LAST SUMMER I slammed down Amazon Cafe's fruit smoothies daily and by the end of September I packed on more pounds than I'd like to admit. Fruit smoothies, the perfect health food for optimum nutrition and energy, right?
Fat chance.
Take it from me, don't be fooled by the smoothie operator. These frozen concoctions pack a lot of calories. In fact, if you plan on slurping down one of these refreshing, creamy shakes as part of lunch, then skip the wrap sandwich or the salad, because you will definitely exceed your caloric budget for the day.
Don't get me wrong, I love smoothies. The problem is they just don't fill me up. Every time I have one, I find myself still looking for something to nosh on like a sandwich or nuts or something. While I don't have any scientific proof of this, I just don't think you reach a sense of fullness unless you eat something. Drinking my calories just doesn't do it for me.
I know that if I ate the smoothie ingredients whole, I'd be full on a lot less. If I eat two navel oranges I'm full, but I can't say the same is true when I drink a glass of fresh-squeezed orange juice (which requires between 2-3 oranges for an 8-ounce serving). Is it the fiber, the sensation of chewing, or both?
Healthy smoothie choices
Yes, you can have a smoothie that's healthy and low in calories, said Dr. Lisa Hark, director of the Nutrition Education and Prevention Program at the University of Pennsylvania School of Medicine, and who is also the host of the new television show, "Honey, We're Killing the Kids," which airs at 9 p.m. on Mondays on TLC.
According to Dr. Hark, "smoothies are healthy and one way to get fruit, and the way to make them healthier is to use low-sugar yogurt or low-fat milk. But you do have to be careful with the calories."
Dr. Hark said smoothies can be great for kids because it is easy to change them to appeal to picky tastes. And by using frozen fruit you can have a smoothie any time of the year.
Buyer beware
"My recommendation is to be leery of smoothies that are pre-made," said Hark, "because it will be mostly made from high-fructose corn syrup and sugar." Take, for example, Dunkin' Donuts' strawberry-banana smoothie. It has 360 calories and a whopping 70 grams of sugar, said Hark.
Here's what the company's Web site says about what they put into their smoothies:
INGREDIENTS: Low Fat Vanilla Yogurt [Cultured Reduced Fat Milk, Sugar, Food Starch Modified, Gelatin, Pectin, Artificial Flavor, Potassium Sorbate (As A Preservative), Contains Live And Active Cultures (Streptococcus Thermophilus, Lactobacillus Bulgaricus)], Water , Strawberry Banana Concentrate , Neutral Base .
(That list explains why I didn't see anybody dump fresh fruit into the blender the last time I ordered a smoothie at Dunkin' Donuts.)
But those 360 calories are nothing compared to the king-size Strawberry Hulk available at the Smoothie King. It has a whopping 1,910 calories and 58 grams of fat - that's about a day's worth of calories and two days' worth of fat!
Watch those ingredients
Sure, you can indulge in an occasional smoothie, but just check that it's low in calories and fat.
Consider what ingredients are used to make your smoothie? Some restaurants claim to use real fruit and yogurt but actually their smoothies are made from concentrates, purees, artificial flavors, preservatives and other not-so-wholesome ingredients.
And any of the following ingredients will really ratchet up your smoothie calories and fat: honey, apple juice, fruit in syrup, sorbet, sherbet or ice cream. Sure, it tastes great, but tasting great and being great for you are two different things.
Don't fall for the up-sell
Like many of you I've fallen for the so-called "power boosters" and "miracle aids" often up-sold by the smoothie clerk.
Here are a few of the nutritional additives often touted as miracle foods: aloe vera juice, chromium picolinate, acidophilus, bee pollen, spirulina, ginkgo biloba, ginseng, amino acids, echinacea and brewer's yeast.
Consumers should ask themselves if these so-called nutritional supplements are really worth the extra charge.
Send for my recipe
Do you want a smoothie that's high in antioxidants and low in calories? Then e-mail me for Kimberly's Berry Best Smoothie at kimberly@1on1ultimate.com
Comments (2)
I used to buy the commercial smoothies until I realized its much cheaper and healthier to make my own.
Normally, I make them every other day in my magic bullet.
I buy the fruits and cut them up and freeze them.
I use strawberries, blueberries, and bananas. The reason for freezing is two fold -
First, the fruits stay fresh and secondly, frozen fruits eliminate the need to use ice, while ensuring I get a smoothie with a very nice consistency.
My smoothies consist of
6 oz yogurt,
either vanilla or fruit on the bottom yogurb
a quarter cup of orange juice,
half a banana,
4 to 6 strawberries depending on size
a handful of blueberries.
Of course, amounts depend on taste.
I don't add any sugar or honey because this recipe is sweet enough.
It makes two 8 ounce servings. I make one for me and my son for either breakfast or if we're running out before lunch. Its filling and absolutely delicious.
I don't know exactly how many calories are in these smoothies, but I can bet the calories are much less than commercial smoothies, plus you know exactly what is in them!
BTW, I never noticed gaining weight on these home made smoothies. Although, you do have to use common sense. I don't normally have a smoothie and a sandwich. :)
I also enjoy my carrot, spinach, and apple juice -also made at home. I am not a big vegetable lover, so this helps supplememt my body's need for those nutrients.
My son and my fiance also drink this tasty juice.
Posted by NNN | March 18, 2007 9:03 PM
Posted on March 18, 2007 21:03
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??bio?Andie Kim (Ms.)
462-819
Starwood bldg 405, 5439-1, Sangdaewon-dong,
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Posted by andie kim | May 4, 2007 7:34 AM
Posted on May 4, 2007 07:34