Green Smoothie Benefits (+ 3 Easy Recipes)

Green Smoothie Benefits (+ 3 Easy Recipes). A green smoothie is a mix of green, leafy vegetables such as kale, chard, spinach, arugula and collard greens (among others), blended with fresh fruit. The outcome is a type of power-smoothie: a blast of micronutrients and antioxidants that can give some serious benefits.

When we eat a soda or lots of fruit juices (specifically from concentrate) we experience a spike in blood sugar levels. Followed by a crash to reduced levels than where they began (thus triggering the body to release fat in an effort to maintain). In fact, the removal of fiber from foods (such as with juicing, especially fruits), can trigger a phenomenon called rebound hypoglycemia. Suggesting that our blood glucose ends up a lot lower after this spike/dip cycle.

Nevertheless, this dramatic blood sugar level spike and dip depend upon which food is being juiced or blended. Studies have actually shown that apple juice or mixer apple (as in a smoothie), causes a much steeper rise and fall in blood sugar, whereas eating a whole apple, does not.

On the other hand, banana, mango, and berries appear to have the exact same result both whole or combined. Combined berries actually boost blood sugar control, as they slow blood sugar uptake into the bloodstream. This is why berries are an exceptional fruit choice for diabetics.

Are Fresh Fruits and Vegetables Really So Important?

Straightforward answer: yes. Both fresh fruits and vegetables (however specifically vegetables) are one of the most nutrient-dense foods around. Sadly, the majority of people residing in the U.S. do not obtain sufficient fresh fruits and vegetables in the diet plan.

Not just that, however nutrient levels in our vegetables and fruits are, sadly, lower than they made use of to be. Greatly because of vitamins and mineral exhaustion in our soil. As if that had not been sufficient, much more, the nutrient value is usually shed in the process of harvesting, delivery, and processing, because our item is rarely local, any longer. The combination of these 3 aspects makes micronutrient status in many individuals fairly reduced.

A low micronutrient condition can set us up for a slew of conditions. As plant foods are by far the highest possible foods in disease-protective compounds such as minerals, vitamins, antioxidants, phytonutrients and even more.

Where Do Green Smoothies Come In?

In an ideal world, we would all eat 9 servings per day of vegetables, and 2 of fruit (1 serving= 1 mug prepared or 2 mugs raw). Nonetheless, given that numerous folks do not obtain anywhere close to this intake of plant-based foods. Green smoothies can be an exceptional method to pack additional servings of micronutrient-dense foods right into the diet plan daily.

One research study revealed that taking in the juice from fresh fruits and vegetables was able to improve the body’s status of key nutrients such as folate, beta-carotene, vitamin C and E, in addition to antioxidants. An additional study revealed comparable outcomes, that fruit and veggie juice over a 14-week duration improved degrees of selenium, folate, vitamin E, C, and beta-carotene.

While these studies were done on juice instead of smoothies, this can perhaps give us much more confidence in the health benefit of our smoothies. This study wrapped up that eating an apple without the fiber (which is what occurs with juicing) drastically decreased the apple’s health advantages, and other research studies have actually drawn this very same conclusion. With smoothies, we are not discarding the fiber, so one might say it is the best of both worlds.

Professionals hypothesize that specific vital antioxidants really connect themselves to fiber molecules, and are as a result shed if we get rid of the fiber from our food.

What is the Best Way to Drink Green Smoothies?

Green smoothies can be made use of as a meal substitute in a pinch, however, they are best eaten along with a healthier meal or snack. If utilizing your smoothie as a meal replacement, think about including healthy protein powder, such as a grass-fed whey, hemp or pea powder. This will certainly assist to combat the blood sugar level spike that can occur with any smoothie or juice (although it is normally much less with smoothies than with juice).

Attempt your green smoothie in the morning, and you just may discover it gives you a bigger energy increase than coffee! You can even include an added nutrient punch by including a superfood such as spirulina or chlorella. Consume your smoothie along with one or two pasture-raised eggs, and some raw sauerkraut for its immune-enhancing and digestive system sustaining properties.

Not just are green smoothies assisting us to meet our micronutrient requirements. However, they can additionally be a superb addition to our detox plan.

Easy Green Smoothie Recipes

Here are some quick and easy ways to whip up your green smoothie, and reap the many benefits.

TROPICAL GREEN GOODNESS

Kale provides over 1,000% RDA of vitamin K, along with being incredibly high in key vitamins A, C, and many other vitamins and minerals. Some experts consider kale one of the healthiest foods on the planet. This delicious smoothie combines sweet and nutritious fruit with both kale and spinach, leaving you a tasty and micronutrient-packed blend.

Serves: 2

Ingredients:

  • 2 cups kale
  • 1 cup spinach
  • 2 ripe banana, fresh or frozen
  • 1 cup mango, fresh or frozen
  • 1 cup pineapple, fresh or frozen
  • a cup of coconut water 1
  • ice as desired for consistency

Instructions:

Simply blend and enjoy! Add a bit more coconut or regular water if needed.

SPINACH BERRY BLAST

Spinach is also high in vitamins K and A while offering a mega-dose of magnesium, which is a key mineral for stress management and relaxation. This smoothie combines the creamy goodness of spinach with antioxidant-packed berries and creamy coconut or almond milk. You are sure to start the day right.

Serves: 2

Ingredients:

  • 2 cups spinach
  • 2 cups mixed berries, fresh or frozen (strawberries, blueberries, and blackberries taste great)
  • 1 banana, fresh or frozen
  • ice as desired for consistency
  • 1 cup unsweetened coconut or almond milk

Instructions:

Blend and enjoy! Add more coconut or almond milk if needed.

REFRESHING CUCUMBER DELIGHT

While cucumbers are often thought to be mostly water, this is far from the truth. This refreshing, summery vegetable contains a plethora of free-radical fighting antioxidants and is known for its anti-inflammatory properties. Try this smoothie on a hot day, or just when you’re craving a cooling, nutritious beverage.

Serves: 2

Ingredients:

  • 2 cups pineapple, cut into chunks (fresh or frozen)
  • 1 cucumber, peeled and cut into chunks
  • 2 cups kale
  • 3 tbsp. fresh mint leaves
  • 2 cups of water
  • ice as desired for consistency

Instructions:

Blend and enjoy, adding more water if needed.

Read next: Glorious Green Smoothie To Shrink Fibroid

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Green Smoothie Benefits (+ 3 Easy Recipes)