The Major Benefits of Smoothies

Over the past few years, smoothies have been a growing phenomenon in the health and wellness industry. If you live in a major city, you will have probably noticed the increasing smoothie bars springing up all over the place and people carrying a plastic glass filled with brightly colored liquids, making you wondering what on earth are smoothies?

What Are Smoothies?

A smoothie is a blended, cold, thick, and non- alcoholic liquid drink that is made up of fresh vegetables, fruit, its juice or pulp. In most cases, it includes milk or ice cream. Almost all kinds of fruits and vegetables work well with smoothies, but the famous ones are blueberries, strawberries, raspberries, pineapples, mangoes, bananas, and peaches. To be creamier, frozen fruits are used. The vegetables that work well with the fruits are usually the leafy greens. Do not be fooled by the false claims that smoothies are made from unhealthy mixes with altered ingredients. These products are entirely a marketing ploy and bogus. Smoothies are healthy alternative.

The Major Benefits

Nutrient-Dense And Contain Fat: Smoothies are natural, nutrient-dense and all-natural ingredients that contains oils and vitamins necessary for complete nutrition. Fat is needed for biological functions as it is burned for energy. A healthy smoothie have dietary fats for the body to utilize in incorporating the vitamins.

Keeps You Hydrated: Smoothies for breakfast keep you hydrated for the day. This function is something that coffee or soda won’t do. Given that your body will pull water from the foods to stay hydrated, you no longer need to drink water when you are sipping on a smoothie. Yogurt and milk are water, therefore, if your smoothie has a high dairy content, you’ll surely quench your thirst.

Dairy-Based Type Provide Calcium: Smoothies made with high content of dairy product provide calcium necessary for bone strength. You may try kefir or yogurt, as these cultured products are the best sources of live cultures and probiotics.

Simple to Make: When you own a good blender, getting a quality ingredient, and making a delicious smoothies is just a snap of a finger. Start with ten oz. of almond milk, fresh, yogurt, or frozen fruits. These fruits are high in vitamins, antioxidants, and minerals. Other excellent ingredient are extra virgin coconut oil, raw Omega-3 egg yolks, pure vanilla extract and shredded coconut.

Make a Healthy Breakfast: For morning breakfast, a homemade smoothie is an excellent choice. You can make it in just five minutes before leaving the house. Drinking a smoothie keeps you from consuming empty carbohydrates. If you have difficulty taking cod liver oil, you may a few drops of your smoothie. With smoothie, you will never see the differences in taste. You’ll add a great cups of essential fatty acids and vitamins to your nutritious meal.

Better Than Multi-Vitamins: Despite what most people think, the “multi-vitamins” taken daily are not demonstrably proven to have considerable health benefits. The most effective way to obtain nutrition is through foods, and consuming a smoothie daily gives you the best nutrients.

To sum it up, a smoothie is made up of frozen or fresh fruits or vegetables that has numerous benefits that far outweigh any cons.

Macronutrient Based Diets: What The Science Shows

With the abundance of macronutrient-based diets over the past several decades, from low carbohydrate diets to low fat diets, fats, proteins, and carbohydrates have become principal when talking about optimal diets.

Scientists have begun comparing these types of diets to one another to determine which is the most effective. So far, the evidence has been largely unconvincing.

A study that was published in the Journal JAMA in 2007, reported results of a comparison of four weight loss programs, ranging from high carbohydrate diets to low carbohydrate diets. The study took twelve months and included obese and overweight premenopausal woman, who were randomly assigned either a very low carb diet, the Zone diet, the Learn diet, or the Ornish diet.

After one year, the weight loss achieved in the Atkins diet group was greater when compared to the other diet groups. The study also looked at secondary outcomes, looking at the metabolic effects, such as blood pressure, glucose levels, body fat, and cholesterol. They determined that those that took part in the Atkins diet had more weight loss when compared to the other diet groups. This study raises questions about the long-term effects of a low carbohydrate, high fat, and high protein diets.

Another research study, published in the New England Journal of Medicine in 2009, disagreed with the above study’s findings. They tested 4 different types of diets and found that the weight loss was the same regardless of the type of diet the patient was on. The study followed eight hundred individuals over two years and assigned each participant to a high fat/high protein diet, an average protein diet, a low fat/high protein diet, and a low fat/average protein diet. They concluded that every diet resulted in weight loss, even though there were differences in the composition of macronutrients.

The study also found that the more group counseling sessions the individuals attended, the more weight they were able to lose and the less weight they gained back. This supports the idea that not only what the person ate was important, but social factors, psychological factors, and behavioral factors were essential in losing weight as well.

An additional study, published in The New England Journal of Medicine in 2010, looked at the role of glycemic index and protein on weight loss and weight loss maintenance. Scientists first started the participants on a low calorie diet to allow for some weight loss and then examined whether glycemic index and protein had an impact on weight loss maintenance. The participants were made up from almost 800 obese individuals from European countries that had lost at least eight percent of their body weight using a low calorie diet.

Participants were placed on one of 5 diets for 6 and a half months: high protein/low glycemic index, low protein/high glycemic index or a low protein/low glycemic index, intended to keep them from gaining weight. The results showed that the low protein/high glycemic index program resulted in significant weight gain, and that weight gain was less in those people who followed a high protein diet. These results showed that modest increases in protein content and small reductions in the glycemic index lead to better weight loss maintenance.

Bottom Line
The results of these 3 studies suggest that there may be a benefit to a dietary approach that is based on a high macronutrient diet. Research also tells us that while a particular diet may cause weight loss in one person but may not be beneficial for someone else due to differences in lifestyle and genes.
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