Smoothie Danger #3:
"Sugar-Free" or "Light" = Harmful Artificial Sweeteners
Before buying the smoothie with "no added sugar" to cut your calorie count, ask if there are other sweeteners added. Chemically altered sweeteners like aspartame and sucralose may be worse than sugar. Although they save you calories, they also lack any other nutrients whatsoever and still have ongoing studies exploring negative health implications such as migraines, long-term memory loss, fybromalgia, and lymphoma.
By no means should you exclude smoothies from your diet. Smoothies can be the healthiest part of your day, if done right. In fact, as a professional athlete, I know they're essential for quick cellular regeneration.
My first suggestion is to get your smoothie fix at home, before you head out for the day. The pros of making a smoothie for breakfast: it's quick to make, you have complete control over the ingredients, you can run out the door with it, and it's very easy on the digestive system. I have yet to find any cons.
When making your own smoothie at home, it's easy to unknowingly mix up a sugar-bomb more likened to a slushy than a healthy smoothie by adding too much fruit juice. Don't be afraid to use mostly water and ice instead of juice – you'll likely find the fruit alone makes the smoothie sweet enough. If not, you can add low-glycemic whole food options like agave nectar to sweeten it up, or use higher-glycemic whole food options like dates and offset it with plenty of fiber.
The beauty of a smoothie is that you can add superfood boosts such as flax, hemp, and even greens like kale without greatly affecting the flavor. By using this technique, you can actually ensure your smoothie contains all the nutrients of a complete meal. Good protein sources to use in smoothies are whole foods with a high pH, such as previously mentioned hemp, which has a very high protein content and high digestibility. Other great protein sources are pea and rice protein.
Maintaining an alkaline pH in the body is very important for optimal health, so I make all my smoothies with plant-based ingredients. Here is one of my favorite homemade and nutritionally complete smoothies:
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