Introduction
Healthy eating is consciously thinking about what you are eating and its impact on your health. This includes planning meals considering the level of fats, salt, sugar, vitamins, and mineral ions. The food ingredients should also be free from allergens and anti-nutrients. The quantities of meal portions should ideally follow either the pyramid of food groups or Eat Well guide. The food ingredients should be either natural such as whole nuts and seeds, fresh fruits and vegetables. The food should be minimally processed or prepared using techniques which do not destroy the nutrients.
Five benefits of drinking smoothies
Natural ingredients
The ingredients of smoothies are usually natural fruits and vegetables which are high in vitamins and phytochemicals that are very important in reducing the risk of degenerative diseases such as cancer.
Water content
The smoothies have a high water content thereby increasing fluid intake. Water keeps the body hydrated, and if hydrated the body does not need to retain excess water thus the diuretic effect of water. The water has a detoxifying effect. Some of the ingredients such as dandelion or ginger have some detoxifying effect due to their diuretic qualities. They can be very helpful for people with high blood pressure. The cleansing effect of water – water-soluble molecules such as sugar or salt tend to be excreted or washed out of the body with the excess water through urinating or sweating (osmosis and diffusion techniques).
The body will turn to stored fat for energy thereby burning the extra fat and ultimately lose weight. The lost salt will help in regulating blood pressure. Natural diuretics commonly used as smoothie ingredients include cucumbers, beetroots, watermelon, tomatoes, ginger, carrots, garlic, Brussels sprouts, cabbage, and celery.
Low-calorie content
The smoothies are high in water and non – soluble polysaccharides (fibre). The water has zero calories and the fibre has low glycemic index (GI). The commonly used natural fruits and vegetables (with their indicative GI) for smoothies include kale (5), Brussels sprouts and spinach (6), broccoli and cabbage (10), cauliflower (12), tomato(15), carrots(47), raspberries (30), apples (38), blueberries and strawberries (40), oranges and peaches (42), bananas (47), pineapples(59), and watermelons (72).
Diet Plan
Depending on the recipes you are using you can have a diet based on smoothies and be able to sustain and maintain good health. However, you need to invest in getting appropriate ingredients and equipment such as blenders. Plan the meals to get a balance of nutrients, and use preparation techniques that do not destroy important nutrients such as vitamin C.
Sustainability
The ingredients of smoothies are plant-based foods with a very low sustainability score therefore good for the environment. As a global citizen, sustainability and saving the environment is core to my behaviour. The UN Sustainable Development Goals (SDGs) (1. No poverty, 2. Zero hunger, 3. Good health and well-being and 12. Responsible consumption and production) are all key to saving the environment. The question is “Am I eating for health or the environment?”.
If the ingredients of the smoothies are selected wisely you will be able to satisfy all the four SDGs (1, 2, 3, and 12). For example the sustainable score for fruits and vegetables is 58 compared to foods high in sugar/ salt/ fat (2) and meats and meat products (0). Therefore, choosing a smoothie diet will be considered a responsible consumption and production (SDGs 12) whilst still maintaining good health and well-being (SDGs 3). Following a meal plan of 6/7 per day will alleviate hunger and budgeting for food or having government policies that support people of low socioeconomic status will then address SDGs 1 and 2.
Conclusion
How popular is a smoothie diet and what are the possible risks of minimising animal-based diets, all this and more will be discussed here? Keep watching the space for more information, or contact us if you have any specific questions about smoothie diets.
