What Are Smoothies?

A smoothie is a thick beverage served cold that’s most commonly made with a mixture of fruits and vegetables. It usually starts with a liquid base like water, dairy, or plant-based milk, and all the ingredients are pureed in a high-speed blender for smoothies..

Common Ingredients

There are hundreds of smoothie recipes, each with a different mix of ingredients. Here, though, are some of the popular ones: 

• Leafy greens

• Green vegetables like cucumbers, sprouts and celery

• Fresh and frozen fruits like berries, mango, pineapple, apples, bananas, oranges, pomegranates, cherries, kiwi, watermelon, coconut and pears

• Vegetables like carrots, beets and cauliflower

• Avocados

• Cacao and cacao nibs

• Oats

• Nuts

• Yogurt, dairy and plant-based

• Milk, dairy and plant-based

• Nut butters like peanut and almond butter

• Tahini

• Seeds like chia, flax and hemp

• Spices like fresh ginger root, cinnamon and turmeric

• Fruit juices like apple and cranberry

• Sweeteners like honey, dates, maple syrup and stevia

• Matcha

• Crushed ice

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Types of Smoothies

Because of the plethora of ingredients you can throw into a smoothie, you can make thousands of different smoothies. Yet, most smoothies fall into one of the following three categories:    

 

Green Smoothies: You’ll find at least one leafy green in these smoothies—think spinach, kale or arugula—along with other nutrient-rich fruits and vegetables to take away the bitter taste of the greens. Those fruits and veggies are often green, too, so don’t be surprised if you see cucumbers, avocado, celery, and green apples in the mix. However, other colored produce could make its way into these smoothies as well. 

 

Fruit Smoothies: These smoothies lean heavily into fruits. You can make a smoothie with almost any fruit, whether it’s fresh, canned or frozen. Bananas and berries tend to be popular fruits in these smoothies, but any can make their way in. 

 

Protein Smoothies: These smoothies are designed to amp up the protein in your diet. The protein can either come from animals or plants, often in the form of milk, yogurt, and protein powder. Because protein is required for muscle growth and repair, these smoothies are a favorite among fitness enthusiasts. 

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Health Benefits of Smoothies

Just one look at the ingredients found in smoothies, and it's obvious that they come with some health benefits, including the following:

 

Contain Lots of Nutrients

Most smoothies are usually packed with a variety of fruits, vegetables and other nutritious ingredients. “This means you can easily incorporate a range of vitamins, minerals, fiber and antioxidants into your diet in a convenient, easily digestible form,” says Crystal Scott, M.S., RD, LDN, a dietitian in Las Vegas. 

 

Are Convenient and Portable 

Well-balanced smoothies are an easy way to consume a nutritious snack if you've got a busy lifestyle. They can also be made quickly (hence, the popularity.

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Help You Eat More Fruits and Veggies

According to the Centers for Disease Control and Prevention, only 1 in 10 Americans eat enough fruits and vegetables. Yet, by sipping a smoothie, you’ll probably come closer to getting the five to seven servings of fruits and veggies you need every day. Numerous studies show that eating a diet high in fruits and vegetables can lower the risk of chronic diseases like heart disease and diabetes.

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Boost Your Digestive Health

The bacteria in your gut thrive on fiber, and you can only get fiber from plants. According to a 2018 article published in the American Society for Microbiology's Systems journal, people eating 30 or more different plant foods a week may have a more diverse gut microbiome than those eating 10 or fewer.

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By slurping a plant-forward smoothie, you’ll consume a good amount of fiber, aiding digestion and promoting a healthy gut, Scott says. Bonus? “Blending fruits and vegetables breaks down their cellular structure, which makes it easier for your body to absorb the nutrients,” she adds.   

 

May Help Manage Your Weight 

Not only can smoothies be portion-controlled, but well-balanced smoothies can help you feel fuller longer, reducing the likelihood of snacking on less nutritious options throughout the day.

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Source: Eating Well