ARE SMOOTHIES HEALTHY? HERE’S WHAT THE EXPERTS SAY
Smoothies have a health glow about them. They’re often an integral part of cleanses, and they’re ubiquitous at health food stores and health-centric restaurants. And the smoothie trend is still going strong. Workout studios serve them up post-class, dietitians preach their powers and fit celebrities tout their nutritional prowess.

HOW TO MAKE HEALTHY SMOOTHIES
You can put nearly anything into a smoothie. But most consist of liquid (like water, non-dairy milk or kefir), fruits, vegetables, seeds, nuts (or nut butter), supplements like protein powder, maca or matcha, and toppings (such as granola, coconut and cacao nibs), says Ryan Andrews, a registered dietitian and author of A Guide to Plant-Based Eating.
The key to making it healthy is to strike the right balance of vegetables, fruit, protein and fat, says Miranda Hammer, a registered dietitian and natural foods chef based in New York. “The smoothie is a really great way to get in those key foods,” Hammer says. When you make this type of smoothie, “you have the foundation for a healthy breakfast or snack.”

ARE FRUIT SMOOTHIES HEALTHY?
While fruits have antioxidant and anti-inflammatory benefits, smoothies often become hyper-concentrated sources of fruit sugars, Andrews says. Balance it by adding a dark leafy green like spinach, kale or Swiss chard (which provides fiber, calcium, vitamins A, C and K, as well as powerful phytochemicals) and protein to keep blood sugar in check and control cravings and hunger.

ARE SMOOTHIES GOOD FOR WEIGHT LOSS?
Smoothies are often touted as a diet food and a way to detox the body. But when it comes to the idea of a “detox,” most experts agree that smoothies (or any other food, for that matter) aren’t the solution — and that the human body has its own resources (namely the liver, kidneys and GI system) to cleanse itself naturally. There’s also no solid scientific evidence to suggest the idea of a detox for overall health or well-being.
CAN A SMOOTHIE REPLACE A MEAL?

While eating a smoothie as a meal could be a healthy option, in order to make it nutritious, it’s important to make sure the smoothie contains a mix of foods that would be similar to a meal, says Andrews. “If someone just blends up some fruit, I wouldn’t say that’s an adequate meal,” he says. But add vegetables, seeds or nuts, kefir or yogurt and possibly some protein powder, and “this would be similar to foods that make up a meal.”

WHAT’S THE HEALTHIEST WAY TO EAT A SMOOTHIE?
“When you are eating a fruit or vegetable in its whole original form, your body is breaking everything down itself,” says Hammer. Digestion starts with the process of chewing, adds Andrews. Smoothies don’t involve chewing. Essentially, the blender does the chewing for you, he says.