Smoothie options are plastered all over menus up and down the country.
This latest health craze has a rich following, mainly from gym goers. Health club’s now have the option of a post-workout smoothie to greet you at the end of your sweat-sesh.
Smoothies are a quick way to cram loads of healthy ingredients into one hit including avocados, nut butters, protein powders, oats and Greek yoghurt to name a few.
The good thing is that fruits contain antioxidants, vitamins and fibre that are all beneficial for us. Strawberries, mango and pineapple for example contain Vitamin C, which helps to protect our cells and keeps them healthy.
The assumption people are making however, is that smoothies are guaranteed to be good for you and will lead to weight loss.
But unfortunately, I hate to break it to you, smoothies can lead to weight gain and I am about to explain why:
(1) OVERCONSUMPTION – People very rarely measure portions of ingredients that get added. The net result is that there are excess calories then consumed from overeating. Despite the fact that the ingredients may all be natural, they can still be incredibly fattening especially when eaten in large quantities. If you were to place all of the ingredients onto a plate and eat manually, most people would struggle to finish everything.
(2) ALTERED GI INDEX – Smoothies and the blitzing of food actually alters the make-up of that food. There is an elevation of the GI (glycemic index), because the starch and fibre is broken down. This means that the smoothie will cause blood sugar to spike quicker and then crash quicker. Your body will metabolise the drink quickly but hunger pangs will kick in within an hour. Smoothies in general don’t help keep you full because there is next to no fibre left after the ingredients have been pulverized.
(3) INCORRECT RATIOS - Not everyone is getting the carb-to-protein ratio right. Ideally you need some protein, such as Greek yogurt or protein powder and then carbohydrate in the form of berries and some almond milk or water. That will provide an adequate blend of those key macros.
(4) MEAL REPLACEMENT NOT ADDITION - A smoothie should replace your breakfast or meal, but is not be eaten in addition to. People are firing smoothies down their necks throughout the day, without actually thinking about the contribution to overall calories.
(5) PORTION CONTROL – Ideally you should operate on a ratio of 1 portion of fruit to 4-5 portions of vegetables, otherwise it equates to too much sugar. The addition of sweeteners such as honey or maple syrup should be avoided. Cinnamon is a much better option instead, which has many health benefits. When thinking about portion size, a good tip is to lay out everything you’re about to whizz up first, rather than chucking it in the blender straight from the fridge. This visual cue will help you to see the whole meal and you may then alter accordingly.
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