Smoothies Are Great, But This Is Their Biggest Health Downside

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Smoothies have gained immense popularity in recent years as a convenient and nutritious way to consume fruits and vegetables. However, like any dietary trend, there are pros and cons. In this article, we discuss what’s probably the biggest negative health impact of smoothies and what you can do about it!

The Impact of Eating Speed on Satiety

Research has shown that the speed at which we consume food can significantly affect our feelings of fullness and overall calorie intake. In an experiment, women were divided into two groups: one group was given large spoons and instructed to eat quickly, while the other group used small spoons and ate slowly. The results were telling. Despite consuming less food, the slow-eating group felt more satiated (source).

The thought behind this phenomenon is that a prolonged meal duration allows more time for our body’s “I’ve-had-enough” signals to develop before we consume too many calories. Our bodies evolved over millions of years, during which time undomesticated fruits and vegetables were much tougher and fibrous. This natural resistance required us to take our time eating, allowing our satiety signals to catch up with our food intake.

The Problem with Liquid Calories

In modern times, blenders have made it possible to consume fruits and vegetables in liquid form. While this can be convenient, it poses a unique challenge. You can drink a smoothie containing fruits and vegetables at a rate of about two cups per minute, which is ten times faster than eating them in solid form. This rapid consumption can undermine our body’s capacity to regulate food intake at healthy levels.

It’s not the liquid texture per se that is the issue but the high rate of consumption. Therefore, it’s advisable to sip smoothies slowly over a half-hour rather than gulping them down. Even when sipped slowly, an all-fruit smoothie may not be as filling as whole fruit. Adding greens and ground flax seeds can help make the smoothie more satiating. The thicker the smoothie, the less hungry you may feel one, two, or even four hours later.

One tablespoon of flax seeds can significantly suppress appetite and reduce calorie intake. This leads to less hunger, more satiety, and less prospective food intake. Additionally, consuming flax seeds can help lower cholesterol levels.

The natural fats in flax seeds also maximize the absorption of fat-soluble phytonutrients, enhancing the nutritional value of your smoothie. Just a small amount of fat, like that found in three walnuts, can optimize this absorption. Thus, a smoothie with some nuts, seeds, or avocado can help you take full advantage of the nutrients in dark green leafy vegetables.

Also read: They Say Chia Seeds Are Better Than Flax, But Here’s The Truth

The Nutritional Boost of Smoothies

Smoothies offer a unique advantage by allowing us to consume parts of fruits and vegetables we might otherwise discard. For example, instead of just using lemon juice, incorporating a small wedge of lemon, including seeds and peel, can provide additional nutrients. In vitro studies have shown that these components can suppress the growth of breast and colon cancer cells.

Clinical studies on smoothies reveal benefits that align with the consumption of nutrient-dense foods like greens and berries. These benefits include enhanced athletic performance and recovery, increased antioxidant power in the bloodstream, and improved arterial function both in the short and long term. Specific smoothies, such as those made with kiwifruit, can protect against DNA damage, while strawberry smoothies can reduce inflammation.

Also read: 10 Vegan Vitamin C Rich Smoothies For Your Daily Fruit Boost

Addressing Common Concerns

Nitrate Production

Some concerns have been raised about whether drinking smoothies might bypass nitrate-producing bacteria in the mouth, which are essential for artery health. However, our bodies are well-equipped to handle this. They pump nitrate back into our salivary glands, ensuring that even if greens are deposited directly into the stomach, we still produce the nitric oxide crucial for artery health.

Oxalic Acid and Kidney Stones

Another concern is the oxalic acid in vegetables potentially increasing the risk of kidney stones. However, research suggests that the opposite might be true. Consuming a variety of greens in moderation is unlikely to pose a significant risk and may even be beneficial.

Dental Health

One of the more tangible downsides of smoothie consumption is its potential impact on dental health. Smoothies, particularly those with acidic components like lemon juice, can erode tooth enamel. Studies have shown that soaking teeth in a smoothie for an hour can result in significant enamel erosion. While no one typically soaks their teeth in a smoothie, the acidity can still be a concern.

To mitigate this risk, it’s recommended to drink smoothies through a straw. This advice is similar to recommendations for other acidic beverages like soda or hibiscus tea. Additionally, avoid swishing smoothies around in your mouth and wait at least an hour before brushing your

teeth. Brushing immediately after consuming acidic foods or drinks can further damage enamel in its softened state. Instead, rinse your mouth with water after drinking a smoothie to help wash away some of the acids and protect your teeth.

The Importance of Whole Food Smoothies

When discussing the benefits of smoothies, it’s crucial to clarify that we are referring to whole food smoothies. These are made from whole fruits and vegetables, not juices, added sugars, or other processed ingredients. The goal is to maximize the nutritional benefits while minimizing potential downsides.

Processed ingredients can undermine the health benefits of smoothies. For instance, using fruit juice instead of whole fruit can lead to higher sugar content and fewer fibers, which are essential for maintaining satiety and regulating blood sugar levels. Similarly, added sugars can contribute to weight gain and other health issues.

Conclusion

Smoothies can be a fantastic way to boost your intake of fruits and vegetables, offering numerous health benefits from improved athletic performance to enhanced nutrient absorption. However, it’s essential to consume them mindfully. Drink your smoothies slowly, preferably through a straw, and rinse your mouth with water afterward to protect your teeth. Focus on whole food ingredients and avoid added sugars and processed components. By doing so, you can enjoy the nutritional advantages of smoothies while minimizing any potential downsides.

Stefan K.

Stefan has been vegan since 2019 and has been regularly working on his strength since the beginning of 2023. He’s on a mission to help other vegans get stronger and have all of them achieve the quality of life they deserve.