How to Make Smoothies Good for Weight Loss

If there were ever a food with a health halo, smoothies would be it. Smoothies have been popular as breakfast or workout fuel for years, and they’re often promoted as part of a weight-loss plan. But are smoothies really good for weight loss?

In this article, we’ll look at ways to boost nutrition as well as some common smoothie pitfalls. We’ll wrap up with some favorite smoothie recipes to get your day off to a great start or give yourself an afternoon energy boost!

Why Smoothies Are So Popular

People have been making smoothies for many years, but they gained popularity in the 1990s when you could buy them at your local coffee shop or at the gym after a workout. Smoothies are quick, easy, and portable, making them a staple for many well-balanced diets. While they’re certainly a refreshing treat, are they good for weight loss?

With a growing focus on supplements for weight loss, smoothies are often incorporated into weight management efforts. They make it easy to mix multiple ingredients at once. But not all smoothie recipes are created equal—some may actually work against your weight loss goals.

Are Smoothies Healthy?

It’s estimated that only one in ten Americans eats the recommended amount of fruits and vegetables daily¹, putting many people at risk for nutrient deficiencies. Fresh fruits and veggies are rich in vitamins and minerals that play a role in many biological processes and reduce the risk of chronic disease. Healthy smoothie recipes can be an easy way to increase your intake of nutrient-dense foods.

Smoothie recipes can vary depending on your nutrition needs and taste preferences. However, most start with a dairy or plant-based dairy base. These ingredients are rich in protein, calcium, and vitamin D, which support bone and muscle strength and a healthy immune system.

Other healthy smoothie ingredients include fruits, vegetables, nuts, and nut butter. These foods provide important nutrients like vitamin A, vitamin C, antioxidants, healthy fats, and fiber, which help support the heart, brain, and GI tract. Plus, combining these nutritious ingredients creates a satiating meal.

Of course, it’s important to be mindful of portion sizes, as many ingredients are high in fat and contain added sugar. Excessive intake can affect blood sugar management and take you out of a calorie deficit.

Can Smoothies Help With Weight Loss?

Many smoothie recipes contain essential nutrients that support weight loss efforts. Plus, drinking liquids has been shown to reduce your appetite, and some research has shown that fruit smoothies are more satiating than a glass of milk.²

Still, there are a few key principles to follow if you want to include smoothies in your weight loss plan. 

First: include nutrient-rich fruits, vegetables, and dairy products (or plant-based non-dairy beverages) as the base for your smoothie. These types of foods can play an important role in weight loss. A recent large meta-analysis indicated that people who filled up on nutrient-rich, low-calorie foods had better weight loss and weight maintenance results than those who ate more calorie-dense foods.³

Second: keep your portion size in check. Consider how you are using your smoothie and aim for a serving size of 8-10 ounces when consuming your smoothie between meals. However, if it’s a meal replacement smoothie, your portion can be a bit higher, as it should contain more calories than a snack. 

Finally: pay attention to the amount of added sugar and fat in your smoothie. Smoothies high in nutrition and low in added sugars can help with weight loss-but check the serving size. If you make your smoothie at home, you have much more control over what you include (more about that below). 

If you’re picking up store-bought smoothies or ordering at a cafe, check the nutrition facts for the serving size, calorie content, and added sugars. Many companies also list their nutrition facts online. 

Are There Other Potential Health Benefits of Smoothies?

While many people drink smoothies for weight loss support, they offer many other health benefits. With the right ingredients, smoothies can promote: 

• Heart health
• Brain health
• Digestive health
• Exercise recovery
• Bone health

Smoothies are full of healthy nutrients when made using fruits and vegetables with a milk or kefir base. Adding extra ingredients like chia seeds, peanut butter, matcha tea, protein powder, and other functional foods can help boost the nutrient profile even more.

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Can Smoothies Make You Gain Weight?

If you are drinking smoothies as part of your weight loss plan, it’s best to choose smoothies with balanced protein, fat, and carbohydrates. If you aren’t careful, smoothies can undermine even the best weight loss plan. Large portion sizes and added ingredients like sugar, honey, and maple syrup can quickly increase the calorie count. 

Be mindful of your smoothie’s macronutrients, as excessive servings can increase the calories and contribute to weight gain. And opt for smoothies sweetened with monk fruit extract or stevia to avoid high sugar content. A registered dietitian nutritionist (RDN) can help you incorporate smoothies into your healthy eating for weight loss.

Can Smoothies Replace Eating Fresh Fruits?

Smoothies are a convenient and nutritious way to incorporate fresh fruit into your diet, offering an option to consume various fruits in one sitting. They can provide essential vitamins, minerals, fiber, and protein sourced from whole foods and fruit juices. Additionally, smoothies can be customized to fit your individual taste preferences and nutrition needs, allowing for the addition of ingredients like leafy greens, protein sources, and healthy fats.

