Adding fruit to a protein smoothie makes it taste great without additional sweeteners. However, you should be aware that fruit still contains sugar, so if you add too many high-sugar fruits to your smoothie, you could still lower your blood glucose levels.
To lose weight, you should avoid fruit smoothies as snacks. Instead, drink them as meal replacements, ensuring that each smoothie has fewer calories than the meal it is replacing.
With that in mind, here are five fruits you'd want in your smoothie:
Blueberries are a great source of antioxidants and other nutrients. Just one cup of blueberries contains 64 calories and 9.3 grams of sugar, and a good amount of fiber. The anthocyanins that give blueberries a deep blue color are also powerful phytochemicals and have been linked with better weight maintenance and reduced risk of developing type 2 diabetes and heart disease.
If you have yet to try adding cherries to your smoothie, you're missing out; they're delicious. Just remember to put them first. For instance, tart cherries are a terrific weight-loss fruit because they are not only low in calories and sugar, but they are also rich in antioxidant compounds called anthocyanins. These compounds combat the free radicals that contribute to chronic inflammatory diseases linked to obesity.
Consuming cherries can reduce exercise-induced muscle soreness and loss of strength, arthritis, and blood pressure. In addition, cherry consumption has been found to improve sleep and lower very low-density lipoprotein and triglycerides.
Kiwifruit is a unique smoothie fruit that delivers fiber and other health benefits. Though it's not the most popular smoothie fruit, kiwi is worth trying. Most of the fruit's fiber is found in the brown skin, so be sure not to peel it. Cut the kiwi into chunks and blend it well in a blender. Regular consumption of kiwifruit can reduce body fat mass and lower blood pressure. A serving of kiwi contains 64 calories and nine grams of sugar.
Apples are a great snack to take with you on the go. They won't be squished in your bag like grapes or berries; if you eat the skin, you'll get a good amount of fiber. Apples are also low on the glycemic index, meaning they won't raise your blood sugar too much after eating them. Try to eat them whole to get the most benefits, but if you can't, blending them into a smoothie is the next best thing.
A study of 91 obese patients showed that eating grapefruit before meals can help with weight loss. The research showed that people who ate half of a grapefruit before meals lost an average of 3.5 pounds in 12 weeks. Their insulin response improved as well. So, if weight loss is your goal, keep halves of grapefruit at mealtimes. You may also make a grapefruit-based smoothie for a meal replacement.
There are many benefits to adding fruit to your smoothie when trying to lose weight. Fruit is a great source of fiber, vitamins, and minerals and can help to keep you feeling full and satisfied after your smoothie. Additionally, fruit can help to boost your metabolism and increase fat burning. If you're looking for a weight loss boost, consider adding these five fruits to your next smoothie.
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