The shakes are delicious and if you prepare them the right way they are very healthy. You enjoy the nutrients and properties of its ingredients, as food is simply broken down into much smaller pieces.
The advantage of smoothies over juices is that they retain fiber and have a lower glycemic index.
This drink can be part of your diet, they are very easy to prepare and convenient on busy days. However, some errors when performing them could work against you with plans to care or lose weight.
Mistakes To Avoid While Making Shakes
You sweeten it
Not all sugar is bad. Natural sugars are found naturally in foods such as fruits (fructose and glucose) and milk (lactose) provide your body with the type of sugar you need.
Do not add sugar or sweeteners to your shake as this only adds empty calories. It doesn’t matter how “natural” they are like honey, agave, or brown sugar. Added sugars provide zero nutrients but many added calories that can lead to extra pounds or even obesity, which reduces heart health, as the American Heart Association notes.
Drink it with meals
Milkshake has a calorie load no matter how healthy it is. If you want to take it to accompany a meal, you have to reduce the calorie content of the food to compensate.
The shakes can be a replacement for breakfast (if they have the key elements). They can also be taken as snacks, but they are not the most recommended to accompany a meal.
You add too much fruit
There are those who in addition to fruit add fruit juice, which can add too many calories. It is preferable only to use whole fruits (to take advantage of the fiber) and water or milk. With milk, you are adding protein, more vitamins, and minerals.
If you want to use non-dairy milk, consider that soy milk provides a significant amount of calcium and has more protein than other vegetable drinks. In terms of fat, it has half the fat of cow’s milk.
Add 1/2 to 3/4 cup of fruit per serving and complete your drink with other ingredients.
Too many calories
As it is not a solid meal, you will probably not feel satisfied and will want to eat other foods on a regular basis, as if the shake had been just water. You would be consuming more calories in the day.
The shakes can be a nutritious and filling breakfast if you structure them as a meal, otherwise, there is no way it can be as satisfying as a meal on its own.
Not adding protein, fiber, and healthy fats
The protein is essential in a smoothie. Besides being a necessary nutrient, it can give you energy and fill you up, explains nutritionist Jen Laurence at Well + Good.
Protein, in addition to being a necessary nutrient, helps you lose weight because it can increase the number of calories you burn by increasing your metabolic rate and reducing your appetite, according to studies.
Laurence also points out the need for complex carbohydrates like oatmeal. Oatmeal makes slows digestion and helps you increase satiety and suppress appetite.
The elements that your smoothie must have to be a nutritious and satisfying breakfast are protein, fiber, complex carbohydrates, and healthy fats.
Protein options: Greek yogurt, protein powder, cottage cheese, or peas.
Fat options: a third of avocado or 1 tablespoon of coconut oil or nut butter.
Carbohydrate options: oat flakes, quinoa, or amaranth.