and carbohydrates.
To maintain a healthy metabolism, you need a good source of lean protein, as protein helps build muscle.
Pro Tips: Try adding only a tablespoon or two of chia seeds to your smoothie. The seeds help thicken your smoothie and give a boost in fiber
31- Consuming Smoothies Regularly Can Be Costly
The cost of buying fresh fruits and vegetables for green smoothies can add up.
Benefits Tips: You can buy frozen fruits and vegetables as they are cheaper.
There are both advantages and disadvantages to smoothies. In making smoothies; Pay attention to balanced nutritional values, satiety and calories.
Smoothies are great ways to add nutritious foods when you have a busy schedule.
As always, don’t forget to take care of yourself: