Some say that mixing veggies and fruits removes all of the nutrients and fiber. It is not accurate. The fiber stays in smoothies, according to a review of research, so they’re a great way to get more fruits and veggies into your diet.
Do the nutrients in a smoothie get lost when it’s blended?
Registered dietitian Dana Angelo White writes in her book “Healthy Quick and Easy Smoothies” that while the smoothie ingredients do change shape when mixed, the benefits of all the nutrients, including fiber, are still absorbed when you drink the smoothie. “Extracting the pulp during juicing results in fiber loss; this process is distinct from that.”
In fact, mixing may improve nutritional absorption, according to one study. Compared to whole-leaf spinach, the bioavailability of beta carotene—a precursor to vitamin A—was shown to be higher in smoothies made with liquefied spinach.
Would it be an issue to drink your calories?
If you drink your calories instead of eating them, some folks might be worried. Instead than eating your oats, strawberries, and yogurt out of a bowl, why not just drink them? To begin, perhaps you’re always on the move and this is the most practical option for you. After a particularly tough workout, it might be easier to handle.
Yes, there is some truth to the worry that a smoothie won’t provide the same level of fullness as a plate of entire foods. Compared to smoothies produced from the same fruits, a fresh fruit salad significantly increased satiety, according to one study. People who drank the smoothie did not increase their caloric intake, though. Smoothies with a protein foundation (such as Greek yogurt, kefir, or cottage cheese) and healthy fats (such as avocado or nut butters) tend to be more filling.
Putting bananas in a smoothie, is that bad?
You may also put your mind at ease concerning the rumor that bananas would “destroy” or “ruin” your smoothie.
The study that started the banana bashing was an attempt to compare the absorption of specific flavanols in cocoa extract when consumed with bananas and berries in a smoothie. Comparing the banana smoothie to the mixed berry smoothie, which is rich in the enzyme polyphenol oxidase (PPO), revealed that the banana smoothie led to an absorption of flavanols that was 84% lower. Despite the positive effects of flavanols—plant components found in chocolate, tea, and many fruits—on cardiovascular and neurological health, this study did not examine the effect of bananas and berries together.
Just because this study came out doesn’t mean you can’t still put bananas in your smoothies. Bananas are packed with nutrients, and adding frozen banana chunks to smoothies makes them thicker and richer.
