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They say that breakfast is the most important meal of the day, but many of us wake up in the morning with no appetite. This can make eating a healthy breakfast a challenge—even if you aren’t particularly hungry in the mornings, skipping breakfast can slow your metabolism and lead to overeating later in the day, both of which can lead to weight gain. However, it’s possible to find light breakfast items that give you the nutrition you need to start your day off right and keep your blood sugar levels balanced. One of the best light breakfasts you can have is a smoothie—not only is it easy and cheap to make, but it’s perfect for when you don’t want to have something too heavy. With this in mind, it’s also important to note that what you add to your smoothies can greatly impact how much nutritional benefit they hold for you. Many popular smoothie add-ins are packed with sugar, which could defeat the purpose of opting for one in the first place. What are the best things to add to your smoothies to maximize their nutritional benefit, stay full, and feel your best throughout the day?
According to Pamela Barton, R.H.N., NNCP, founder of Butterfly Nutrition, it’s all about balance. “Smoothies can be very draining for the body if the composition of ingredients is too lopsided,” she says, “Making smoothies just with fruits for example can cause a crash later in the day, as the body is trying to stabilize the blood sugar levels. Making sure that the smoothie contains protein, fat, and fiber from fruit and vegetables will prevent this.” For example, adding a nut butter to your smoothie will give you a source of fat, while a good quality protein powder will give you the protein you need to stay full.
Besides finding balance in your base ingredients, one of the add-ins Barton suggests that will give your smoothies an extra boost is adaptogens. Adaptogens are herbs that have a number of health benefits, most notably that they can help your body better respond to stress. While the medical community is unclear how exactly they do this, the theory is that they revitalize your body’s stress response, therefore promoting mental, emotional, and physical resiliency. A number of natural herbs are adaptogenic, but Barton shared some of her four favorites to add to smoothies.
Ashwagandha
Ashwagandha is a medicinal plant that has been shown to boost brain function and lower cortisol, which is the hormone that your body releases when it’s stressed. It can be purchased in either powder or liquid form.
Maca
Maca, a cruciferous vegetable native to the Andes Mountains in Peru, has been used for centuries to boost fertility, as well as energy and stamina. It’s nutty taste makes it a perfect addition to any smoothie, whether in powder or liquid form.
Rhodiola
Rhodiola is an herb native to Europe and Asia. Rhodiola root has been used for centuries to reduce stress, fatigue, and anxiety. While it can also be consumed through capsules, the bottled extract form is the best way to put it in a smoothie. But, it is important to note that it should not be taken close to bed time, as it could keep you up at night.
Mushroom Powder
Barton also recommends mushroom powders like cordyceps, reishi, lion’s mane, or tigertail, as they all have adaptogenic benefits. If you’re worried about the taste of any of these in a fruit smoothie, Barton says that their taste is often undetectable when added into something. Mushrooms are immune system modulating, meaning they help wherever needed in the body, so they’re a great catchall support.
Even if you aren’t hungry in the morning, it doesn’t mean that you don’t need to eat breakfast. Starting your day off with a nutritious meal is crucial for feeling your best throughout the day. If you struggle with your appetite in the morning, smoothies are a great choice for convenience. Make sure you’re maximizing your benefit by having a balance of fat, protein, and fiber, and try adding in adaptogenic supplements to get an extra boost.
