Every morning, Monday through Friday, after completing a yoga session, I make a green smoothie.
It varies every day – sometimes I use apples and strawberries. Other days, it’s banana. If I’m feeling extremely adventurous, I’ll cut up some beets and blueberries. And then, since it’s a green smoothie, I add in a heaping handful of greens. Sometimes it’s kale, but most days it’s spinach. I choose spinach for two reasons: It is one of the cheapest dark, leafy greens on the market. And, it’s also easy to find and to blend (versus the thick, tough stalks of kale which aren’t always gentle on my blender’s blades).
Green smoothies are really big among the fitness community, and it’s easy to understand why. Before 8 a.m, you can get your entire recommended serving of fruits and veggies before the day even starts. But of course, like many things we feature on FACTS, even good things can be portrayed in a negative light.
One day I posted a picture of my green smoothie on Instagram, and to my surprise, it was met with a little controversy. One commenter said that “it looks good, but be careful, eating spinach every day can put you in the hospital!” The hospital? How can super nutrient-rich spinach put me in the hospital? Spinach has the antioxidant beta-carotene, often associated with orange foods like carrots and pumpkins Antioxidants like beta-carotene neutralize free radicals in your body that damage cells. It also has calcium and magnesium, which support bone health. And it is packed with vitamin A and vitamin B2. It’s always in the news for being “good for you,” so how can it be dangerous?
Turns out, the commenter was specifically mentioning a case where a woman went to the hospital after eating two to three lbs. of bok choy, every day for months. After some “mini research,” I found that many green-smoothie bloggers actually promote switching your greens daily because of this individual case. On the surface, it sounds like a convincing reason to change my greens every day, but many are missing key points.
Let’s put things in perspective. For one, this woman was eating two to three pounds of raw bok choy a day. That’s the same as two to three heads of iceberg lettuce, if you’re not familiar with the leafy vegetable. Bok choy is in the Brassica rapa family. (Spinach and kale belong to the Amaranthus dubius family and Brassica oleracea genera, respectively.) When eaten raw, bok choy releases an enzyme, myrosinase, that can slow down the thyroid function. So what does this mean? The good news is that, unless you eat you eat pounds of bok choy a day, you probably have nothing to worry about.
Recently, we’ve been talking a lot about hazard vs. risk (just take a look at our meat article), and this example puts it all into perspective. The enzyme in bok choy is a hazard, but does eating it occasionally put you at risk? Unless you’re eating it raw, and it’s your only source of food, the risk that it will shut down your thyroid is pretty low. So you can rest easy and enjoy some bok choy (not to mention nutrient powerhouses like spinach).
Green smoothies are a great way to get my daily recommended serving of fruits and veggies. I have difficulty eating enough throughout the day, but can easily consume them as a drink.
But it’s not the only thing I consume. I may start my day with a green smoothie, but when I get to work, I’m covering much more variety. I have a couple of boiled eggs and oatmeal, a tuna salad sandwich for lunch, and spaghetti with whole grain pasta for dinner. The key here is balance.
A green smoothie is definitely nutritious, but a diet consisting of only green smoothies (or any single food) isn’t healthful. It has to be balanced out with whole grains, heart-healthy fats, lean protein, and fruits and vegetables. So go forth and rock that green smoothie! Just don’t lock yourself up with nothing but bok choy.
This article was written by Kamilah Guiden and reviewed by Kris Sollid, RD.
FAQs
The key here is balance. A green smoothie is definitely nutritious, but a diet consisting of only green smoothies (or any single food) isn't healthful. It has to be balanced out with whole grains, heart-healthy fats, lean protein, and fruits and vegetables. So go forth and rock that green smoothie!
Can you have too much green smoothies? ›
Another significant problem with green smoothies is that they are often high in oxalate, a type of naturally occurring plant compound that promotes kidney stone formation and inflammation in certain people when eaten in excess.
What happens if I drink a green smoothie every day? ›
Drinking a green smoothie a day can help you increase the amount of iron and vitamin K in your system. These nutrients are essential for both red blood cell production and healthy bones. Green smoothies are also packed with antioxidants and immune-boosting nutrients.
Are green smoothies actually good for you? ›
Green smoothies are nutrient-rich blends of fruits and vegetables. They've become a popular way for people to meet their recommended daily intake of vitamins and minerals. Unlike juices, green smoothies retain the beneficial fiber content from whole foods.
