Rules for making healthy smoothies

Smoothie is a thick, cold beverage made from blended raw fruit, vegetables or ice cream with other ingredients such as water, crushed ice, fruit juice, sweeteners (e.g. honey, sugar, stevia, syrup), dairy products (e.g. milk, yogurt, or cottage cheese, whey powder), nuts, nut butter, seeds, tea, chocolate, herbal supplements, or nutritional supplements.

Many people think that smoothies are a dessert and treat them as such, adding only fruits.

According to nutritionists, the correct proportion, while preparing a smoothie, is 80% vegetables and 20% fruit.

What combinations should be avoided?
Both vegetables and fruits are divided into two main categories: acid and alkaline.

The only vegetables and fruits that can be combined with anything are carrot and apple. The amount of vegetables and fruits we combine is important because it gives the pleasant or less pleasant taste.

Fruits are healthy, but many of them are high in fructose. Therefore, it is important to choose those fruits that contain less sugar, such as pears, apples, kiwis, pineapples and melons.

Some nutritionists claim that is better to eat fruits and vegetables than to blend as a smoothie. The process of blending pre-digests the fruits and veggies, which means your body doesn’t have to work as hard to break them down. This means a spike in blood sugar because the fiber found in the whole food has been broken down into liquid. Fiber is very important in slowing down the digestion of food and regulating blood sugar.

Protein powder can also help reduce blood sugar spikes from sugar being absorbed quickly, by slowing down digestion.

Following the bellow rules you will obtain the best smoothie:

1. Choose the liquid

This can be dairy milk or a dairy-free alternative such as almond milk, natural or flavoured yogurt, fruit juice, or for a tropical flavoured smoothie, low-fat coconut milk or coconut water.

2. Add some greens

They are full of antioxidants, vitamins, and minerals, but very low in calories.Spinach, kale, andive, lettuce and parsley these are just a few ideas.

3. Choose the fruit
Try not to mix sweet fruits with acid fruits,for example banana with orange.

4. Include protein and fat in your smoothie

Add peanuts, almonds, nuts, various seeds or peanut butter or any other nut, hazelnut, seed, cocoa butter.

Try adding protein powder to your smoothie to help slow digestion so you feel full longer.

5. Superfood like goji berries,blueberries,spirulina

May 6, 2018