Think Smoothies Are Healthy?
A member recently asked why our weekly recipes don’t include smoothies or if I had a favorite smoothie recipe to share. That question sparked a bigger conversation, probably more than they expected, but it highlights something I feel strongly about as a nutritionist: I don’t recommend smoothies.
Here’s why.
It comes down to sugar—specifically fructose, which is the sugar found in fruit. Now, before you panic, I’m not saying fruit is bad! Whole fruits have a ton of benefits, but when it comes to smoothies, things get a bit complicated.
Fructose is a sugar our body doesn’t handle well. In fact, fructose is largely responsible for the type 2 diabetes epidemic we’re seeing today. Much of this comes from processed forms like high fructose corn syrup, but fructose in general, including from fruit, can cause problems—especially when it’s consumed in large amounts.
Fruit in its whole form? Good. Blended up in a smoothie? Not so good.
Here’s the catch: when you eat a piece of fruit, the fructose is wrapped up in fiber, which slows down the sugar's absorption and makes it easier for your body to manage. But when you blend fruit into a smoothie, those blender blades obliterate the fiber, releasing all that fructose at once. What’s more, most smoothies contain multiple servings of fruit—more than you’d typically eat in one sitting. A standard smoothie often includes a banana, a cup of blueberries, a handful of strawberries, and maybe even a kiwi. That’s a lot of sugar first thing in the morning.
Why Breakfast Smoothies Are a Bad Idea
Smoothies are often consumed for breakfast, and that’s another problem. Starting your day with a sugar-heavy meal sets you up for blood sugar spikes, which lead to crashes later in the day. Yes, the fruit sugars will give you a quick energy boost, but it’s short-lived. When your blood sugar drops, so does your energy—cue the mid-morning hunger, brain fog, or fatigue.
Instead of a smoothie, I recommend starting your day with protein and healthy fats. These nutrients stabilize your blood sugar and help you avoid that insulin spike (insulin is the hormone responsible for fat storage). A nutrient balanced breakfast sets the tone for how you feel throughout the day.
Here’s an Alternative That’s Just as Easy and Delicious
If you’re in the habit of reaching for a smoothie in the morning, I suggest switching to something like this instead:
A cup of full-fat* Greek yogurt (*where all the nutrients in dairy are found!)
A scoop of your favorite protein powder
A cup of blueberries or banana slices
Sprinkle with seeds like hemp, chia, or pumpkin
Top with crushed nuts for some crunch
A Note About Granola
I’m not here to be the fun police, but I won’t recommend granola as part of a nutrient-dense breakfast. Despite its “healthy” reputation, granola is mostly sugar. If you want a little crunch on top of your yogurt, a small sprinkle of granola is fine, but eating a whole bowl of it won’t do your metabolism any favors. If you need a touch of sweetness, a drizzle of honey or a pinch of cinnamon is a great way to go.
By Sarah L Heringer
