If you’re a smoothie lover, you know there are plenty of healthy, natural ingredients you can add to your drink to boost your metabolism. But, there are also several ingredients that could actually lead to weight gain. Specifically, health experts recommend taking out whole milk and refined sugars from your smoothies–pronto!
We spoke with Jay Cowin, a registered nutritionist and Director of Formulations at ASYSTEM, and Trista Best, a registered dietitian at Balance One Supplements. They said whole milk and refined sugars are high in saturated fats which can impede weight loss goals.
Whole milk
It's no secret that smoothies can be an easy-to-prepare and nutrient-rich beverage to aid your weight loss journey, but experts stress that certain additives, like whole milk and heavy creamers, might not be as healthy as you think. This dairy product can actually cause gut problems because of its high lactose content.
If you want to lose weight or prevent weight gain, Cowin says you'll want to avoid "high-fat dairy" products. He explains that whole milk and heavy creamers, while a great source of protein and calcium, they're also "high in saturated fat and calories, which can sabotage your weight loss efforts."
Instead, Cowin recommends using "low-fat or non-fat dairy products like skim milk or Greek yogurt." Best agrees, and says that "rather than sweetening your drink with full-fat dairy creamers," it's best to "opt for natural sweeteners or plant-based creamers." Removing whole milk and heavy creamers from your smoothies and going plant-based can help prevent inflammation and bloating that is caused by dairy-based drinks. However, it's important to pay attention to nutrition labels because some plant-based creamers are "still high in calories, fat, and sugar," Best warns.
Refined sugars
Other ingredients you'll want to avoid in your smoothies to help boost your metabolism are syrups, table sugar, and sweeteners. While these refined sugars make your smoothies sweet and tasty, Cowin says sugar is the "worst possible ingredient you could add to your smoothies.” Too much sugar, he notes, can not only "impede weight loss goals, but also lead to other health problems like tooth decay, diabetes, and heart disease." Cowin advises "simply relying on the natural sweeteners found in fruits" for your smoothie. One of the best fruits to add to your smoothie for weight loss are bananas.
And, if you still want to add more taste to your smoothie, Best has some ideas. "Consider using honey or cinnamon to flavor your smoothie rather than refined sugars," she suggests. These two additives are "natural, anti-inflammatory, and cinnamon can help to boost metabolism and stabilize blood sugar," Best says. "All of which can improve weight loss efforts and reduce bloating.” Noted! Whether you’re working to lose weight or just want to eat healthier for 2023, looking at your daily sugar intake, especially in your smoothies, is crucial.
Instead, try chia seeds
A great source of fiber, chia seeds are one of the best ingredients to add to any given smoothie (or oatmeal!). These seeds provide a great boost of nutrients that can help you lose weight. And, the great thing about chia seeds is that they hardly change the flavor of your beverage, so you can easily add them to your smoothie for more fiber. Eating fiber-rich foods will help you stay full longer so you won't overeat later in the day.
So, throw a tablespoon of chia seeds in with a variety of fruit, plant-based creamer, and some honey or cinnamon and you'll have yourself a delicious drink that will put you well on your way to meeting your weight loss goals.
