Are Fruit Smoothies Healthy?

Who doesn’t like a good fruit smoothie?  Being able to pack all your favorite treats in a single drink is the ultimate dream come true.  As with all things that taste good, making sure you are putting the right ingredients will help in determining if fruit smoothies are healthy for you.

When trying to find the answer to that question, it all comes down to the ingredients.  Smoothies can be a great way to get all your necessary nutrients needed to sustain a healthy living.  Where people tend to get in trouble is when they add ingredients that are not beneficial to their health.

Also making sure you are aware of the portion size you serve yourself since you have to be careful of packing on too many calories in one drink.  So whether you consume smoothies as a meal replacement or a supplement, making sure you are putting the right ingredients is important when it comes to your health.

Smoothie Benefits

If you are someone who struggles getting your daily recommended amount of fruits and vegetables like I do, then having a smoothie can be a great way to satisfy this important need.  What makes having a smoothie so simple is the fact that you can pack all the necessary nutrients your body needs in a blender and pour it in a cup.

Whether it is protein, fats, carbs or fiber, you are able to pack all this in one drink and if made properly, enjoy the great taste as well.  Depending on how you make your smoothie, below are some of the many nutrients you get to benefit from by having a smoothie:

  • Protein
  • Essential Fats
  • Carbs
  • Fiber
  • Vitamins
  • Potassium

Store-Bought Smoothies

You want to be careful when buying store-bought smoothies as they can contain high amounts of added sugar, which is sure to increase your calorie intake and not your nutrients.

Although some of these store-bought smoothies claim to have natural sugars, making sure you check out the ingredients and the total sugar content is key to getting the main benefits of a smoothie.

It is recommended that you get 24 grams of sugar per day for women and 36 grams for men.  So if you can avoid buying your smoothies, I would suggest making yours at home since you control what is put in them.

Unhealthy Smoothies

I know when you hear the word smoothie, it’s easy to get excited and think about all the goodies that can be put into a smoothie.  So If you are someone who is trying to manage their weight, I would highly suggest you proceed with caution and make sure you control your portion size and what you put into it.

Remember, when it comes to managing weight, losing or gaining weight comes down to how much calories are consumed to how many calories that are burned.

So make sure you are aware of what you are putting into your smoothies as the ingredients can contain high amounts of sugar.  Just because you get to make your own smoothie doesn’t mean you should be reckless with it.

Unhealthy Bases

It is important that we start off with the liquids as this is essential for making a great smoothie:

Milk – more and more people are starting to learn that milk may not be the healthiest thing when it comes to consuming dairy, especially if you are lactose intolerant.  With all the antibiotics and hormones that are fed to cows, you want to make sure to avoid milk if possible.

Tap water – I’m sure you could find articles that can argue for why you should drink tap water, but there is plenty of information about how chemical toxins can be found in tap water as well.  I mean all you have to do is look at Flint Michigan.  So definitely be aware of the water that is coming from your sink as it may not be as clean as you think.

Fruit Juices – As always, make sure to read the labels on store-bought juices as many of them tend to be just water filled with a lot of sugar.

Unhealthy Ingredients

Now this is the part where people like to get creative with their smoothies and add all types of goodies to them.  Below are some ingredients i would avoid adding to your smoothie:

  • Cheap protein powders
  • Non-organic peanut butter
  • Chocolate
  • Whip Cream
  • Ice Cream
  • Turbinado

Make sure to use common sense when fixing up your ultimate fruit smoothie.

Make Your Smoothie Healthy

By now you should know what are the unhealthy options when it comes to preparing your smoothie, so now let us work on what makes a smoothie healthy for you.  Now what would a smoothie be without its fruits and vegetables right? Just makes sure when adding fruits, try to stick to berries.

Although pineapples and mangos are good for you, you want to make sure you manage how much of them you put in as they contain high amounts of sugar.  So moderation is key when it comes to certain fruits.

Healthy Bases

Clean filtered water – Whether you are using a filter connected to the sink, or bottled water that is actually filtered properly, making sure you are using good clean water is important for your quality of health.

Alternatives to Regular Milk – Try using either Almond milk or coconut milk as they are much more healthier options for you.  This is a great alternative especially if you are someone who is lactose intolerant.

Fresh Juices – If you want to go the juice route, make sure to use either freshly squeezed juice or a juicer.  Making sure you are getting natural sugars that are good for you could be the difference in your overall health.

