Updated on January 30, 2025.
Have you ever been tempted to pick up a frosty, fruity smoothie from your local juice joint? You may want to stop first and consider your order. From energy boosts to weight-loss powers, juice bars often make lofty promises about the super-charged health benefits of their products. But that's not always what you get.
While smoothies can be a welcome addition to a healthy overall diet, they can have drawbacks. Depending on your order, smoothies can be high in sugar. And since liquids tend to be less filling than solid foods, you may be tempted to compensate for an unsatisfying smoothie by eating more later. Over time, this can lead to weight gain and increase the risk of some health issues, such as type 2 diabetes or heart disease.
So, when you order a smoothie, it’s wise to follow some guidelines.
Tips for choosing a healthy smoothie
The next time you step up to the counter at a juice bar, remember these three tips from Lisa Dorfman, MS, RD, LHMC a culinary, nutrition, mental health, and fitness expert based in Miami.
Downsize your order
Although sizes vary from bar to bar, most "small" smoothies are at least 16 fluid ounces. That's 2 full cups of smoothie. Based on your chosen ingredients, it may contain a lot of those extra sugars. You can automatically cut back by keeping your beverage at a moderate size.
Increase the protein
Many smoothies lack protein, a key nutrient that helps you feel fuller, longer. When you’re constructing your drink, add fat-free or low-fat yogurt, milk, or soymilk. Nut butters like almond butter and peanut butter can provide protein and heart-healthy fats. Silken tofu is a popular option, as well.
Use real foods
Dorfman skips most of the additives, enhancers, blasters, and boosters, finding fruit smoothies plenty healthy without mystery mix-ins. "Besides, you could have a negative reaction to stimulants like ginseng or guarana, or get much more of a vitamin or mineral than you need," she says.
In addition to a protein, try the following in your smoothie:
- Fruits: berries, apples, bananas, cherries, mango, melon, citrus fruits, peaches, pears, pineapples
- Raw vegetables: leafy greens (arugula, chard, spinach, etc.), celery, cucumber
- Cooked vegetables: butternut squash, carrots, pumpkin, sweet potato
- Flavorings: extracts (almond, vanilla, etc.), cocoa powder, spices (cinnamon, nutmeg, etc.), herbs (basil, mint, etc.)
Benefits of a smart smoothie order
The upside of a healthier smoothie selection? Most contain at least one or two servings of fruit. Making fruit a part of your everyday diet helps ensure you get the vitamins, minerals, and fiber you need for optimal health. Experts recommend that most adult women eat between 1 1/2 and 2 cups of fruit each day. Men should ideally have 2 to 2 1/2 cups.
