Are smoothies really good for you?

A Green Passion Smoothie from Panera has 50 grams of sugar- that’s 10 teaspoons of sugar! A small McCafe Strawberry Banana smoothie from the McD’s has 44 grams of sugar. A Jamba Juice Peanut Butter smoothie has 730 calories, and 67 grams of sugar! It looks a little grim if you’re looking for a nutritious choice. These smoothies will spike your blood sugar quick as a wink. They’ll leave you in a crash and hungry about as fast as you can drink them.

Smoothies don’t have to be a nutritional disaster. If you make your own in your blender at home, you can avoid a sugar bomb. Even adding too much fruit, which is definitely good for you in the right amounts, can be a mistake. Would you really sit and eat 2 cups of berries and a whole banana, maybe a couple chunks of pineapple all in one sitting? Probably not. If you stick to one serving of fruit mixed into your smoothie, you’ll get the nutritional benefits your looking for. One banana or one cup of berries (or half of each!) is just the right amount.

To really make your smoothie shine, you can add a tablespoon of chia or flax seeds for some fiber and omega-3’s. And you won’t even taste a big handful of spinach. A bit of protein powder- whey or vegan- is also a good choice. Mix with an unsweetened nut milk for some creaminess. There are endless combinations of flavors you can experiment with. Keep the portions to the size you would actually eat in one meal. This type of smoothie will keep you full longer, won’t spike your blood sugar, and will give you the power-food nutrients your looking for.