Smoothies: What Not To Put In Them If You Want To Lose Weight

What Not To Put In Your Smoothie** image courtesy of Wikimedia Commons

Smoothies are delicious and you can put just about anything in them to your hearts desire. An article I found on the Eat This website titled "Never Add These Ingredients To Your Weight Loss Smoothies", by Michael Martin, talks about several items you should steer clear of when making a weight loss smoothie. Here are the items you shouldn't include:


1) Flavored Yogurt:

"High in protein with a delicious creamy texture, Greek yogurt is the ideal backbone for a smoothie — unless it’s flavored. Yogurts with fruit on the bottom or mix-ins like honey can contain up to 29 grams of sugar (the amount in Fage Honey Greek Yogurt). Stick to 2% plain; whole milk contains more fat-burning nutrients such as omega-3s. We like these healthy yogurt brands."


2) Whey Protein:

"A protein-rich smoothie is an excellent way to slim down, but whey proteins pack unnecessary chemicals that can cause gut inflammation and bloating. A much better choice is a blended plant protein, which ensures you’re getting complete protein without the accompanying pooch."


 3) Fruit Juice:

"You glance at the blender. Your smoothie could use one more magic ingredient. You might be tempted to add some of that leftover orange juice or the can of frozen apple concentrate that’s been lurking in the back of the freezer, but resist. Fruit juices lack the satiating fiber of fresh, and even half a cup of orange juice adds 13 grams of carbs. Here’s an example of how adding juice can detract from your weight-loss goals: The Berry Carrot Dream at Smoothie King, which uses orange and apple juices and packs 68 grams of carbs and 58 grams of sugar into a small. That’s more than twice as much as a Snickers bar! For comparison, a simple smoothie you can make at home consisting of one carrot, ¼ cup of raspberries, 6 strawberries and 1/2 peeled orange has only 88 calories, 21 grams of carbs and 11 grams of sugar."


4) Added Sweeteners:

"You wouldn’t dare add straight granulated sugar to your smoothies (right?), but other healthy-sounding sweet additives can wreck your weight-loss goals, too. A tablespoon of all-natural honey will add 17 grams of sugar to your drink, while a similar serving of virtuous-sounding agave nectar will add an unnecessary five grams. While a serving of coconut oil is an excellent add-in — its good saturated fats are burned as energy, not stored as fat — other variations on that tropical theme are trouble. Increasingly common at smoothie bars, coconut nectar will add 13 grams of sugar and carbs per tablespoon, and sweetened coconut flakes have an eye-popping 24 grams of fat and 36 grams of sugars per cup. For sweetness, rely on fruit and unsweetened milk alternatives."


5) Too Much Of A Good Thing:

"Avocado and nut butter are some of your best allies in the pursuit of a flat stomach, but too much of their good fats can backfire. Be mindful of the portions suggested by recipes. Nutritionists consider one-fifth of an avocado to be one serving. Likewise, one serving of nut butter is just two tablespoons, and more than enough for a savory smoothie. Another sneaky source of sugary calories: Fruits in green smoothies. Too many can add too much sugar for a health drink. Mind your proportions, and if you’re mixing up the green stuff, aim for two veggies per serving of fruit."


6) Ice Cream Or Sherbert:

"Many smoothie bars add low-fat ice cream or a sherbet to their drinks, which may be a tempting option as you’re placing your order. If you fall prey, prepare to eat dessert. Even the lowest fat ice cream and sherbet will add unnecessary carbs and sugar, leading to a crash that’ll just make you hungry again. For example: At Smoothie King, a small (20 oz) Berry Punch, which contains raspberry sherbet, has 84 grams of sugar and 91 grams of carbs! That’s nearly twice as much as a McDonald’s Hot Fudge Sundae. Consider that at-home smoothies can be larger than 20 ounces, and you can see how those sweet frosty add-ins can be trouble. Stick to frozen fruit — it’s just as good."


 7) Canned Fruit:

"Canned fruit might seem like an easy shortcut, but it's just a quick route to belly fat. It’s packed with syrup — upwards of 20 grams of sugars a can! — and nasty additives such as artificial flavorings. (Plus, the chemicals called PCBs that line aluminum cans can impair metabolism and are likely to lead to cancer). Even unsweetened fruit in its own juice is a nutritional miss: Peeled fruit is missing crucial fiber, and vitamin content can degrade in the canning process. If having fresh fruit around the house for your smoothies is impractical, go for frozen — you’ll get just as many nutrients, and frozen fruit adds an ideal frosty texture."




 ** To read the full article and to see a video they provide on making what they call "the perfect smoothie", please visit Eat This.