Key Takeaways

• Even healthy-sounding smoothie ingredients can push you over daily limits for sugar or saturated fat.
• Both added sugars and saturated fat should stay under 10 percent of your daily calories, so be mindful of this when preparing a smoothie.
• Whole-food sources of protein often do a better job of keeping you full than processed powders, which don't belong in your smoothie.

Hidden sugars and fats lurk in your 'healthy' grocery choices

Smoothies are usually seen as a healthy breakfast on-the-go, but not every ingredient you toss in the blender works in your favor. Some common add-ins can actually undermine your nutritional goals, spike your blood sugar, or leave you hungrier than before.

To find out which smoothie ingredients to skip (and which to add), we spoke with a registered dietitian who specializes in balanced meal planning. Her advice will help you keep your smoothie blends nutrient-dense and genuinely satisfying, without any sugar crashes or cravings for more.

• *Rachel Hammack*, RDN, NBC-HWC, a registered dietitian nutritionist and a health and well-being coach lead at ComPsych

Added Sugars or Sweeteners

Added sweeteners are ingredients like syrup, chocolate sauce, or table sugar. "Extra sweeteners add empty calories and raise the risk of diabetes and heart disease," says Rachel Hammack, RDN, NBC-HWC, a registered dietitian nutritionist and a health and well-being coach lead at ComPsych. But the risks don't stop there: One large umbrella review found that consuming drinks with a large amount of added sugar was linked to a greater risk of dental cavities, kidney stones, and even depression.

So, experts recommend strict limits. "The Dietary Guidelines for Americans, 2020-2025, recommend limiting added sugars to less than 10 percent of daily energy intake." Many smoothies rely on fresh or frozen fruit to naturally sweeten the drink. But if fruit isn't enough, you can try vanilla extract, cinnamon, or unsweetened cocoa powder to make the smoothie more palatable. Prioritizing these no-sugar swaps (and reading nutrition labels) is the easiest way to stay within the 10 percent guideline.

Juice

Many people just assume fruit juice is a healthy add-in, but dietitians say it can backfire. "Juice adds concentrated sugar without the fiber of whole fruit, which the American Heart Association notes can spike blood sugar and increase risk of metabolic syndrome," says Hammack. One recent umbrella review even linked a greater intake of fruit juice to a higher risk of type 2 diabetes and cardiovascular mortality.

You don't need to cut fruit juice out completely, though, especially when used sparingly. The same umbrella study associated fruit juice with health benefits, like lower blood pressure and inflammation. A splash of 100 percent fruit juice (like orange juice or apple juice) mixed with mostly water can sweeten the smoothie without needing artificial sweeteners. When combined with other high-fiber ingredients like whole fruit, oats, or chia seeds, the juice becomes less of a problem. If you need to limit your sugar intake in general, Hammock suggests trying coconut water, low-fat milk, or unsweetened plant-based milk instead.

Full-Fat Dairy

Full-fat dairy products include items like whole milk, cream, cheese, butter, and full-fat yogurt. "These foods contain more saturated fat, which has been linked to higher cholesterol and greater heart disease risk by the American Heart Association," says Hammack. Like added sugar, experts recommend limiting your saturated fat intake to just 10 percent of your daily calories.

To stay under that 10 percent target, consider using low-fat or nonfat dairy products. Or, use full-fat dairy in moderation, which could mean skipping the whole milk yogurt in your smoothie so you can enjoy a little cheese later in the day without having too much saturated fat "Dairy alternatives, such as low-sugar soy or almond milk products, can work for those with dairy intolerance," Hammack adds.

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Flavored Yogurt

Yogurt can make your smoothie creamier and add much-needed protein, but there is a caveat: Some yogurts are packed with potentially unhealthy additives. "Flavored yogurts often contain added sugars, which can contribute to cavities and heart disease risk," says Hammack. Due to the adverse health outcomes associated with excess added sugar, the USDA has recently limited added sugars in yogurt to 12 grams per 6 ounces for school lunches.

A healthy yogurt has no added sugars and plenty of probiotics to support your gut health. Hammock suggests picking up nonfat or low-fat plain yogurt to add to your smoothies. For flavor, try blending in ripe bananas or your favorite nut butter with about a half cup of yogurt or another fermented base, like kefir.

Protein Powders With Additives

Protein powders can be healthy, but not all options are created equal. "Many commercial protein powders contain artificial sweeteners, fillers, or added sugars, which can cause digestive discomfort and undermine the health benefits of your smoothie," says Hammack.

Hammock recommends, if you must, shopping for clean protein powders with minimal ingredients (check the label). She also suggests using natural protein sources, such as Greek yogurt, nut butter, or chia seeds, to keep you fuller longer. Most adults need about 0.36 grams of protein per pound of body weight per day (the RDA of 0.8 g/kg).