Are Smoothies Good for You? Nutrition Experts Share the Do's and Don'ts

Find out how to make the most of this tasty way to drink your fruits and vegetables.

They may be delicious, colorful, and convenient, as well as springboards for creativity, but are smoothies good for you, too? As with any freeform blender drink, it all depends on what you put in—and what you leave out. Done right, this beverage blitz can provide a lift at snacktime, or start your morning off on the right foot. Ahead, nutrition experts share the health benefits of smoothies and suggestions for smoothie satisfaction.

MEET the EXPERTS

• Connie Elick, MS, RD, and instructor of Health-Centered Culinary Arts at the Institute of Culinary Education's LA campus

• Joy McCarthy, certified holistic nutritionist, master of hemp partner at Manitoba Harvest, founder of Joyous Health, and author of The Joyous Cookbook

The Benefits of Smoothies

"Smoothies are such a cost-effective, quick, and easy way to boost your health—the benefits are endless," says Joy McCarthy, certified holistic nutritionist, "master of hemp" at Manitoba Harvest, and cookbook author. 

"Given the right ingredients, smoothies can be quite nutrient-dense, providing vitamins, minerals, fiber, antioxidants, healthy fats, and fluids for hydration," agrees Connie Elick, MS, RD, and instructor of Health-Centered Culinary Arts at the Institute of Culinary Education's LA campus. "A smoothie can be a balanced 'meal.'"

Complex Carbohydrates

Fruit and vegetables are fundamental to smoothies. The fiber in these complex carbs aids digestion, plus there's another payoff to that well-considered assortment: You can check off your daily requirements in a single blender drink. "Adding plant-powered foods like dark berries, zucchini, or leafy greens increases fiber—a key nutrient for a healthy gut microbiome, which is the foundation of a strong immune system," McCarthy says.

Antioxidant and Anti-Inflammatory Pluses

Fruits and vegetables are loaded with phytonutrients (plant compounds) that provide powerful anti-inflammatory and antioxidant benefits to support whole body health, McCarthy says. 

Mix it up: By mixing up your fruits, vegetables, nuts, and seeds, you'll enjoy a wide range of phytonutrients—there are thousands of them, each playing a unique role in keeping you well," McCarthy says.

Hydration

Many produce picks, including peaches, strawberries, watermelon, and cucumbers, have significant water content, plus the fluids used as the base for your beverage can lend hydration—and more.

Electrolytes: "Fluids can be low-calorie, such as unsweetened coconut water, unsweetened almond milk, or just plain water," Elick says. Coconut water also provides electrolytes. 

Calcium boost: "Low-fat cow's milk and unsweetened soy milk can also be used as a fluid choice, and add extra protein and calcium," she says.

Calcium and Protein

The protein and calcium choices reach far and wide.

More options: "Protein is needed to build muscle and keep your immune system strong," Elick says. She suggests incorporating Greek yogurt, low-fat cottage cheese, protein powder, or tofu. Dairy-based products, McCarthy says, are an excellent source of calcium, which supports bone health.

Nuts and seeds: Nuts and seeds level up nutrients. "Hemp stands out as a plant source for its high protein content, as three tablespoons contain 10 grams of protein, including all 9 essential amino acids, making it a great choice to add to smoothies," McCarthy says.

Healthy Fats

Additionally, nuts and seeds supply healthy fats, which help the absorption of fat-soluble vitamins (A, D, E, K) and are important for brain health, Elick points out.

Seed selection: "Healthy fats can include chia seeds, ground flaxseed meal (easier to digest than regular flaxseeds) or hemp seeds," Elick says.

More nutty choices: Add a spoonful of nut butter, like almond butter, peanut butter.

Start Your Blender

The range of possible ingredients is obviously through the roof; to attain key benefits, however, you need to make informed choices. "Ideal ingredient combinations include non-starchy leafy greens as a base, fresh or frozen fruit, a protein, a healthy fat, finished off with a fluid of choice," Elick says, noting that it's best to add more greens than fruit to help balance out the ratio.

Some of her go-tos include:

Spinach: Less bitter than other leafy greens, spinach blends well with other ingredients. "Leafy greens provide folate, which is important for red blood cell production and DNA synthesis," Elick says. "It also provides vitamin K, which is essential for blood clotting."

Berries: "Blueberries, blackberries, strawberries, and raspberries are low in calories, chock-full of various antioxidants, and can give the smoothie a rich color which can be more appealing than the green from the spinach alone," she says.

Bananas: If you prefer a sweeter smoothie, add a banana. "It is a good source of fiber to keep you regular, and potassium, which can help balance blood pressure," Elick says. (Freeze overripe bananas and add them to your smoothies for an even sweeter boost.)

Green Smoothies

One combination rises above the rest. "Green smoothies are the best when it comes to ensuring your smoothie is nutrient-dense," Elick says. This winning iteration combines protein, healthy fats, and carbs, along with non-starchy veggies, she says. (Our Green Smoothie, blending romaine, parsley, kale, pineapple, mango, and ginger, provides a jumping-off point for innovation.)

Meal, Side, or Snack

"If you keep the ingredients minimal in a smoothie, then it may be necessary to add more protein or fat to your plate," McCarthy says. 

If it's your entire breakfast, you can make it complete, she says, by adding all three macronutrients needed to make a meal that is satiating, blood-sugar balancing, and energizing: protein (like hemp hearts), healthy fats (such as yogurt or flaxseeds), and complex carbs (fruits and vegetables).

Ingredients to Avoid

When filling your blender, steer clear of these ingredients:

Extra sugar: "Added sugars make the smoothie more calorically dense, and do not provide nutrients,” Elick says.

Syrup-packed fruits: Use fresh or frozen fruit instead—the sugary syrup adds more calories without nutrients, she says.

High-fat dairy: This group contains higher amounts of saturated fat, which can contribute to higher 'bad' LDL cholesterol levels.

McCarthy focuses on whole foods, or 'single-ingredient foods,' like an apple or berries. "Choosing foods this way helps you avoid added sugars and unnecessary additives, letting the natural flavors and nutrients shine."

Serving Size

The larger the serving size, the more calories, and they can accumulate quickly when you add a glut of ingredients. "Additionally, you may feel the need to drink more to feel satisfied or 'full' since drinking a liquid smoothie is different than eating intact food," Elick says. The fluids take less time to travel through the digestive system, she explains, so there's less time to signal to the brain that it's consuming food.