Whether you’re trying to lose weight by summer or just want to eat healthier, looking at your daily fat intake is key. And, if you’re a smoothie lover, there are plenty of supposedly healthy, natural ingredients that are actually high in saturated fats which can lead to weight gain. To learn more about the unexpected smoothie ingredients that you should avoid if you want a flatter stomach, we reached out to Amber Dixon, a registered dietitian, and CEO of Elderly Assist Inc. She said that coconut oil and peanut butter are the worst smoothie ingredients for weight loss. Even though you may think that these ingredients are healthy because they’re natural, they actually contain unnecessarily high levels of saturated fat and are high in calories without providing any benefits. That’s why Dixon recommends avoiding adding these ingredients if you want to lose weight for the summer. Read on to learn more!
READ ON: 3 Healthy And Refreshing Fruit Smoothie Recipes You Can Indulge In All Summer Long
1. Coconut Oil
Coconut oil is an edible oil that is derived from the "meat" and milk of the coconut palm fruit. While coconut oil can be extremely beneficial for taming frizzy hair and moisturizing dry, flaky skin, Dixon warns against adding it to your smoothie not only because they are high in empty calories, but also because of the concerning saturated fat and MCT levels. She explains, "Coconut oil is high in saturated fat, which is not good for your blood sugar levels, so it can cause you to store more fat than you need—and that's bad news for your waistline! It also contains medium-chain triglycerides (MCTs), which aren't exactly healthy either." MCTs are a type of fat found in your blood. If they're consumed in high quantities, they can negatively affect your cholesterol levels—both the total cholesterol and LDL (or "bad") cholesterol levels, both of which are risk factors of heart disease. They may also stimulate the release of hunger hormones, making you overeat.
Instead, she recommends using avocado oil in your smoothies. "Coconut oil can be a great way to add healthy fats and flavor to your smoothie, but it's pretty heavy. Avocado is a fantastic alternative because it's almost as creamy and bubbly as coconut oil, but it's also got an amazing taste of its own. It's also a very versatile ingredient—you can use it in anything from hummus to salad dressing!" Dixon raves. Yum!
2. Peanut Butter
Another popular smoothie ingredient that is also surprisingly unhealthy according to Dixon is peanut butter. Even though peanut butter adds a sweet flavor and a rich, creamy texture, it's also high in calories and fats. While the healthy fats in this nut butter are nutritious and beneficial for weight loss, you should really only be consuming them in moderation to avoid fat buildup.
"Peanut butter has protein and fiber," Dixon warns, "but it's also very high in calories—and since smoothies are generally low-calorie drinks, you don't want to go overboard on the peanut butter to keep your calories down while still getting enough nutrients." And, commercial peanut butter from brands like Jif and Skippy is loaded with added sugars, oils, and fats that give the nut butter a syrupy taste and smooth texture.
But, what can you add to your smoothies to get the protein and fiber your body needs to shed pounds? Dixon suggests swapping out your peanut butter for some nuts or seeds, "like raw almonds or chia seeds." Not only are they chock full of protein and fiber, but they are also antioxidant-rich and can be metabolism-boosting to encourage weight loss. Adding raw seeds and nuts to your smoothie is a win-win!
The Bottom Line
At the end of the day, achieving a flatter stomach by May is possible with a healthy, nutritiously-balanced diet and a consistent exercise regimen. When made with the right ingredients, a healthy smoothie can be one of the best meals for weight loss. Smoothies help pack in nutrients with healthy fruits and veggies, keep you full throughout the day, and are, of course delicious. However, it’s important to keep in mind that not all smoothie ingredients are healthy. If you want to promote weight loss before summer, Dixon recommends avoiding coconut oil and peanut butter!
