Shakes and smoothies are well regarded “healthy foods” that can be great for weight loss when filled with nutrient dense ingredients. However, not all shakes are created equal, and depending on the ingredients they can actually make weight loss more difficult if you tend to include foods that are higher in calories and fat. If you’re working to lose weight and have built smoothies into your routine to help, these are the 5 ingredients that health experts warn to avoid as they can make it more difficult.
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Agave Nectar
It can be tempting to add a sweetener to your shake, but the added sugar may create an uphill battle for weight loss. Nutritionist Heather Hanks explains, “Agave nectar is commonly added to smoothies or shakes as a healthy ingredient or natural sweetener. However, agave nectar is nutrient-poor and high in calories. It's also processed in the body as pure sugar, which can raise blood sugar levels and increase the risk of obesity and type 2 diabetes.”
If the fruit in your smoothie doesn’t provide enough sweet flavor, Hanks suggests opting for honey as an additive, because it contains more vitamins and minerals conducive to healthy weight loss.
Cheap Protein Powder
While an adequate protein intake is vital for weight loss, cheap or low quality protein powders can actually work against your goals. “Protein powders that are packed with sugar are often marketed as healthy options, which can be confusing and frustrating. As a general rule, always do a quick scan of the nutritional label before buying products like protein powder, warns David McHugh, CEO and Founder of My Mixify. “When you do this, make sure to avoid brands that are packed with added sugar and artificial sweeteners. It's okay if it's flavored, but if your protein shake tastes like you're eating a chocolate sundae, it's probably too good to be true.”
Dairy Milk
Dairy milk can add a creamy and rich flavor to your shake, but can also pack on calories and sugar that fight against weight loss. “Flavored yogurts and milks contain extra empty calories in the form of added sugar,” says Kate Patton, MeD, RD, CSSD, LD via Cleveland Clinic Health Essentials. Instead, opt for water or a plant based milk as the liquid base for your smoothie to cut back on calories while retaining a similar texture.
Fruit Juice
Fruit is a valuable addition to any shake because it's often a great source of vitamins and minerals while also infusing the drink with natural sweetness. However, according to Dawn Noe, RD, LD, CDE for the Cleveland Clinic Health Essentials, “The added sugars from fruit juice provide calories without much nutrition. Consuming added sugars is linked to weight gain. The current recommendation is to keep added sugars to less than 10 percent of your calories for the day, so leave them out of your smoothie.”
Moral of the story: stick to whole fruits to maximize the health benefits and minimize excess sugar.
Nut Butters
Peanut butter is delicious and can add a great, creamy flavor to your shakes. However, “Peanuts are actually not a nut, they're a legume, and they can be highly inflammatory for many of us. Inflammation = stalled weight loss," explains nutritionist Skylar Buchanan. “Not to mention, most of us probably overdo it by a couple of extra tablespoons, adding tons of calories to an otherwise healthy smoothie. Reach for a true nut butter instead, like cashew butter or almond butter, if you're looking for that nutty indulgence.”