Healthy Ingredients

  • Organic Peanut butter
  • Quality whey protein
  • Fresh or frozen fruit
  • Fresh or frozen vegetables
  • Organic Honey
  • Oats
  • Flax seeds or oils
  • Raw nuts

These are some of the many ingredients you can add to your smoothie masterpiece.  There are many more you can add, just make sure to use common sense when adding your own ingredients and you will be on your way to a more healthy YOU.

So please feel free to leave any comments below on how you like to make your smoothies and if you agree with my list of ingredients.

Click Here to Leave a Comment Below 14 comments
John - February 1, 2017

I have always wondered about fruit smoothies. I had someone tell me that it isn’t healthy to consume all of that fruit at one time because of all of the sugar. But reading your article has given me some clarity. Although it is a lot of fruit at once, it helps us get our recommended serving for the day. I also appreciated the list of healthy ingredients to make a smoothie with!

    Ralph - February 4, 2017

    Your Welcome John! Yea a lot of people get caught up in the fruit part and automatically think it has fruits so it must be healthy. Fruits are definitely good for you, but like they saying goes, too much of anything can be bad for you. So you definitely have to watch out for your sugar intake because you can add on calories quick when it comes to smoothies.

Patrick Ginise - November 16, 2016

Great article. It really changed the way I look at smoothies. I have wanted to start adding healthy smoothies to my diet and this information has helped tremendously. I am pretty new to all this so I was wondering if you could recommend a good juicer and blender for someone who is just starting out and is on a budget? Thanks again for the great article. Keep up the good work. I will be back for sure.


    Ralph - November 16, 2016

    Hi Patrick. I currently use a nutri ninja and i’m sure you could find one for under a 100 bucks. I will eventually look to upgrade to something more Industrial as I am big on making smoothies and protein shakes, but they can be pricey. Hope this helps!

Jaylin - November 16, 2016

I think this article may have broken my heart. I really love my fruit smoothies. I mean I REALLY LOVE MY FRUIT SMOOTHIES! But I also like to put milk in mine, and I prefer to use bananas above everything else, so hearing I may have to stop doing that does make me sad. But all for the greater good. Thank you so much for this article (and for breaking my heart).

    Ralph - November 16, 2016

    Hey Jaylin! No worries as there are alternatives to milk. If you have ever tried almond milk, i am pretty sure it could help in mending that heart. You still get to enjoy your smoothies.

Soby - November 16, 2016

Wow! Thank you for this awesome article!
I love making smoothies and fruit cocktails, and I’m trying to have protein smoothy pretty much every day. Thank you for the idea of using coconut water or almond milk as a base. I’m also definitely trying adding raw nuts and oat tomorrow morning!
It would be awesome if you can recommend couple recipes of morning energizing smoothies 🙂

    Ralph - November 16, 2016

    Hey Soby! I’m glad you found this article helpful. I will definitely work on some smoothie recipes in the near future, so definitely be on the lookout. Thanks!

Dan - November 15, 2016

Sometimes I am astonished by how much sugar is in everything you buy in the store. I like to throw whole fruits in the blender along with some filtered water because the while fruit has enough fiber to keep me full

    Ralph - November 16, 2016

    Hey Dan! Yea these store know it’s all about the taste with people and the easiest way to get that is through the use of sugar, regardless of how bad it may be for consumers. but yes, whole fruits are full of fiber which helps keep you full throughout the day.

Katie - November 15, 2016

Hey Ralph,
Great article! I love smoothies and used to drink them everyday but have gotten out of the habit. I think I will start again after reading this! I love to use almond milk, bananas, peanut butter, and a little bit of Hershey’s chocolate. I love having smoothies for breakfast or after a workout. Thanks again for the great info!

    Ralph - November 16, 2016

    THanks Katie! Yea smoothies are a great way to just get all the nutrients you need in one simple drink. you should definitely get back into it.

Kathy - November 15, 2016

I agree with you that we should be careful about store-bought smoothies as these may be laden with so much sugar which will only be detrimental to our health. I would rather make my own at home. This way I get to choose whichever ingredients I like and take extra care in choosing what goes into my smoothie. Thanks. This is a very helpful post.

    Ralph - November 15, 2016

    You’re welcome Kathy! It is always better to prepare your meals when it comes to your health. glad this could be helpful to you.


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