Smoothies made with fruit, veggies like spinach, and other wholesome ingredients can be a nutritious part of your diet. However, some store-bought varieties are loaded with added sugars and calories. This article reviews whether fruit and spinach smoothies are healthy.
Are smoothies good for you?
Smoothies can be an excellent way to increase your intake of fruits, vegetables, protein, fiber, vitamins, minerals and antioxidants. However, not all smoothies are created equal.
Homemade smoothies tend to be much healthier than store-bought varieties. Pre-made smoothies often contain lots of added sugars, flavors and thickeners.
One study found that a 12-ounce (340-ml) bottled smoothie contained an average of 410 calories and 61 grams of sugar, which is 15 teaspoons. Store-bought smoothies also tend to lack fiber due to being strained or filtered.
On the other hand, smoothies made at home typically consist of whole fruits and vegetables, along with yogurt or milk for protein and healthy fats. You can control and moderate ingredients like sugars and proteins.
Homemade smoothies are also more versatile. You can tailor them to your personal nutrient needs and experiment with new flavors.
Benefits of spinach
Spinach is one of the healthiest vegetables you can eat. It’s low in calories but high in vitamins, minerals and antioxidants.
Just 1 cup (30 grams) of raw spinach provides 56% of your daily vitamin A needs plus your entire daily vitamin K requirement. It also contains folate, vitamin C, potassium, magnesium and iron.
What’s more, spinach is rich in powerful plant compounds like lutein and zeaxanthin, which act as antioxidants to protect your cells from damage.
Some studies show that spinach may boost heart health, decrease oxidative stress, prevent certain types of cancer and benefit eye health.
Nutrients in 1 cup (30 grams) of raw spinach
- Calories: 7
- Protein: 1 gram
- Carbs: 1 gram
- Fiber: 1 gram
- Vitamin A: 56% of the Daily Value (DV)
- Vitamin C: 14% of the DV
- Vitamin K: 172% of the DV
- Folate: 15% of the DV
- Manganese: 26% of the DV
- Magnesium: 9% of the DV
- Potassium: 5% of the DV
- Iron: 5% of the DV
Spinach is high in oxalate, which can bind to calcium and reduce its absorption. However, the amount of oxalates in spinach is not likely high enough to be a concern for most people.
Benefits of fruit
Fruits like berries, bananas, mangos and pineapples can all make excellent smoothie additions.
Fruits are rich in fiber, antioxidants and plant compounds that benefit your health. They’re also typically high in vitamins and minerals like vitamin C, folate and potassium.
Specific fruits may offer additional health benefits as well. For example, research shows that:
- Blueberries may improve memory, heart health and exercise performance.
- Strawberries may promote healthy cholesterol levels and blood pressure.
- Bananas may improve digestive and heart health due to their fiber and potassium contents.
- Mangos may have antioxidant and anti-inflammatory benefits.
Keep in mind that fruits are still relatively high in sugar, so it’s best to consume them in moderation. Blending fruits also allows you to consume more servings at once than you would typically eat whole.
Are fruit and spinach smoothies good for weight loss?
Many people use smoothies as a tool for weight loss. However, smoothies can have vastly different effects on your waistline depending on the specific ingredients.
For example, smoothies made with whole fruits and vegetables are high in fiber, which may help decrease hunger and food intake to promote weight loss.
One study found that overweight and obese adults who increased their fiber intakes to 30 grams per day ended up losing almost as much weight over 5 months as people following a calorie-restricted diet.
Smoothies can also be beneficial for weight loss by bumping healthier foods like fruits and veggies while limiting junk foods in your diet.
On the other hand, store-bought smoothies can be detrimental to weight loss. Many are high in calories, added sugars and ingredients like fruit juices, which have been linked to increased calorie intake and reduced feelings of fullness.
Additionally, drinking smoothies can make it easier to consume more calories than you would eating whole vegetables and fruits. For example, juicing 3 medium carrots provides only about 70 calories, while blending the same amount into a smoothie can provide over 100 calories.
To keep your smoothies low in calories, make them with water or unsweetened plant milks and limit high-calorie ingredients like juices, nut butters, protein powders and added sugars.
Potential downsides
While homemade spinach and fruit smoothies can be nutritious, they may also have some downsides, including:
- Lower fiber content. Blending can decrease soluble fiber content. Try adding chia seeds or flaxseeds to boost fiber and viscosity.
- Phytic acid. Spinach contains phytic acid, an antinutrient that may hinder mineral absorption. This is typically only a concern with very high intakes, though.
- Higher calorie intake. It’s easy to consume more calories drinking smoothies compared to eating whole produce.
- Nutrient loss. Processing produce can result in decreased vitamin and antioxidant contents. Include the peels when possible to reduce nutrient loss.
- Quick absorption. The body absorbs blended smoothies faster than produce, leading to faster blood sugar and insulin spikes.
Despite these downsides, spinach and fruit smoothies can be a healthy choice for most people when consumed in moderation.
Tips for making a healthy smoothie
Here are some tips to make healthy, low-calorie fruit and spinach smoothies:
- Use water or unsweetened plant milks like almond milk as your base.
- Limit juices and avoid sweetened yogurts.
- Focus on whole fruits and vegetables, not juices.
- Add healthy fats from nuts, seeds or avocados.
- Boost fiber with chia seeds, hemp seeds or psyllium husk.
- Include protein powder or unflavored Greek yogurt.
- Sweeten with fresh or frozen fruit instead of sugar, honey or syrups.
- Blend in baby spinach or kale for green smoothies.
- Use ice to thicken instead of juices, bananas or yogurt.
- Add cinnamon, cocoa powder, vanilla or mint for extra flavor.
How to make a spinach banana smoothie
This simple 3-ingredient spinach banana smoothie takes only 5 minutes to prepare. It provides antioxidants, fiber, potassium and vitamins A and C.
Ingredients
- 1 cup (240 ml) unsweetened almond milk
- 1 cup (30 grams) spinach
- 1 medium banana
Optional mix-ins
- 1 tablespoon almond butter
- 1 teaspoon cocoa or cacao powder
- 1 scoop protein powder
- 1 tablespoon ground flaxseed
Instructions
- Add all ingredients to a blender.
- Blend until smooth, about 1 minute.
- Pour into a glass and enjoy.
How to make an anti-inflammatory smoothie
This anti-inflammatory smoothie is packed with antioxidant-rich and anti-inflammatory ingredients like turmeric, berries, spinach and pineapple.
Ingredients
- 1 cup (240 ml) coconut water
- 1 cup (150 grams) frozen mixed berries
- 1 cup (30 grams) baby spinach
- 1/2 cup (125 grams) pineapple chunks
- 1 tablespoon (15 grams) almond butter
- 1 teaspoon turmeric
- 1/2 teaspoon cinnamon
Instructions
- Add all ingredients to a blender and mix until smooth.
- Enjoy immediately. Store any leftovers in an airtight container in the refrigerator for up to 3 days.
The bottom line
Smoothies made from whole fruits, vegetables like spinach and healthy ingredients like nuts and seeds can be incredibly nutritious.
However, pre-made varieties are often high in added sugars and calories yet lacking in fiber and nutrients. To make the healthiest smoothie, load up on whole fruits and vegetables and avoid added sugars.
Including spinach is an easy way to incorporate more nutrients from leafy greens. For the best results, rotate your ingredients regularly to ensure you get a wide array of vitamins and minerals.
Overall, homemade spinach and fruit smoothies can be a healthy addition to a balanced diet when consumed in moderation alongside a variety of other whole foods.
