Incorporating healthy smoothies into your diet can have such a positive impact on your health. But, not all smoothies are created equally. In fact, some smoothie recipes are loaded with unnecessary sugars. So, in today’s post, I’m going to walk you through how to make a healthy smoothie (with a guide), the benefits of smoothies, and how to choose a good blender.
Juicing VS Blending
Before we jump into the benefits of smoothies, it’s important to understand the difference between a smoothie and a juice. Juicing is when you run fruit/vegetables through a juicer and it extracts the nutrient-dense liquid, leaving the fibers behind.
Blending is when you add the entire food (with water or some other liquid) to a blender and blend, leaving the fiber intact.
Both juicing and blending have their own set of health benefits. To read the benefits of juicing, be sure to read my other post: Guide to Creating the Ultimate Detox Juice.
Benefits of Healthy Smoothies
With smoothies, you’re basically eating the whole food (fiber intact) in a pureed form. And, because you’re eating the entire food, smoothies can serve as meal replacements because they contain enough calories to keep you full.
What I love most about smoothies is that it’s a super easy and convenient way to get more greens, fiber, and nutrients into your daily diet. So, if you’re not a fan of eating salads every day or maybe you just don’t have time to make a salad, a smoothie can still provide all of the nutrition (if not more) as a salad but blended up as a tasty on-the-go meal.
Additionally, because smoothies keep the fiber intact, that fiber can help to naturally cleanse your colon (keeping you regular) and it ensures steady blood sugar levels, leading to less crashes and cravings.
Ultimately, a daily smoothie can be looked at as a multi-vitamin because you can pack in as much nutrition as you’d like with greens, fruits, herbs, superfood powders, etc.
Most people find that when they begin to incorporate 1 smoothie per day, they have higher energy levels, feel lighter and less bloated, better mental clarity, less constipation, clearer skin, and easier weight loss.
How To Make a Healthy Detox Smoothie
But, like I said earlier, not all smoothies are created equally. It’s important to make sure that your smoothies are not too high in sugar, contain plenty of natural fibers, and healthy fats!
Here’s the guideline I follow when making my smoothies:
- Healthy Fats – Add at least 1-2 servings of healthy fats per smoothie
- Fiber – Add some sort of fiber (leafy greens, ground chia or flax seeds, avocados, etc.)
- Fruit – Add 1 serving of fruit or less per smoothie (i.e. 1 Banana or 1/2 Banana & 1/2 Apple, or 1/2 C. Berries & 1/2 C. Mango)
- Liquid – Add water, coconut water, unsweetened nut milk, brewed coffee or tea, etc.
- Extras – This is where you can really take the nutrition to the next level by adding in things like superfood powders, matcha powder, collagen peptides, etc.
Smoothie Guide – Downloadable
Save this guide to your phone or device for easy reference on how to make a simple detox smoothie.
How to Choose a Good Blender
When making detox smoothies that contain fibrous foods, such as leafy greens, you want to make sure you get a high speed blender that’s powerful enough to break down those fibers. Otherwise, you’ll be chewing on your smoothie.
Top of the Line Blenders
If you’re planning on incorporating smoothies into your diet on a daily-weekly basis and you’re serious about getting healthy, investing in a quality blender is a must, in my opinion.
I’ve had my Vitamix blender over 5 years and it still runs like it’s brand new! Best investment I’ve ever made when it comes to kitchen appliances.
Best Top of the Line Blenders that’ll last for years:
- Vitamix Professional Grade Blender (the one I have)
- Vitamix Ascent Series (newest model)
- Vitamix – More Affordable Version
The blenders below are more affordable options that are pretty good at breaking down fibrous fruits and vegetables. If you’re just getting started with healthy eating, making smoothies, and cooking more at home, then you may want to start with one of these blenders.
If you’re on the search for healthy smoothie recipes, I’ve listed some of my favorites below.
- My Top 3 Favorite Weight Loss Smoothies
- Fat-Burning Detox Smoothie
- 5 Fat-Burning Breakfast Smoothies for Energy & Metabolism
- Gut Healing Smoothie for Leaky Gut & Digestion
- Vitamin C Immune-Boosting Smoothie
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Thank you so much! 🙂
Thank you 🙂
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i can’t tell you how much your guide has helped me!! I had been staring at my new vitamin wondering what to put in it and now it’s busy making green smoothies for me and the kids. Thank you!
Lol.. that’s wonderful Tessa!! In addition to smoothies, you can also use your Vitamix to make your own salad dressings, banana ice cream, soups, and SO much more!! 🙂
I had a question when I replace two meals with the smoothies how do I make sure I intake enough protien and should I just eat three meals a day or three meals with two snacks in between to see best weight lost resaults
I have misplaced the 7 day detox that you initially sent me when I signed up for your emails. Any chance you could send that back to me :)) Please.
Hi Donna! Please email me at: email@example.com and I’ll send it over to ya! 🙂
Hello. Can i add Chia seed or flax seeda to the smoothies? Also should just do smoothies 3 times a day no food or also food?
Hi Gabriela.. Absolutely you can! It’s best to ground your chia or flax seeds first though to make them more digestible. You can easily ground them in a coffee grinder. And, I suggest 2 smoothies per day and 1 healthy meal if you’re trying to lose weight or do a minor detox.
How many times a day should I drink these smoothies?
Hey Cristina!.. It all depends on what your goals are… if you’re trying to lose weight or detox, you can substitute 2 meals/day with a smoothie to maximize weight loss & detox results. If you don’t need to lose weight and just want to get healthier, then try substituting one meal/day with a smoothie.
Kayla , thanks for your effort , for me I will start by this three days detox drink twice a day , but can you tell me the third meal what should I eat ? And it will be a three meals only per day ? No snacks ?
For more of a guide, check out my free 7-day detox or my weekly meals plans if you’re seeking weight loss and overall health 🙂
Which would be the best smoothie for me, I am needing to get healthier. Not needing to loss any weight. Just needing to become healthier I have uncontrolled High Blood pressure and really need to change my diet.i have a very unhealthy diet. A meal plan would help me.today was the first day in the gym and I almost passed out. Please help me. Thank you!
Hey Karen! You should check out my weekly meal plans.. they’d be perfect for you. Many are seeing fantastic health and weight loss results! http://www.kaylachandler.com/weekly-meal-plan-membership
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Hi Kayla! I do not like bananas and when I put them in a smoothie no matter how much or how little, it is all I taste. What is the best replacement for them, I think avocado is a great one but when there is avocado already in the smoothie recipe it feels like adding it as the banana replacement as well is a lot of avocado. Any ideas would be helpful 🙂
Hey there! Frozen mango and pineapple are great substitutes for banana and give a very similar texture. For a low carb option, you can pre-steamed some zucchini slices and/or cauliflower and then freeze them and use those in smoothies too for an extra creamy texture.