If you’ve ever been told that you shouldn’t drink your calories, Smoothie are an exception.
According to the Centers for Disease Control and Prevention, only 12% of adults in the United States consume enough fruit each day, and that figure drops to 10% for vegetables (CDC).
Smoothie are an excellent way to consume your daily recommended 2.5 cups of vegetables and 2 cups of fruit — and yes, vegetables can be added to Smoothie (think spinach, celery, baked sweet potatoes and cucumbers).
Is Drinking Smoothie Every Day Healthy?
With all of the fruits and vegetables, it’s easy to assume that all Smoothie are healthy — but this isn’t always the case.
If you’re going to drink a smoothie every day, keep these tips in mind:
Avoid added sugars by omitting honey, agave, maple syrup, or chocolate hazelnut spread when making a smoothie. Allow fresh and frozen fruit to provide the sweetness.
Take it easy on the juice: While it may be tempting to add sweet juices to thin out your smoothie, doing so adds a lot of concentrated calories and sugar. To thin out your smoothie, use milk, unsweetened plant-based milk, coconut water, or plain filtered water.
Be mindful of your portions: Commercial smoothie bars serve large Smoothie that are high in calories and sugar. If you’re going to drink a smoothie every day, stick to 8 to 12 ounces of your favorite.
Here’s what happens to your body when you drink a smoothie every day, and how it fits into your overall health plan.
5 Benefits of Drinking Smoothie Every Day
You Could Lose Weight by Drinking Smoothie Every Day
According to a July 2020 review in Nutrients, eating more fruits and vegetables can help you lose weight significantly.
According to the findings published in the January 2021 issue of Nature Medicine, people who eat a plant-based diet rich in fruits and vegetables eat fewer calories and lose more weight than those who follow a low-carb (keto) diet.
There are several reasons why eating more fruits and vegetables may help you lose weight and keep it off: Fiber and water.
Produce is high in both of these, which helps you fill up and stay full. Fruits and vegetables are also low in calories, which means you can eat more without gaining weight.
Drinking Smoothie Every Day Could Improve your Skin
Your skin is constantly exposed to a slew of potentially harmful environmental stressors such as chemicals, UV rays, and pollution. All of these factors can hasten the aging process, but components found in fresh fruits and vegetables may help protect and regenerate skin cells.
According to August 2019 research in Antioxidants, carotenoids are one of the compounds found in many yellow, orange, and green leafy vegetables that can help protect the skin and improve texture and appearance.
According to a January 2021 review in Nutrients, other foods that have been shown to have skin-protecting benefits include soy, apples, pomegranate juice, peanuts, and turmeric.
This gives you a variety of smoothie options that include more than just fruit Smoothie, but also ones that include nuts or spices. Plant foods’ wide range of antioxidants — vitamin C, vitamin A, and flavonoids — is largely responsible for their skin health benefits.
Drinking Smoothie Every Day Could Improve your Digestive Health
Smoothie are a tasty way to get your daily fiber fix. Because the majority of Americans do not meet the daily fruit and vegetable recommendation, the same is true for fiber. According to the Academy of Nutrition and Dietetics, you should consume 14 grams of fiber for every 1,000 calories you consume.
Fiber is an important component of gut health. According to the Harvard T.H. Chan School of Public Health, having an unhealthy microbiome — the community of bacteria that live in your gut — can contribute to a variety of digestive and chronic conditions. Eating more fiber can help improve your gut health.
Smoothie differ from juices in that the pulp and fiber are preserved, so if you can keep the skins on your fruits and vegetables, do so — the skins of apples, peaches, and English cucumbers blend well. You’ll also benefit from the fiber found in fruits, which is often lacking in juicing.
With all of the extra fiber and hydration, your daily smoothie may also help keep you regular.
Drinking Smoothie Every Day Might Help Your Immunity
Nutrition is an important line of defense in the fight to strengthen your immune system.
According to a June 2018 review in the American Journal of Clinical Nutrition, eating fruits and vegetables may reduce overall inflammation in the body and protect the immune system.
Short-term inflammation is normal in the body, but long-term inflammation caused by poor diet, lack of exercise, and stress can lead to chronic disease.
Adding probiotic foods (like yogurt and kefir) or prebiotic foods (like bananas or oats) to your smoothie, in addition to fruits and vegetables, can help keep your gut healthy and your immune system strong.
