Planet Smoothie is a popular smoothie franchise with over 130 locations across the United States. The chain was founded in 1995 in Atlanta, Georgia and has grown to become one of the largest smoothie chains in the country. Planet Smoothie markets itself as a health-conscious brand, with a menu featuring low-fat, low-calorie smoothies made from real fruit. But just how healthy are Planet Smoothie’s smoothies? In this in-depth article, we will analyze the nutritional content of Planet Smoothie’s smoothie options to determine how healthy they really are.
Planet Smoothie’s Health Claims
Planet Smoothie boasts about using real fruit, nonfat yogurt, and 100% fruit juices in their smoothies. They advertise their smoothies as “low-fat” and “light” options for health-conscious consumers looking for nutritious fast food. Planet Smoothie also offers supplemental boosters like whey protein and fiber to add extra nutrition to their smoothies. On their website, Planet Smoothie states that “healthy never tasted so good!” They position their brand as a guilt-free, better-for-you option compared to traditional fast food.
Nutritional Analysis of Planet Smoothie Menu
To determine how healthy Planet Smoothie’s smoothies really are, we took a look at the nutritional data for their entire menu. Here’s an overview of the calorie, fat, protein, and sugar content in different Planet Smoothie smoothies:
| Smoothie | Calories | Fat (g) | Protein (g) | Sugar (g) |
|---|---|---|---|---|
| Strawberry Clouds | 210 | 0.5 | 4 | 46 |
| Sunrise Strawberry | 260 | 1 | 4 | 58 |
| Caribbean Passion | 300 | 1 | 4 | 63 |
| Jetty Punch | 350 | 1 | 4 | 68 |
| Peanut Paradise | 680 | 6 | 14 | 115 |
As you can see, calorie, fat, and sugar content varies widely depending on the smoothie. Fruity options like Strawberry Clouds are relatively low calorie, while blended options with peanut butter and ice cream like Peanut Paradise pack a high caloric punch.
Evaluating Planet Smoothie’s Nutritional Value
When evaluating the nutritional value of Planet Smoothie smoothies, here are a few key considerations:
Calories
Planet Smoothie smoothies range from around 200 calories on the lighter end to over 600 calories for heavier options. While the lighter smoothies could be part of a healthy diet, the high-calorie options pack a third or more of the daily recommended 2000 calories for adults in just one serving. Consumers would need to carefully watch portion sizes of the higher calorie options to avoid excess calorie intake.
Sugar Content
One area where Planet Smoothie smoothies falter is in sugar content. Even their lighter smoothies contain around 40-50 grams of sugar, primarily from fruit juice concentrates used to flavor the smoothies. The American Heart Association recommends limiting added sugar intake to no more than 25 grams per day for women and 36 grams per day for men. With nearly a day’s worth of added sugar in one smoothie, excess intake could occur easily.
Lack of Fiber
Since most ingredients in Planet Smoothies are juices, purees, and yogurt, there is very little fiber in most options. The fruit sources have had the fiber removed during processing. Lack of fiber means the sugar in the smoothies gets absorbed very quickly into the bloodstream, spiking blood sugar. More fiber would slow absorption and provide gut health benefits.
Add-Ins
Planet Smoothie offers beneficial add-ins like whey protein and fiber to boost the nutrition in their smoothies. However, they also offer less healthy boosters like coffee drinks, artificial creamers, and trans-fat laden peanut butter. Customers would be better off skipping these unhealthy additions.
Artificial Sweeteners in “Light” Drinks
Planet Smoothie uses sucralose (Splenda) rather than sugar in their “light” smoothies. While sucralose reduces calories, recent research indicates artificial sweeteners can disrupt healthy gut bacteria and still cause insulin spikes like sugar. Natural sugar from fruit would be a better choice than artificial sweeteners.
Healthiest Smoothie Options at Planet Smoothie
Based on the nutritional analysis, here are the healthiest smoothie options available at Planet Smoothie:
Very Berry
The Very Berry smoothie contains just 210 calories, 0.5g fat, 3g fiber, and 46g sugar. Made with strawberries, blueberries, raspberries, and nonfat yogurt, it provides antioxidants without excessive sugar and calories. Boost it with extra fiber for more nutrition.
Strawberry Clouds
Strawberry Clouds has a similar nutrition profile to Very Berry, with 210 calories, 0.5g fat, and 46g sugar. Strawberries provide vitamin C and fiber. Overall an excellent light, fruity smoothie.
Mango Magic
Mango Magic manages to keep calories (210), fat (0.5g), and sugar (44g) low thanks to the nutrition in mangos. Mangos contain over 20 different vitamins and minerals and make a refreshing smoothie base.
