She has also had 16 wellness books published by major publishers including the bestselling Easy GI Diet, The Macro Method, Quit Alcohol (For a Month) and Eat 5. Her books have sold over one million copies.
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Smoothies are often considered a healthy and convenient way to pack in nutrients, but not all ingredients belong in your blender. Some additions can turn a healthy smoothie into a sugar or calorie bomb, others simply aren’t that good for you. Here are ten ingredients you should avoid adding to your smoothies—and why.
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1. Fruit Juice
While whole fruit is an excellent addition to smoothies, fruit juice should be avoided.
Juices, even 100% natural ones, are stripped of fiber and contain high amounts of natural sugar, which can cause a rapid blood sugar spike. Instead, use whole fruits like berries, bananas, or apples to maintain fiber content and avoid unnecessary sugar overload.
If you need to make a smoothie more fluid, use water or ice to (literally) water things down. Or, add a splash of milk or unsweetened fortified alt-milk to add some extra nutrients as well. Win win!
2. Flavored Yogurt
Yogurt can be a great source of protein and probiotics, but flavored varieties are usually packed with added sugars and artificial flavors. These additives can counteract the health benefits of your smoothie.
Opt for plain Greek yogurt, natural unsweetened yogurt or unsweetened plant-based yogurt to maintain creaminess without excess sugar.
3. Too Many Dried Fruits
Dried fruits like dates, raisins, and dried cranberries can add a natural sweetness to your smoothie, but they are extremely concentrated in sugar and calories.
If you want to add dried fruit, use them sparingly and balance them with fiber-rich ingredients.
4. Agave
This might surprise you as it’s the sweetener of choice for many health food gurus – but some brands of agave can contain up to 85 per cent fructose; and processed forms of fructose are the main source of sugar you should avoid in your diet.
If you need to sweeten your smoothie, add a small amount of honey, maple syrup, or a ripe banana. Or, pick one of these other healthier sugar alternatives.
5. Ice Cream or Whipped Cream
It’s a drink, not dessert!
While adding these creamy dairy delights might make your smoothie taste amazing, they add unnecessary saturated fats and sugars, turning your healthy breakfast into a calorie bomb.
If you like your smoothies to have a creamier texture, use milk as a base, add some unsweetened Greek yogurt, or even add some avocado or steel-cut oats.
6. Protein Bars or Processed Protein Powders
Not all protein powders are created equal. Some commercial protein powders and bars contain artificial additives, excessive sugars, and questionable ingredients like hydrogenated oils.
If you need protein in your smoothie, choose a clean protein powder with minimal ingredients or go for whole food protein sources like Greek yogurt, hemp seeds, chia seeds, or almond butter (but not before reading tip 7!)
7. Too Much Nut Butter
Nut butters like peanut butter and almond butter are great sources of healthy fats and protein. However, at around 65 calories per teaspoon or 100 per tablespoonful, getting a bit carried away with the nut butter can easily overload your smoothie with calories – which can lead to weight gain if you don’t balance these elsewhere in your diet.
Stick to a small portion—one tablespoon is plenty—to get the benefits without going overboard.
8. Raw Eggs
Some fitness enthusiasts add raw eggs to their smoothies for extra protein. However, consuming raw eggs carries the risk of catching salmonella – and no-one needs that going on!
Instead, opt for pasteurized egg whites, cooked eggs on the side, or a safe plant-based protein alternative.
9. Fancy Superfoods
For starters, it’s one way to make healthy eating far more expensive than it actually needs to be. As we explained in our guide to budget superfoods, food doesn’t need to be grown in the Amazon, sold only in health food stores or have a price tag that makes you want to wince to be healthy.
Also, while concentrated doses of superfoods like spirulina, maca powder, and chlorella can have health benefits, adding too many at once can also overwhelm your body. Some superfoods may interact with medications (trendy black charcoal is one example of this) or cause digestive distress if consumed in high amounts.
If you want to add a superfood powder, stick to one type per smoothie to maximize benefits without overloading your system, and budget.
10. Raw Kale
It’s not the case for everyone – we include it in one of our gut-friendly smoothies, but raw kale does include an ingredient called goitrin, that can affect the thyroid in sensitive people.
If you have thyroid concerns, consult your doctor before integrating raw kale into your diet. You can also replace it with spinach in recipes.
A smoothie should be a nutritious and balanced meal or snack, not a hidden source of sugar, unhealthy fats, or processed ingredients. By avoiding these ten ingredients, you can help your smoothies stay on the side of healthy.