I’m guessing the reason you searched for a green smoothie recipe is that it’s healthy, it promotes weight loss, is “cleansing,” and helps with digestion. As people who care about our health, we choose to hear what science says about these health statements.
After digging, we found that green smoothies don’t do just any one of these things. They do all of it. Let’s find out how.
Are Green Smoothies Healthy?
“Healthy” is a broad term, so this comment is kind of vague. A better, more accurate statement would be, “green smoothies have a lot of nutrients and fiber.”
Green smoothies often get their green color from leafy greens. Many add a fruit base to help balance flavor and mask the smell of greens (which some find unappetizing). Hence, green smoothies are packed with nutrients and fiber. Our green smoothie recipe specifically, has:
|Nutrients||Amount||Daily DRI for men aged 19-30*||Daily DRI for women aged 19-30*|
|Folic Acid (Vitamin B9)||109µg||400µg||400µg|
|Others||Varying from 0-16% of the daily DRI|
Vitamins A and C are considered antioxidants, substances that can neutralize free radicals. Research says by doing so, antioxidants can reduce the risks of many severe health conditions. To name a few, the most common ones are cardiovascular diseases, diabetes mellitus, age-related eye disease, or even cancer.
Folate (Vitamin B9) is an essential nutrient in the body. Especially for women during pregnancy and lactation, folate is needed in larger quantities.
Vitamin K, holding yet-to-be-discovered functions, has been known to regulate insulin levels, aid in bone formation, and have anticalcification properties.
The best part is, these nutrients come mainly from spinach, yet the smoothie doesn’t taste like it at all.
Does Green Smoothie Promote Weight Loss?
The short answer is yes. The longer answer is green smoothies promote weight loss, but having too many green smoothies can cause you to gain some weight. After all, it’s still a glass of water, sugar, and fiber, if we look at it the molecular way.
Have a decent amount of it before meals, and you’ll be full for longer with less food (hence gaining less excess calories!) thanks to the fibers. However, if you treat it like a magic potion to drink whenever you want, and as much as you like, you’ll be taking in excess energy. As with most things, it’s good in moderation.
But in case you need something to drink all day and not bland water, try our detox water recipe. It has little calories and has a hint of strawberry and citrus.
Does Green Smoothie Cleanse?
Green smoothies also promote a healthy digestive system. The key to this lies in the fibers from the greens snuck in. Although indigestible, fiber can benefit the body by positively affecting the gut microbiome. A healthy gut environment can alter the body’s overall physiology and biochemistry, indirectly improving the performance of detoxification organs— the liver and kidneys. This is why people often say that green smoothies can “cleanse” the body, which is correct, but needs a slight rephrasing.
How to Make a Green Smoothie?
Besides our green smoothie recipe, you can also make a green smoothie by adding your favorite fruits and vegetables. Here’s how we did ours.
The most popular vegetable base for a green smoothie is either spinach or kale. If you’re a newbie to green smoothies, spinach should be the one for you. Its flavor and smell are surprisingly easy to mask.
Then, choose your favorite fruits. As long as the fruit base has a strong flavor and tastes good on its own, your green smoothie won’t taste yucky. Banana and avocado tend to be used, as they help make a creamy base for smoothies.
In case you don’t have anything in mind, here are some popular green smoothie recipes:
- Banana, mangoes, green tea, spinach: if a cup of tea in the morning is your daily to-do, adding stuff to it can make a healthy morning drink. It is cool, refreshing, sweet, and packed with fibers.
- Green apple, pineapple, spinach: for you non-sweet tooths, this tangy green smoothie can be your new favorite routine. We think the apples and pineapples don’t need to be frozen in this smoothie, but let us know if you do. We’d always love to hear your experience.
- Apple, pineapple, kale: this kale smoothie is more of an “advanced” version of green smoothies, as the kale can leave a strong hint of aroma. These ingredients make a good combo— sweet, aromatic, tangy, and healthy.
Green Smoothie Recipe
- 8 oz bananas frozen
- 4 oz blueberries frozen
- 4 oz mangoes frozen
- 6 oz spinach
- 2 cups ice
- 2 tbsp sugar
- 1/3 cup plain Greek yogurt
- Add everything to a blender and press the start button. If your blender isn’t strong enough, hit pulse and stop every second or two until it all looks kind of combined. Then start blending until the texture becomes smooth.
- Serve and enjoy!