Caribbean Way
With 230 calories, 1g fat, and 50g sugar, Caribbean Way offers lots of nutrition from pineapple, mango, bananas, and nonfat yogurt without going overboard on sugar. It makes for a filling, energizing smoothie option.
Least Healthy Smoothie Options at Planet Smoothie
On the other end of the spectrum, here are the least healthy smoothie options at Planet Smoothie:
Peanut Paradise
With 680 calories, 6g fat, and 115g sugar, this peanut butter blended smoothie is more of an indulgent treat than a healthy beverage. The trans-fat laden peanut butter combined with ice cream provide most of the excess calories and fat.
Chipotle Chocolate Bliss
Chocolate, peanut butter, and chipotle chocolate sauce create a sugar and calorie bomb. At 540 calories, 6g fat, and 93g sugar, this smoothie should be an occasional treat at best. Too much added sugar comes from the chocolate, ice cream, and sweetened peanut butter.
Coffee House Crunch
Coffee smoothies sound healthy, but the Coffee House Crunch clocks in at 510 calories, 6g fat, and 74g sugar. The added coffee creamer adds unnecessary fat, sugar, and calories. Stick to black coffee or unsweetened plant milks as mixers.
Cookie Mocha Moo
This coffee-based option manages to be even higher calorie and higher sugar than the Coffee House Crunch at 590 calories, 6g fat, and 98g sugar. The coffee, chocolate sauce, milk, and cookie pieces overload this drink with excess sugar.
Health Impact of Regularly Drinking Planet Smoothie Smoothies
For consumers trying to maintain a healthy diet, drinking Planet Smoothie smoothies regularly could have the following impacts:
Weight Gain
Frequent consumption of higher calorie smoothies like Peanut Paradise and Cookie Mocha Moo would likely contribute to weight gain in many individuals. The excess calories could easily surpass daily needs. To avoid weight gain, lighter options under 250 calories would be smarter choices.
Blood Sugar Spikes
The high amounts of sugar and low fiber content in Planet Smoothie smoothies is likely to cause big blood sugar spikes when consumed. Over time, these blood sugar fluctuations could contribute to insulin resistance.
Tooth Decay
All the sugar in Planet Smoothie smoothies can lead to accelerated tooth decay, especially since most lack calcium and other minerals that strengthen teeth. The acidity of the fruit juices in the smoothies can also erode tooth enamel over time.
Nutritional Deficiencies
Since many ingredients in the smoothies are fruit juices and fruit purees, the smoothies lack many of the vitamins, minerals, and phytonutrients found in fresh, whole fruits and vegetables. Frequent smoothie consumption could contribute to deficiencies in nutrients like magnesium, potassium, zinc, and B vitamins.
However, an occasional Planet Smoothie smoothie can fit into a healthy diet, especially one of the lighter options like Very Berry or Mango Magic. Just be mindful of portion size and frequency to keep calories, sugar, and nutritional deficiencies in check.
Making Planet Smoothie Smoothies Healthier
Here are some tips to increase the nutrition when ordering at Planet Smoothie:
– Order smaller sizes like 16 or 20 oz instead of massive 32+ oz smoothies
– Opt for fruit-based smoothies and avoid heavy add-ins like ice cream
– Skip sugary flavor boosters like mocha or chocolate sauce
– Add whey protein or soy protein for extra fillings protein
– Choose fresh spinach, kale, or avocado as nutrition boosters
– Ask for extra fiber supplements or chia/flax seeds
– Request almond milk or Greek yogurt instead of regular yogurt
– Avoid additional sugar via artificial sweeteners in “light” smoothies
– Substitute natural peanut or almond butter for trans-fat laden peanut butter
– Top with healthy extras like fresh sliced fruit, berries, nuts or seeds
With a few modifications, Planet Smoothie smoothies can be a fresher, more nutritious option than typical fast food fare. But ingredients, portions and frequency of consumption ultimately determine the health impact. By making smart smoothie choices, you can satisfy your cravings and your body!
Conclusion
Planet Smoothie uses real fruit and juices to create flavorful blended smoothies. However, many smoothies are high in calories, sugar, and lack fiber relative to whole fruits and vegetables. While occasional, lighter smoothies like Very Berry can fit into a healthy lifestyle, frequent consumption of higher calorie options may contribute to weight gain, blood sugar spikes, and nutritional deficiencies. Customers can optimize nutrition at Planet Smoothie by modifying portions, ingredients, and extras. In the end, smoothies lack many benefits of whole produce and should not be the sole source of fruit intake. But as an occasional treat, Planet Smoothie can certainly help satisfy a smoothie craving in a healthier way than other fast food options when ordered mindfully. Moderation and customization is key to making the most of their smoothie menu.