20 Jun Healthy Summer Smoothies from New York Nutritionist: Celebrate Smoothie Day (Yes. It’s a real thing) and Vitamin Up!

There’s a “day” for everything, and smoothies are no exception. June 21 is National Smoothie Day. It’s true. We were a little surprised ourselves, but hey, it’s summer. It’s hot. Who doesn’t want a smoothie? Plus, this favorite treat has been touted as the best go-to snack for losing weight, reversing all sorts of chronic disease, and saving the planet.

Well, not the last one, but almost.

Today, we want to discuss the good, the bad, and the delicious of smoothies and how to make this summer snack one that you can incorporate into a healthy diet plan.

Let’s start with the bad (and smoothie-related negatives).

The Detox Diets Fad. You know how we feel about diet fads. Detox diets are a “thing.” They are touted for cleansing the body of toxins (detoxification), giving your organs a break, promoting toxin elimination, among other things. They usually involve a period of fasting followed by a strict diet that usually includes fruit juices and smoothies, fruits, vegetables, and water.
Be aware: Detox isn’t a universal definition. And there is a lot of scientific debate (which is good) about it. Detox could mean anything from cutting processed foods out of your diet to fasting (as mentioned above); the first is positive, the second could have varying health consequences. And because pop diet trends have glommed onto the word “detox”, the consumer can’t know what it means and what, exactly, they’re eliminating from their bodies, if anything.  Most scientists, doctors, and RDNs agree that our bodies do just fine detoxing with the liver, feces, urine, and sweat. But who needs more detox? And will drinking those smoothies get the job done? Probably not.

The kale craze and thyroid health. Kale is everywhere, especially in smoothies and juices. Again, as RDNs, we love when people want to get healthy, but too much of anything is not healthy (even water).
Be aware: The thing about raw cruciferous veggies (including broccoli, cauliflower, cabbage, Brussels sprouts, collard greens, bok choy, arugula … ) is they have been linked to hypothyroidism. Our thyroids regulate metabolism, so they’re a pretty big deal when it comes to health (understatement). These cruciferous veggies have a compound called goitrin (think goiters). Goitrogens interfere with thyroid function in three different ways: the way the thyroid picks up iodine, the way the thyroid produces hormones once the iodine is picked up, and the way the thyroid secretes hormones into the blood stream.

Smoothies as a healthy snack. Lots of people go to smoothies for a healthy snack choice because it’s just blended fruit with ice, right?
Sugar watch. When we blend or juice fruit, we break down the plant cell walls, exposing the natural sugars inside. And here’s the kicker – this process turns those sugars into “free sugars,” which we really need to limit in our diets. Free sugars are linked to dental decay and are high in calories. They can also cause a rapid spike in blood sugar levels.

Watch for calories. Beverages can be sneaky. Because we drink them and consume them quickly, we often forget to count the calories we drink. An 8-ounce fruit smoothie can have an average of 300 calories (with no added sugars).

Should we swear off smoothies?

No. Smoothies can be part of a healthy diet plan. It’s just a matter of what and how much.

1. Drink in moderation. Ideally, you’ll get most of your liquids from water. But for that afternoon snack, a quick breakfast replacement, a nutritious smoothie is a solid option.
2. Stick to a cup of fruit. It’s so tempting to fill that blender with blueberries, peaches, strawberries, and more. Per person, keep fruit content to one cup (even mixed fruits). This will help keep sugars (see above) under control.
3. Make your base matter. Do not use fruit juice as a smoothie base because you’re just adding sugar to sugar. Use ½ cup to 1 cup of natural or Greek yogurt (sugar free!), cottage cheese, and legumes (chickpeas).
4. Omega-3s and plant-based fats. Nuts, seeds, and avocados are all great ways to add good fats to the smoothie. Keep things moderate – no more than one tablespoon.
5. Liquids like milk (in all its forms), water, or tea are great options to help blend the smoothie. Use a splash.
6. Grains are good for flavor and fiber, like steel oats, quinoa, or amaranth, the latter two adding protein.
7. Get your veggies. Some people struggle to get enough portions of fruits and vegetables during the day. Don’t just think kale (though it is a good option, NOT FOR EVERY DAY). Sweet potatoes, beets, peas, carrots, leafy greens, avocado (okay, yes, yes, it’s a fruit), and zucchini are all great veggie options to add to your smoothie. And, the great thing about veggies, is they’re lower in sugar.
8. Be beverage aware. Again, the calories add up. If you make a smoothie with all of these components, it’s likely you won’t need to eat with your smoothie, as it becomes a small meal (breakfast) in and of itself. If you want a sit-down breakfast, have it with coffee, tea, or water, and forego the smoothie.

Heart-healthy perks. Smoothies can be jam-packed with vitamins, nutrients, and fiber. (As opposed to juices, you still get fiber content). High-fiber diets are heart-healthy options. Fiber helps to lower cholesterol (binding to cholesterol in the digestive tract and removing it from the body). It slows the absorption of carbs in the diet, which helps regulate blood sugar. And it can promote weight loss or weight maintenance because fiber gives the feeling of fullness.

Here are some great smoothie options.

Berry Beet Smoothie

• 1 cup mixed berries (strawberries, blueberries, raspberries)
• 1 small beet, peeled and diced (boiled to soften beforehand)
• 1/4 cup rolled oats
• 1 cup unsweetened almond milk
• 1 tsp honey (optional)

Combine all ingredients in a blender and blend until smooth. Add more almond milk as needed to reach your desired consistency.
Approximate calories: 250-300 calories, depending on the specific berries used and whether honey is added.

Mango Kale Smoothie

• 1 cup diced mango
• 1 cup kale leaves, stems removed
• 1/4 cup quinoa
• 1 cup unsweetened coconut milk
• 1 tsp chia seeds (optional)

Combine all ingredients in a blender and blend until smooth. Add more coconut milk as needed to reach your desired consistency.
Approximate calories: 300-350 calories, depending on the amount of quinoa and coconut milk used.

Pineapple Carrot Smoothie

• 1 cup diced pineapple
• 1 cup grated carrots
• 1/4 cup cooked brown rice
• 1 cup unsweetened soy milk
• 1 tsp grated ginger (optional)

Combine all ingredients in a blender and blend until smooth. Add more soy milk as needed to reach your desired consistency.
Approximate calories: 200-250 calories, depending on the amount of brown rice and soy milk used.