One green
smoothie
each day can
pack in all of
the important
nutrients you
need to reach
your health
goals.
Many people,
however, are
not getting
the most out of their green smoothies.
It’s possible to go too far by loading up with too
many nutrients or making a green smoothie the
only healthy part of a diet.
Let’s check out common mistakes and the best tips
for getting the most out of a green smoothie.
Start With the Right Formula
Follow the 60/40 rule. You want about 60% fruits
and 40% greens. You don’t need to add beets,
beans, or carrots or anything like that because
starchy vegetables combine poorly with fruit and
may produce unwanted gas. So just stick to leafy
lettuce-type greens and a variety of fruits.
Here is one big tip: Don’t use fruit juice.
Many people turn to fruit juice when the smoothie
doesn’t blend properly. The problem is that when
compared to normal blended fruit, fruit juice
produces a higher insulin response. A recent
study demonstrates that whole fruits are the way
to go[1]!
Fiber is the key to the amazing health process of
the green smoothie. Whole fruits are what provide
fiber benefits. An article by the Harvard School of
Public health shows that people who consume
whole fruits have a lower risk of type-2 diabetes[2].
Their research shows that because it takes longer
for your body to process the fiber in fruit, nutrients
and sugars are absorbed slowly.
The fiber in the fruit and veggies helps your body
slowly absorb all of the nutrients of a green
smoothie, keeping your hunger satisfied and your
body supplied with necessary nutrients. Use water
instead of fruit juice if your smoothie is too thick to
blend and take it slow.
Keep it Simple and Rotate Your Leafy Greens
Don’t make the same smoothie everyday! First, it is
boring. Second, you need to get a variety of
nutrients and perhaps most importantly, many
leafy vegetables like kale and spinach contain
alkaloids that can be harmful in large quantities.
Scientists understand the known effects of
alkaloids[3]. In some cases, they are helpful
antioxidants that are good in moderation. Too
many, however, can result in alkaloid buildup and
symptoms of poisoning.
It’s healthy to eat spinach and kale! Be sure to
include them in your green smoothies. What you
don’t want to do is continue using the same greens
over and over for weeks. That is when a dangerous
buildup of alkaloids occurs. Try using a different
leafy green each week and alternate.
Bottom Line
Green smoothies work well because they pack a
variety of rich nutrients into an easy to consume
package. The key to an effective green smoothie is
fiber. Whole fruits contain more fiber so make sure
you always use fruit instead of fruit juice. Fiber
helps slow the digestive process and guarantee
that nutrients are absorbed. Be sure to rotate what
you put in your smoothie. You can get too much of
a good thing!
by ROTMANLUV 2023-07-08, 17:34
