Healthy smoothies? Only if you avoid these pitfalls that many people make without realizing it
Smoothies have gained a reputation as a healthy, quick and nutrient-packed snack. But not every pretty glass on Instagram is that innocent. In the rush to put together a "fit" shake, many people make mistakes that turn a good idea into a real goal saboteur - especially if the goal is to lose weight, gain lean mass or just maintain a balanced diet.
Here are the 3 most common pitfalls that turn smoothies into calorie bombs in disguise - and what to do to correct each one.
1. Too much fruit (and no balance)
Fruit is great, of course. But when you put bananas, mangoes, grapes, oranges and strawberries in the same glass, the amount of fructose (natural sugar) skyrockets. The result? A glycemic spike that gives you energy for 15 minutes... and hunger afterwards.
What to do:
- Use a maximum of 1 to 2 fruits per smoothie
- Combine with neutral, fiber-rich ingredients: oats, linseed, chia, kale
- Prefer fruits with a low glycemic index: berries, apples, kiwi fruit
2. zero protein
This is the most common mistake. Many people have a smoothie for breakfast and then feel hungry before 10am. Why? Because the ingredient that brings real satiety is missing: protein.
What to do:
- Add 1 scoop of protein powder (whey, vegetable, collagen...).
- Or use natural sources: natural yogurt, tofu, fortified vegetable milk, unsweetened peanut butter
- Avoid using just water or juice - they don't sustain!
3. Too "healthy" (and tasteless)
In their eagerness to make something 100% natural, many people overdo the greens, add everything without thinking about the taste, and the result is... a bland paste that no one wants to repeat.
What to do:
- Balance the "fit" with the "yummy"
- Use spices such as cinnamon, cocoa, natural vanilla, lemon zest
- A pinch of salt (yes!) enhances the flavors
The basic formula for a healthy and tasty smoothie:
- 1 handful of greens (spinach, kale)
- 1 ripe fruit (banana, apple, mango...)
- 3/4 cup of liquid base (vegetable milk, yogurt, coconut water)
- 1 source of protein (whey, yogurt, tofu)
- 1 tablespoon of good fat (chia, linseed, peanut butter)
- Extras: cinnamon, cocoa, ginger, ice
There is such a thing as a healthy smoothie - but it depends on the choices you make in the glass. By avoiding these pitfalls and including the right ingredients, you can turn a bland drink into a nutritious, balanced and, most importantly, enjoyable snack.
After all, what's the point of being "fit" if you don't want to do it again?
Mirella Mendonça
Comments