Good Lifestyle

There is nothing like a cold smoothie to launch your morning on a refreshing note, keep these hunger pain at the bay between meals, orre-fuel just after a terrible training session. For some, asmoothie is a beloved part of their daily routine - and it makes sense when considering their convenience: you can quickly search a before taking the door out to manage races or catch one on the way to work to allow you to annoy you of these morning meetings. . But what happens to your body when you drinking a smoothie every day? Is it a healthy habit, or not?

The beauty of a smoothie lies in the infinite possibilities: you can incorporate what fruits or vegetables you like, then customize the mix to meet your needs at this moment with complements likeprotein powder, seeds, walnut butter or whole grains.This means that the health of your smoothie habit will depend largely on theIngredients You include.

That said, there are a number of clear health benefits - and may sip a smoothie per day. Here's what you need to know before shooting this mixer. And for even healthier feeding tips, consult our list of21 best healthy cooking hacks of all time.

See as the basis of a smoothie usually includes at least one portion offruit (and sometimes vegetables too), it is not surprising that a smoothie is often filled with vitamins and minerals.

"Drinking a smoothie per day is a great way to pack a ton of nutrients in a practical way," saysNutrition Founder Andres Ayesta, MS, RD, LD, CSCS, CSSD.

Think of it in this way: what is the probability of eating a whole bowl of spinach, a cup of yogurt and a banana in one session? On the other hand, you can start all these ingredients into a mixer, sip them through a straw and get your recommended daily intake of fruits and vegetables for the whole day.

The average vegetable has only 2.5 grams of protein per serving. But if you add other ingredients, say a tablespoon ofalmond butter or hemp seeds - you canboost protein by a large quantity.

Ayesta suggests adding a clean and high quality protein powder to complete your daily needs, especially if you are physically active three or more per week or try building muscles. It also notes thatGreek yogurt is an excellent source of protein to add to your smoothies - and as a bonus added, it will make your mixtures much more creamy. In order to reduce the sugar content, opt for an unsweetened Greek yogurt rather than the flavored types.

Without a doubt, the main disadvantage of drinking smoothies on the regular is that they are often loaded withsugar. Ayesta says that this is especially true of smoothies bought in bottles because they often contain added syrups to improve the flavor.

Fortunately, if you make your smoothie at home, you can minimize the amount of sugar by reaching ingredients such as whole fruits (rather than sweet juice) and uncom converted yogurt. Ayesta recommends using water or unsweetenedchestless milk Reduce the sugar content and global calories of your smoothie.

Speaking of sweet stuff, did you know that causes peaks and drops in yourblood glucose Can it really make you feel hungry? Not only that, but since you liquefied fruits and vegetables, you miss a part of thefiber, which is what makes food satisfied.

"Smoothies bypass an important part of the digestive process that is chewing or chewing," says Ayesta. "Food is therefore absorbed faster - so you can be much higher more quickly depending on the ingredients you use."

Ayesta recommends incorporating a source of protein and / or fibers if you drink a smoothie every day, so your stomach does not scream one hour after finishing. Since the fiber fulfills you too, does it suggestchia seedsOr flax seeds on the ground, which can add a texture to your smoothie while doing it more filling.

"Always remember that a smoothie is not intended to replace every meal of your day, but rather to be used as a complement to your diet," says Ayesta. "If you are going to use it as a meal substitute, make sure it packs all the components of a healthy meal (protein, fruit / vegetables and whole grains)."

A smoothie can quickly become a secret calorie bomb, especially once you start adding calorie-dense foods like dried fruits. Do not forget that it is possible to add too much of a good thing - even when it comes to healthy grease sources such as peanut butter, lawyer and shredded coconut.

"Pay attention to walnuts, walnut butters and seeds," says Ayesta. "You can add these options but remember that they pack a lot of calories in small quantities."

Because it can be easy to go to the sea if you are just eyes on the amounts, consider measuring these ingredients with a tablespoon.

According to Ayesta, there is a rule to be respected if you want to make your side smoothie as possible: always do yourself. When you mix it at home, you have more control over not only the specific ingredients, but also the size of the portions of each.A daily smoothie can offer a super practical way to get your fruits and vegetables while feeding your body with many essential vitamins and minerals.The key is to maximize these benefits byFocus on dense whole foods and nutritious foods By avoiding as much as possible sugars added.