Smoothies may be an excellent way to increase one’s intake of fruits and vegetables. The blender may break down fruit and vegetable cell walls better than our teeth, and this helps release important phytonutrients. It’s critical to use whole fruits rather than extracted fruit juice as of the many health benefits of fiber and the phytonutrients may be attached to fiber. Berries are an especially good choice for a smoothie, because they may help control sugar uptake into the bloodstream and thus could potentially help prevent hypoglycemic dips. A teaspoon of amla powder added to a smoothie may significantly boost antioxidant content. To avoid feeling hungry after a smoothie, sip it slowly so that the mind and body register the intake and send appropriate fullness signals. Adding ground flax seeds to smoothies might help suppress appetite and lower cholesterol. Rinsing your mouth with water after drinking a sour smoothie may assist in reducing tooth enamel erosion. Dr. Greger recommends, among others, the Mayo Clinic’s green smoothie recipe.
Image Credit: Foxys_forest_manufacture / Thinkstock. This image has been modified.
Topic summary contributed by Linda
Popular Videos for Smoothies
All Videos for Smoothies
Is It Better to Advise More Plants or Less Junk?
It may be politically more expedient to promote an increase in consumption of healthy items rather than a decrease in consumption of unhealthy items, but it may be far less effective.
Chocolate & Stroke Risk
Dark chocolate is pitted against milk chocolate in a test of artery function.
Should We All Take Aspirin to Prevent Cancer?
The aspirin compounds naturally found in plant foods may help explain the lower cancer rates among those eating plant-based diets.
Lead Contamination of Tea
At what level of tea consumption might the benefits of tea start to be countered by the risks of lead contamination for green, white, black, and oolong tea for children, pregnant women, and adults in general?
The Downside of Green Smoothies
Concerns about smoothies and oxalic acid, nitrate availability, dental erosion, and weight gain are addressed.
Liquid Calories: Do Smoothies Lead to Weight Gain?
If our body doesn’t register liquid calories as well, why are blended soups more satiating than the same ingredients eaten in solid form?
Green Smoothies: What Does the Science Say?
Might disrupting the fiber by blending fruit result in overly rapid sugar absorption?
Are Green Smoothies Bad for You?
Eating intact grains, beans, and nuts (as opposed to bread, hummus, and nut butters) may have certain advantages for our gut flora and blood sugar control, raising questions about blending fruits and vegetables.
Are Green Smoothies Good for You?
Smoothies (and blended soups and sauces) offer a convenient way to boost both the quantity and quality of fruit and vegetable intake by reducing food particle size to help maximize nutrient absorption.
Peppermint Oil for Irritable Bowel Syndrome
Peppermint essential oil should be considered the first-line treatment for IBS.
Juicing Removes More than Just Fiber
The majority of polyphenol phytonutrients may be bound to fiber, helping to explain the marked difference in health impacts between whole fruit and fruit juice.
Testing the Dietary Compensation Theory
An elegant study is presented, testing the appetite-suppressing effects of walnuts.