Good Lifestyle

Smoothies Can be a great way to power nutrients, especially if you are running on time or at a time. In addition, they can work as an entire meal, a snack or shooting. But they can easily move from a health drink to a health catastrophe according to their ingredients.

"A smoothie is only so healthy asIngredients used to do it, "saysBrenda Braslow, MS, RDN, nutritionist of dietitians recorded forMynetdiary. "You can use a lot of vegetables and make it a nutritional plant, or you can add a lot of juice and added sugar that causes too many calories."

In this spirit, if your goal is to do or drink a great healthy smoothie, look for whole food ingredients, such as fresh vegetables and fruits, nuts and seeds.

"If you want to lose weight, I would look for a higher proportion of vegetables, the lowest group of caloric products," says Braslow. "Including a good amount of protein can make it more filled. Try to aim20 grams of protein by smoothie. You can get ingredient proteins such as Greek yogurt, milk and herbal milk, protein powders, nuts and seeds. "

According toJerlyn Jones, MS, RDN, Nutritionist and spokesperson for dieticians registered for the Academy of Nutrition and Dietetics, here are some ingredients to include a delicious and nutritious smoothie:

• Vegetables: Celery, beet, spinach, caterpillars, carrots. Vegetables add fibers, vitamins, minerals and phytonutrients such as carotenoids.
• Fruit: Mixed berries without sugar or added syrups, blueberries, raspberries, strawberries, goji berries. These are low sugar, less likely to dig a cold blood glucose compared to other fruits.
• Nuts, nut butter, seeds: These are a good source of healthy protein and grease. The flax seeds on the ground and the seeds of Chia are excellent options because they containOMEGA-3 fatty acids and fiber. Hemp seeds are an excellent source ofPlant-based proteins with all the nine essential amino acids.
• Greek yogurt, milk and non-dairy alternatives: PlainGreek yogurt And Silken Tofu are good alternatives to protein powders. Low fat milk adds calcium, vitamin D and other nutrients. Choose unsweetened fortified milk alternatives if you prefernon-dairy substitutes.

However, if your smoothie is not packed with many good things, it can have a negative effect on your health and weight loss goals if you drink them too frequently. Here are 7 side effects of drinking too much smoothies.

Read on and for more than one healthy diet, do not miss7 healthiest foods to eat right now.

"For some people, having a large number of raw fruits and vegetables together can overwhelm their gastrointestinal system," saysMarysa Cardwell, MS, RDN, dietary nutritionist registered and consultant forLoose it!. "If you have digestive disorders after your fruit smoothie and veggie, you may want slightly vapor of your vegetables before mixing. Too many fibers at a time can also be difficult for some digestive systems. If You may want to compose some of the fiber content of your smoothie. "

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One of the mistakes you could do with your Smoothie is drinking in more than a big breakfast. "Adding Smoothies to your meals can cause too many calories and weight gain," says Braslow. "Tune the calories in a smoothie and make sure it matches your daily calorie budget."

Rather than double the breakfast food, Braslow recommends consuming your smoothie by itself: "Alternatively, using a smoothie as a meal substitute may be aBeautiful choice for weight loss. "

"I have advised patients who do not like to eat vegetables but are gladly mixing vegetables for a smoothie. They count so much on smoothies they stop eating fruits and vegetables from their original form," says Jones. "It's a bad service for adults and especially children, because everyone needs to be exposed to a variety of foods, including fruits and vegetables."

"Green leaves are excellent, but they are also full of oxalic acid, which can accumulate in crystals and cause renal calculations," says Cardwell.

The majority of people should not be concerned about this because these compounds are eliminated in stools or urine; However, in some sensitive individuals, eating high oxalic acid foods can increase the risk of renal calculations and other health problems.

"If you are subject to kidney calculations or you have a kidney disease, you will need to limit the amount of oxalic acid that you eat in your diet. You can do swaps like using cooked cabbages instead of raw spinach and Mix it with a liquid high calcium (like the milk) to bind to a portion of the oxalic acid. The cornice cabbage has less oxalic acid and cooking that breaks down more, "adds Cardwell.

"If smoothies are often used as a meal replacements, they can not be filled as a regular meal," says Jones. "This is because at least a part of feeling full and satisfied comes from the food to chew thoroughly. Chewing is an important part of the digestive process and helps produce enzymes to break down food."

"The high content of vitamin K in green greens such as spinach and cabbages can reduce the effects of certain anti-coagulation drugs," says Jones. "Leafy green vegetables are a staple in smoothies and quantity can interfere with these medications. People who take bloody diluents do not need to avoid vitamin K, but should always talk to their medical team to know how much They should consume. "

"You could find yourself with too many carbohydrates if you use a lot of fruit, juice and added honey," says Braslow. "It could be a problem for a person with pre-diabetes, diabetes or someone who wanted weight loss. Instead, balancing fruit sugar with vegetables and protein ingredients." (In touch:8 side effects of eating too many carbohydrates.)