Fruit And Yogurt Smoothies: How To Prepare Them?
When making fruit and yogurt smoothies, pay attention to where and what types of ingredients you add to the recipe. Indeed, this conditions the quality of the final product.
Fruit and yogurt smoothies are foods that, when properly included in the diet, have certain health benefits. However, misuse can also be negative, especially regarding their preparation. It is essential to choose the ingredients and their combination.
As part of a healthy diet, almost any food can be present. One of the tips for ensuring variety is to be precise in the amounts of each product consumed. This is also the case for smoothies.
Features of fruit and yogurt smoothies
Among the characteristics of fruit and yogurt smoothies we can highlight the presence of probiotics and antioxidants. The probiotics have proven to be able to exert a positive effect on the intestinal microbiota. This results in an improvement in the general state of health.
They help in particular to improve the functioning of the immune system. And, therefore, decrease the risk of infectious diseases. On the other hand, 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 pathologies of a chronic nature. This is what a study published in the journal Clinica Chimica Acta claims. Regular consumption of these substances is linked to improved health.
Do not forget the protein intake of smoothies either. They are proteins of high biological value, with all the essential amino acids that the body is not able to produce on its own.
Adequate intake of these nutrients is associated with a lower risk of developing disorders that impair muscle mass, according to experts. One of the most worrying would be sarcopenia.
How to prepare smoothies correctly?
There are a number of factors to consider when making smoothies. First of all, it is essential to use the whole fruit and not just its juice. This ensures slower gastric emptying due to the presence of fibers. These reduce the impact of fructose on metabolic health and blood sugar levels.
In addition, it is preferable to always opt for fruits with lively colors, such as forest fruits. These contain a greater amount of phytonutrients with antioxidant capacity. Thus, this maximizes the intake of substances beneficial to health.
Finally, it is important to pay attention to the quality of the yogurt. The ideal is to choose a plain yogurt, even a Greek yogurt if the desired consistency is more dense.
In any case, it is strongly recommended to avoid the sugary or watered down versions. The sugars are harmful because they increase pancreatic stress. Sweeteners, on the other hand, modify the gut microbiota.
When to eat fruit and yogurt smoothies?
The best time to consume these smoothies is for snack time. In the morning and evening, the body is not fully prepared to metabolize sugars due to the action of circadian rhythms that control hormone production.
On the other hand, in the afternoon the body generates a fairly optimal treatment of carbohydrates, thus reducing the negative impact of carbohydrates on health.
Also, since they contain fiber and protein in their composition, the fructose in smoothies will not be quickly absorbed. This then stabilizes the blood sugar and the pancreas is not overexcited.
Other interesting ingredients to add
Besides fruit and yogurt, there are other ingredients that can complement these smoothies wonderfully. Dried fruits and seeds are indeed able to increase the protein content, in addition to providing good quality fatty acids.
On the other hand, you can add spices. The most used is cinnamon. It is beneficial and interesting for reducing the risk of developing type 2 diabetes.
Likewise, adding coffee or pure cocoa is positive. These two foods contain a large number of antioxidant phytonutrients. They are able to exert a positive effect on cardiovascular health by lowering blood pressure.
In addition, they have been shown to help prevent aging and the formation of free radicals.
Fruit and yogurt smoothies in the diet
The inclusion of fruit and yogurt smoothies in the diet provides positive nutrients for health. However, this is not a recommended recipe for daily consumption.
In order to maximize their effects, the trick is to choose the fruits and the yogurt that will be used in the smoothie correctly . Moreover, as an extra touch, you can also add dried fruits or spices.
Finally, remember that the basis of good nutrition is variety. These smoothie preparations can therefore have a positive effect thanks to the antioxidants, probiotics, proteins and lipids they contain. That said, always try to avoid industrial versions. Preparing them at home also ensures their quality.
