One green smoothie each day can pack in all of the important nutrients you need to reach your health goals.
Many people, however, are not getting the most out of their green smoothies.
It’s possible to go too far by loading up with too many nutrients or making a green smoothie the only healthy part of a diet.
Let’s check out common mistakes and the best tips for getting the most out of a green smoothie.
Start With the Right Formula
Follow the 60/40 rule. You want about 60% fruits and 40% greens. You don’t need to add beets, beans, or carrots or anything like that because starchy vegetables combine poorly with fruit and may produce unwanted gas. So just stick to leafy lettuce-type greens and a variety of fruits.
Here is one big tip: Don’t use fruit juice.
Many people turn to fruit juice when the smoothie doesn’t blend properly. The problem is that when compared to normal blended fruit, fruit juice produces a higher insulin response. A recent study demonstrates that whole fruits are the way to go!
Fiber is the key to the amazing health process of the green smoothie. Whole fruits are what provide fiber benefits. An article by the Harvard School of Public health shows that people who consume whole fruits have a lower risk of type-2 diabetes. Their research shows that because it takes longer for your body to process the fiber in fruit, nutrients and sugars are absorbed slowly.
The fiber in the fruit and veggies helps your body slowly absorb all of the nutrients of a green smoothie, keeping your hunger satisfied and your body supplied with necessary nutrients. Use water instead of fruit juice if your smoothie is too thick to blend and take it slow.
Keep it Simple and Rotate Your Leafy Greens
Don’t make the same smoothie everyday! First, it is boring. Second, you need to get a variety of nutrients and perhaps most importantly, many leafy vegetables like kale and spinach contain alkaloids that can be harmful in large quantities. Scientists understand the known effects of alkaloids. In some cases, they are helpful antioxidants that are good in moderation. Too many, however, can result in alkaloid buildup and symptoms of poisoning.
It’s healthy to eat spinach and kale! Be sure to include them in your green smoothies. What you don’t want to do is continue using the same greens over and over for weeks. That is when a dangerous buildup of alkaloids occurs. Try using a different leafy green each week and alternate.
Green smoothies work well because they pack a variety of rich nutrients into an easy to consume package. The key to an effective green smoothie is fiber. Whole fruits contain more fiber so make sure you always use fruit instead of fruit juice. Fiber helps slow the digestive process and guarantee that nutrients are absorbed. Be sure to rotate what you put in your smoothie. You can get too much of a good thing!
-  http://ajcn.nutrition.org/content/34/2/211.short
-  http://www.hsph.harvard.edu/news/press-releases/eating-whole-fruits-linked-to-lower-risk-of-type-2-diabetes/
-  http://www2.mcdaniel.edu/Biology/botf99/herbnew/alkaloids.htm