Drinking Smoothie Every Day Could Improve your Brain’s Health
Green leafy vegetables and berries, which are common smoothie ingredients, are high in antioxidants, which may help keep your brain sharp.
According to a May 2021 review in Antioxidants, there is an established link between flavonoids in plant foods and their effect on cognition. The nutrients in them, according to the researchers, help protect the brain and may improve cognitive function.
Tart cherries, apples, walnuts, all berries, oranges, pomegranates, cocoa, and spinach are some of the foods mentioned in the study that you should consider adding to your daily smoothie.
Side effects of Drinking Smoothie Every Day
It appears that drinking a smoothie every day is a good idea. It feels like you’ve reached the pinnacle of health when you can pack so many fruits and vegetables into one easy-to-drink beverage. While you may correctly believe that a daily smoothie can provide some health benefits, it can also conceal some seriously harmful risks. Even if you try to follow the strictest rules and only drink Smoothie made of vegetables, don’t assume you’re safe.
Figuring out what happens when you drink a smoothie every day can be difficult, especially if you don’t want to venture into the nutritional unknown and experiment on yourself.
Fortunately, we compiled a list of the top five primary side effects of a daily smoothie with the assistance of a few expert nutritionists. If you’ve ever wanted to replace meals with Smoothie or just add one to your day, be prepared to face these consequences.
Continue reading to find out what side effects you can expect from a daily smoothie.
5 Side effects of Drinking Smoothie Every Day
Drinking Smoothie Every Day can lead to diabetes.
Diabetes can be caused by eating too much sugar. Sugary Smoothie can take a toll on your body, and drinking one every day can have serious long-term consequences.
“A daily smoothie can cause elevated blood sugar levels that are above healthy levels. The more serious side effect to be concerned about is a daily routine that causes an excessive blood sugar spike, which can, over time, contribute to more serious diseases like obesity, diabetes, heart disease, or even Alzheimer’s “Kara Collier, RD, LD, CNSC, co-founder of Nutrisense, agrees.
“[Smoothie] are frequently high in carbohydrates and are a liquid form of food, resulting in faster digestion,” Collier continued. “We tend to consume things more easily in liquid form than in solid form, causing us to eat more than we intended.”
Drinking Smoothie Every Day can promote hormonal balance.
It has the potential to improve hormonal balance.
You can help balance any hormonal issues you may be experiencing by consuming Smoothie high in healthy fat on a daily basis.
According to Taylor Stolt, Functional Medicine Registered Dietitian, “healthy fats like almond butter, walnuts, chia seeds, hemp seeds, ground flax seed, and avocado help to stabilize blood sugars and promote hormone balance.”
What’s not to love when you can boost your smoothie while also reaping some long-term health benefits? Check out 11 Tricks for the Best-Ever Smoothie to take your Smoothie to the next level.
Drinking Smoothie Every Day could lead to weight gain.
Prepare yourself if you believed that all Smoothie assisted in weight loss.
“If the smoothie was purchased at a store, it is probably very large and hence calorie, contains juice, and may even contain peanut butter. Such a smoothie can easily lead to unintended weight gain due to the high calorie content, “the author of Finally Full, Finally Slim, Lisa Young, PhD, RDN.
Smoothie high in sugar should be completely avoided if you need to watch your weight. Otherwise, your diet goals can be utterly undone for weeks!
You’ll have higher immunity to illness.
You’ll be more resistant to disease. Because the drink boosts our immune system, a smoothie a day may help keep the doctor away.
“High fiber protein Smoothie can boost immunity simply because they contain healthy fruits and vegetables,” says Megan Byrd, RD, founder of The Oregon Dietitian.
“Make sure to include some vegetables for added nutrition. Carrots, kale, and spinach all blend well in Smoothie and do not overpower the other flavors. You can improve your immune health by increasing your vitamin and mineral intake with a daily smoothie.”
Drinking Smoothie Every Day can increase bowel movements.
“Protein [Smoothie] are high in protein and potassium, making them an ideal drink for athletes because protein helps repair and build muscle tissue and provides energy,” says Dr. Asmat Khan, Media relations specialist at Fitness Volt.
Make a daily protein smoothie if you really want a drink with laxative properties. This double-edged side effect may come as a pleasant surprise to anyone suffering from chronic constipation, but it may not be welcomed by everyone else.
Conclusion of Drinking Smoothie Every Day
Smoothie can either be a healthy addition to your diet or a detriment to your efforts. Avoid sugary Smoothie in favor of those made with whole foods and no added sweeteners.