Fruit And Yogurt Smoothies: Why Make Them?
Fruit and yogurt smoothies are foods that, properly included in the diet, are capable of generating certain health benefits. However, misuse of them can be negative, especially if mistakes are made in their preparation. Choosing the ingredients well and their combination is essential.
Within a healthy eating plan, almost all foods can be included. One of the keys to guaranteeing variety in a satisfactory way is to be precise in the quantities of each of the products that are consumed. This, of course, must be taken into account when ingesting smoothies.
Characteristics of fruit and yogurt smoothies
Among the characteristics of the fruit and yogurt smoothies we must highlight the presence of probiotics and antioxidants. The former have been shown to be capable of exerting a positive effect on the gut microbiota, resulting in improvements for general health.
In particular, they help to improve the functioning of the immune system and, therefore, reduce the risk of infectious diseases. For their part, antioxidants are essential substances to neutralize the production of free radicals at the cellular level.
In this way, they maintain the oxidative balance, reduce the risk of premature aging and the incidence of many chronic diseases. This is stated by a study published in the journal Clinica Chimica Acta , where a regular consumption of these substances is related to a better state of health.
Nor can we forget the protein contribution that these shakes provide. They are proteins of high biological value, with all the essential amino acids that the body is not capable of manufacturing itself.
An adequate intake of these nutrients is associated with a lower risk of developing problems that compromise muscle mass, according to experts. One of the most worrisome would be sarcopenia.
How to prepare them properly?
There are a number of considerations that must be taken into account when preparing fruit and yogurt smoothies. The first one is that it is essential to use the whole fruit, not just its juice. Thus, a slower gastric emptying is ensured due to the presence of fiber, which reduces the impact of fructose on metabolic health and on blood glucose levels.
On the other hand, it is always advisable to opt for those fruits with bright colors, such as berries. These have a greater amount of phytonutrients with antioxidant capacity, since they are, for the most part, pigments. Therefore, the contribution of substances with beneficial capacities for health is maximized.
Finally, it is always appropriate to monitor the quality of yogurt that will be included in the smoothie. The optimum is to use a natural one, even a Greek one if higher density is needed, and the diet does not present a hypocaloric character.
However, it is recommended to avoid the sugary or sweetened versions. Sugars are harmful because they increase pancreatic stress. Sweeteners, for their part, do so by modifying the intestinal microbiota.
When to consume fruit smoothies and yogurt?
The best time to have fruit smoothies and yogurt is for a snack. During breakfast, and at night, the body is not as ready to metabolize sugars due to the action of circadian rhythms that control hormonal production.
However, in the middle of the afternoon, the body generates a fairly optimal processing of carbohydrates, thus reducing their negative impact on health.
Also, as they contain fiber and protein in their composition, the fructose in fruit smoothies and yogurt will not be absorbed quickly. With this, blood glucose levels are stabilized and the pancreas is not overexcited.
Other optimal ingredients to add
Besides fruits and yogurt, there are other ingredients that can complement these smoothies in a fantastic way. Both nuts and seeds are capable of increasing the protein content, in addition to providing high-quality fatty acids.
On the other hand, the inclusion of culinary spices is optimal. The one that usually works best in these cases is cinnamon. This has the property of being beneficial in reducing the risk of developing type 2 diabetes.
It can even be positive to add pure cocoa or coffee. Both foods have a high number of phytonutrients with antioxidant character. They are capable of exerting a positive effect on cardiovascular health by reducing blood pressure.
In addition, they have also been shown to help prevent aging and the formation of free radicals.
Include fruit smoothies and yogurt in your diet
Although they are not beneficial at any time, including fruit smoothies and yogurt in the diet can provide positive nutrients for health. It is not an optimal preparation for the daily diet, although it can appear in the diet with some frequency.
The key to maximizing its effects is to correctly choose the fruits that are included, as well as the yogurt that will be used to prepare the recipe. Also, in order to provide added value, you can try to include nuts or spices in the preparation.
Keep in mind that the basis of a good diet is variety. Completing the snacks with these preparations can generate a positive effect, thanks to the contribution of antioxidants, probiotics, proteins and lipids. Of course, always try to avoid the industrial versions; prepare them at home to ensure their quality.
