Which smoothies are a healthy choice?

Smoothies have become so popular.  Especially among young people who want to grab and go.  My daughters like to make smoothies for a quick breakfast that they can take with them on their commute.  If you are buying a smoothie from a Fast-Food establishment, which ones are a healthier choice?  What ingredients make a smoothie a healthier option?

Consumer reports notes that smoothies can be very healthy and nutritious as a snack or a meal.  Especially if you make them at home and know the ingredients going into the smoothie.  Some Fast-food smoothies can be healthy but others not so much. 

Consumer Reports , Delish and others offer some good advice and guidelines to follow when ordering a better-for-you smoothie.

What is the ideal smoothie? 

The ideal smoothie is made with whole fruits and vegetables, unsweetened dairy or plant milk or yogurt, and maybe some healthy add-ins like nut butters or seeds, according to registered dietitian, Amy Keating.  I would modify this to say that real dairy, milk from cows, is much more nutritious, has more protein and a much higher quality protein than plant-based milks.  Yogurt made from cow’s milk is also a healthy choice. 

What is not-so-healthy about some Fast-Food smoothies?

Some Fast-Food smoothies are loaded with added sugar including agave, plant-based milks that are sweetened with added sugar or raw sugar.  Some people think raw sugar is healthier than white table sugar but not so.  According to Myfitnesspal:  Although raw sugar may seem like a healthier option because it is less processed, it has the same nutrient profile as it refined counterpart [white table sugar] – both contain trace amounts of micronutrients and have the same number of calories, carbohydrates and sugar per teaspoon.  It is not easy to tell how much added sugar is in Fast-Food smoothies as they are not required to list this.  Sugar in a smoothie can be from the natural fructose in fruit or juice or the lactose in cow’s milk which is not considered unhealthy.  Or, it can be added sugar in agave, the added sugar in the plant-based milks, white table sugar, raw sugar, or some syrup such as corn syrup.

Some guidelines to order a better-for-you smoothie:

•  Look for whole fruits and veggies in the ingredient list.  If whole fruits or veggies are listed as the first ingredient that means that the smoothie is mostly whole fruits and veggies.  It is OK to see fruit purees listed, as long as they are from 100% juice with no added sugar.
• Skip the add-on “boosts”.  Say no to supplements, enhancers, especially when it is not clear what they are.  A smoothie made from whole fruits and veggies already is adding good nutrition to your day.
• Do not hesitate to ask for substitutions.  Say no to added sugars like agave.  Instead ask for it to be left out or ask them to add some fresh pineapple as your sweetener.

What are some Fast-Food Smoothies that are healthier choices?

•          Jamba Strawberries Gone Bananas.   This smoothie is made with 100% juice, frozen strawberries, and frozen bananas.  Choose the kid’s 10 ounce serving.  Although “total sugars” are listed, these are not “added sugars”.   To add more nutrition, ask for some non-fat Greek yogurt or peanut butter to be added.  Delish noted that “generally, Jamba Juice smoothies don’t contain corn syrup, artificial flavors or preservatives.”   

Serving Size	10 ounces
Calories	150
Saturated Fat	0 grams
Carbs	36 grams
Total Sugars	27 grams
Fiber	3 grams
Protein	1 gram

• Tropical Smoothie Café Detox Island Green.  Give yourself a vitamin A boost as it is made with spinach, kale, mango, pineapple, banana and some fresh ginger.  Apparently, the only smoothie on the menu without the added raw sugar.  If you choose to order a different smoothie, ask for no raw sugar. 

Serving Size	24 ounces
Calories	180
Saturated Fat	0 grams
Carbs	43 grams
Total Sugars	29 grams
Fiber	5 grams
Protein	4 grams

•          Smoothie King Veggie Lemon Ginger Spinach.  Made with mango, pineapple, juice blends:  papaya, white grape/lemon, spinach, kale, carrots, ginger, and the sweetener, stevia.  [KK1] Stevia is not an “artificial” sweetener but is highly processed.

Serving Size	20 ounces
Calories	310
Saturated Fat	0 grams
Carbs	80 grams
Total Sugars	60 grams
Fiber	6 grams
Protein	4 grams

• Panera Bread Peach & Blueberry Smoothie.  Made with fresh blueberries, mango puree, peach puree, white grape and passion fruit juice concentrates, and unsweetened almond milk.  No added sugars.  For a healthier option choose Panera’s Strawberry Banana smoothie made with whole-milk Greek yogurt.  This would add 7 grams of a high-quality protein to your smoothie.

Serving Size	16 ounces
Calories	210
Saturated Fat	2 grams
Carbs	49 grams
Total Sugars	41 grams
Fiber	4 grams
Protein	2 grams

     

•        Freshii Freshii Green. Made with banana, kale, pineapple, avocado and almond milk.  Has added sugars as the almond milk is sweetened.  It would have been healthier if made with real cow’s milk and this would have added some high-quality protein.  Other options in this chain have honey or frozen yogurt. 

Serving Size	12 ounces
Calories	200
Saturated Fat	1 gram
Carbs	38 grams
Total Sugars	20 grams
Fiber	7 grams
Protein	3 grams

The Delish article reviewed the McDonald’s smoothies and noted these “are made with a fruit base that contains fruit purees and juice concentrates, as well as tons of sugar and artificial flavorings.  They reviewed other brands as well but did not clarify if the “sugars” were added sugars or sugars naturally present in the fruit or milk.   

For those who want to make healthy smoothies at home, the American Heart Association has some healthy smoothie recipes on their website at recipes.  The Blueberry Mango Smoothie provides 13 grams of high-quality protein, some fiber and only 188 calories per serving.  Making this smoothie with real cow’s milk and Greek yogurt adds calcium, vitamin D and high-quality protein to your day. (See:  What are some top high quality protein foods? )

Blueberry Mango Smoothie   2 servings

        3/4 cup plain, fat-free Greek yogurt
          3/4 cup fat-free cow’s milk
          3/4 cup frozen, unsweetened blueberries
          3/4 cup frozen mango chunks
         1 Tablespoon honey
         Splash vanilla extract

Directions:  Add small ingredients to a blender.  Process until the mixture is completely smooth.  If the smoothie is too thick, add additional milk.  Pour and serve immediately.

Conclusion:  If you are out and about this week, stop to buy a healthy smoothie as a snack or a meal.  At home, try the Blueberry Mango Smoothie or another smoothie from the American Heart Association website.   

 

Sources:  Consumer Reports , Delish , registered dietitian , Myfitnesspal , Smoothies , Delish , Delish , Smoothie    Image Sources:  Blueberry Mango Smoothie , Panera Bread , How to choose a healthy smoothie