What are two potential risks of smoothies? ›
In conclusion, smoothies can be a great way to increase intakes of fruit and vegetables in our diet, which would have many health benefits. However, they may contain large amounts of added or natural sugars, which can contribute to dental problems and obesity.
Does blending green smoothies destroy nutrients? ›
“No, blending in a smoothie does not break down the nutrients sufficiently to affect their value,” she assures. Learn more about making healthy smoothies.
Why shouldn't you mix fruits and vegetables in smoothies? ›
The most common 'ill effect' of mixing fruits and veggies is gas, because fruit digests faster and uses different digestive enzymes. Carrots and apples are considered exceptions – carrots go well with any fruit and apples go well with any veggie.
Is it better to drink a green smoothie in the morning or at night? ›
Drinking your green juice on an empty stomach is therefore the best option, and there's no better time to do it than first thing in the morning, at least an hour before or after a coffee too, to avoid any acidic interaction with the juice.
How many smoothies a day is too much? ›
The guidance for the majority of us is to limit our daily intake of smoothies and juices to one glass of 150ml. This contributes a maximum of one of our five-a-day. For a child, a smoothie portion will depend on their age and activity levels.
Is it better to eat fruit or drink a smoothie? ›
Why do I need to watch fruit juices and smoothies but not the whole fruit? Fructose adds to your intake of free (added) sugars. Whole fruit, on the other hand, does not. Whole fruit contains fibre (roughage), vitamins and minerals, which are good for your overall health.
The best green vegetables to add to smoothies in terms of flavor profile and nutritional value include spinach, kale, romaine lettuce, zucchini, cucumber, and avocado (which is technically a fruit but is more commonly used as a vegetable).
What are the cons of green smoothie diet? ›
Oxalic acid overload
Are green smoothies bad for kidneys? The answer may be yes if you overdo it on leafy green vegetables – Swiss chard, spinach, kale and beet greens – that all contain high levels of oxalic acid, a naturally occurring compound that forms oxalate crystals in the body.
Are green smoothies full of sugar? ›
Smoothies are high in sugar
Even if they have some added vegetables like spinach or kale, they are still likely to be high in sugar.
Can you drink too many green smoothies? ›
Unfortunately, your health kick may be doing you more harm than good! You see, these symptoms may be due to foods that are high in oxalates. Individuals who love green smoothies may end up with excessive levels of oxalate which, in turn, could possibly lead to kidney stones.
Is 2 cups of fruit too much for a smoothie? ›
Though fruit is a healthy smoothie ingredient, you can get too much of a good thing —i n the form of calories and carbs. A general rule of thumb is to stick to around 1 cup of fruit per smoothie. That's about a serving.
What foods shouldn't be blended? ›
Without further ado, here are the foods you should think twice about plopping into your next blended creation:
- Ice. "Standard blenders just aren't powerful enough to crush ice cubes into a fine powder or snow. ...
- Hot Liquids. ...
- Coffee Beans. ...
- Bread Dough. ...
- Turmeric Root. ...
- Almonds. ...
- Some Frozen Fruits. ...
- Potatoes.
The guidance for the majority of us is to limit our daily intake of smoothies and juices to one glass of 150ml. This contributes a maximum of one of our five-a-day. For a child, a smoothie portion will depend on their age and activity levels.
Is a 24 oz smoothie too much? ›
All of that adds up to extra calories, carbohydrates, and sugar. A smoothie should be no more than eight to 10 ounces, according to Groppo. Most pre-made or made-to-order smoothies are nearly twice that at 16 or 24 ounces. Some smoothies are also overloaded with other foods, like granola and more fresh fruit.
What happens if you take too much greens? ›
The Daily Meal reports that gastrointestinal symptoms are another uncomfortable effect of eating too many leafy greens. Gas, bloating, and constipation may occur when you eat more fiber than your body can handle, and some leafy greens, like kale and collard greens, do contain high amounts (via Medical News Today).
One day I posted a picture of my green smoothie on Instagram, and to my surprise, it was met with a little controversy. One commenter said that “it looks good, but be careful, eating spinach every day can put you in the hospital!” The hospital? How can super nutrient-rich spinach put me in the hospital? Spinach has the antioxidant beta-carotene, often associated with orange foods like carrots and pumpkins Antioxidants like beta-carotene neutralize free radicals in your body that damage cells. It also has calcium and magnesium, which support bone health. And it is packed with vitamin A and vitamin B2. It’s always in the news for being “good for you,” so how can it be dangerous?