Still, while smoothies can be a convenient option, it’s important to prioritize whole fruits when possible. Blending fruits can break down their fiber content, leading to a quicker spike in blood sugar levels compared to eating the whole fruit.

Making Smoothies Good for Weight Loss

When pursuing weight loss goals, it can help to fill your smoothie with nutrient-rich, low-calorie ingredients. These foods, such as leafy greens and fruit, can help you stay nourished while also remaining in a calorie deficit. 

While no ingredients can magically melt away belly fat, many can support your weight loss efforts. For example, leafy greens like spinach and kale are commonly added to smoothies, and for good reason. They are low in calories, loaded with antioxidants and fiber, and an easy way to get some extra veggies into your diet. 

Fresh fruit can also help curb your sweet tooth cravings while providing essential vitamins and minerals to your diet. Many people incorporate bananas into their smoothie recipes as they add a touch of sweetness without added sugars or syrups—green bananas can be especially helpful. It’s no wonder why so many cafes have banana smoothies on the menu!

Adding a protein source to your smoothies can also help make them more satiating, keeping you fuller for longer. A high-protein smoothie might include Greek yogurt, protein powder, or almond butter in the recipe.

Ingredients for Healthy Smoothies

In addition to fruit and vegetables, there are other healthy ingredients that can be added to smoothies for extra nutrition. 

Yogurt or Kefir: Whether dairy or plant-based, yogurt and kefir make a good base for a healthy smoothie. They are rich in probiotics that keep your GI tract healthy and a good source of calcium. Some types of kefir are also fortified with vitamin D.  

Probiotics add healthy bacteria to our GI tract and help keep bad bacteria at bay. They feed on fibrous food (prebiotics) in our GI tract, which keeps the lining of our gastrointestinal tract strong so it can digest and absorb nutrients from food. Probiotics also support our immune system and may help reduce inflammation. 

Cow’s Milk, Almond Milk, or Soy Milk: Dairy milk and non-dairy plant-based beverages, such as coconut water, almond milk, or coconut milk, typically provide the base for a rich smoothie. They also provide essential calcium, vitamin D, and potassium. If you are using a plant-based product, check the label for one that’s enriched with calcium and vitamin D.  

Seeds: Adding chia seeds, flax seeds, or hemp seeds will add some healthy fats and plant-based omega-3s that are important for heart and brain health. They also add much-needed fiber and prebiotics that help feed your GI tract.

Nuts and Nut Butters: Along with providing healthy satiating fats, nuts, and nut butters, like almond butter, add protein and plant-based omega 3s. The protein is important for muscle strength and recovery, and the omega-3s help support your immune system and may help reduce inflammation. 

Matcha Tea: It is a common addition to green smoothies. There are many notable benefits of matcha tea.

Spices and Herbs: Herbs are common additions to smoothies and can add more than just flavor. 

Turmeric contains curcumin, a potent compound that may have some anti-inflammatory effects and has been shown to reduce oxidative stress. A recent meta-analysis found people with diabetes who supplemented their diets with turmeric had reduced blood glucose and insulin levels as well as improvements in lipid levels.⁴ This bright orange spice has a bitter note, so use it sparingly. Turmeric pairs nicely with nutmeg, ginger, cardamom, and fruits like mango and coconut.

Ginger is related to turmeric and has been used for centuries to reduce inflammation and improve gastrointestinal issues. Fresh ginger adds a nice peppery bite to fruit-based or dark leafy greens-based smoothies.

Cinnamon adds a sweet note, helping to eliminate or decrease the amount of sugar you need. In addition, cinnamon has been shown to help reduce fasting blood sugar levels in some people.⁵

Protein Powders: Protein powders can give you an extra boost of protein. Whey protein, one of the two main proteins in milk, is a complete protein that has been shown to increase satiety, support blood glucose control, and preserve lean body mass in people following low-calorie diets.^6,7,8

In fact, a recent large meta-analysis found individuals who consumed whey protein daily had significant reductions in blood glucose and insulin levels as well are reductions in lipid levels.⁹

Plant-based protein powders such as soy, pea, and nut-based powders are also excellent choices that can give your smoothie a protein boost. Look for powder supplements without added sugars, artificial sweeteners, or thickeners. Consider adding cocoa powder to increase the flavor profile and satisfy any chocolate cravings!

How to Include Smoothies in a Balanced Diet

Should Smoothies Replace Meals? 

Many people like to start their day with a smoothie and that is perfectly fine as long as they are well balanced and have enough protein and fiber to fill you up. However, while a healthy smoothie can certainly replace a meal, it’s not ideal to replace full meals regularly.

If your smoothie is to replace a meal, look for one with sufficient calories, adequate grams of protein, and ample fiber. A registered dietitian can help you design a smoothie to fit your unique individualized needs, especially if pursuing weight loss.

Is There an Ideal Time of Day to Have a Smoothie?

You can enjoy a smoothie anytime, but many people find them to be especially helpful to have around breakfast time or as a post-workout snack.

In the morning, a fruit smoothie can be pulled together in 2-3 minutes and is a great option for people who are on the go but need something filling for the day. A breakfast like the Matcha Green Smoothie below can provide a little caffeine boost along with the fruits, veggies, and protein that will keep you going throughout the morning. 

Smoothies can also be a good source of post-workout protein, which is both filling and helps preserve and rebuild muscle glycogen stores. Dairy products and some protein powders that contain whey protein are good to include after intense exercise. Whey is a fast-digesting protein that contains amino acids, including branched-chain amino acids that support muscle protein synthesis.¹⁰

Smoothies also work well as an afternoon snack to tide you over until dinner. Keep your serving small, but most importantly, make sure it has some protein and fat to help fill you up.

Healthy Weight Loss Smoothie Recipes

There is an endless supply of healthy smoothie recipes that include various ingredients. It’s hard to get bored when you’ll never run out of ideas in the kitchen! Here are a few of my favorite smoothie recipes to get you started:

Matcha Green Smoothie (Vegan)

• 1 cup unsweetened almond milk
• 1 cup packed baby spinach
• ½ cup plain almond milk yogurt
• 1 tsp. Matcha powder
• 1 frozen banana
• ¼ cup protein powder, optional (like almond protein powder)

Directions:

1. Place all ingredients in a blender and blend until spinach is chopped and the smoothie is thick and smooth.

Nutritional Information (Without Protein Powder):

270 calories, 11g fat, 38g carbs, 6g fiber, 9g protein, 550mg calcium, 744mg potassium

Nutritional Information (With Almond Protein Powder):

420 calories, 15g fat, 50g carbs, 11g fiber, 25g protein, 755mg calcium, 1245mg potassium 

Berry Breakfast Smoothie

• 1 cup plain kefir
• ½ cup plain Greek yogurt
• ⅓ cup frozen raspberries
• ⅓ cup frozen blueberries
• 2 tablespoons pomegranate arils
• 1 tbsp. chia seeds
• 1 tsp. chopped fresh mint leaves

Directions: 

1. Place all ingredients in a blender and blend until smooth.
2. Optional: Refrigerate overnight. The chia seeds will expand and make the smoothie thicker.

Nutritional Information:

350 calories, 8g fat, 49g carbs, 10g fiber, 22g protein, 485mg calcium, 200mg potassium

Overnight Oats and Berry Smoothie Bowl

If you are someone who prefers to sit and eat your meal, this smoothie bowl may be the perfect fit. With a healthy dose of oatmeal, along with fruit, chia seeds, and yogurt, it’s thick and creamy and a great way to start your day. You’ll definitely need a spoon for this smoothie!

Prepare the night before, just as you would with overnight oats, and it’s ready to go when you are in the morning. The oats have beta-glucan, which will help fill you up and keep your blood sugar from spiking.

• ¾ cup plain Greek yogurt (you can substitute almond or soy yogurt)
• ½ cup dry rolled oats
• ¼ cup low-fat milk (you can substitute non-dairy milk)
• ½ cup frozen blueberries
• 1 tbsp. chopped walnuts
• 1 tbsp. chia seeds
• ¼ tsp. monk fruit sweetener (optional)

Directions:

1. Place all ingredients in a blender and blend until smooth. 
2. Cover and place it in the refrigerator overnight (or chill for at least 4 hours).
3. Spoon into a bowl and top with sliced strawberries or bananas if desired. Keep in mind adding extra fruit will increase the calories and carbohydrate content. 

Nutritional Information:

Calories 430, 14g fat, 50g carbs, 9g fiber, 29g protein, 345mg calcium, 620mg potassium

Final Takeaways 

Fruits and veggies are essential to our overall health, but it can be challenging to eat the recommended servings every day. Bottom line, smoothies can be an effective part of a weight loss plan and a simple way to get more servings of fruits and vegetables. 

If you are just starting out with smoothies, use your CGM with the Signos app to understand how different smoothies and different ingredient combinations affect your blood glucose. 

You may want to start by having a smoothie for breakfast and tracking how your blood glucose responds. By trying different fruits and protein sources, you’ll be able to see if some are better for stabilizing your blood glucose levels.

Learn more about how to use your CGM to monitor your blood sugar.

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