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'Healthy' smoothie can ruin your diet

August 5, 2007 12:35 am

THOUGH TOUTED as healthy drinks, smoothies can be both angelic and devilish.

I myself have a sweet tooth and am a firm believer in occasional desserts--but some smoothies are 1,300-calorie shakes with a shot of protein powder or vitamins, masquerading as a health food. They're too high in calories for all but athletes or underweight people.

On the other hand, some smoothies are lower-calorie blends of whole fruits and yogurt that are nourishing and delicious.

The only way to tell the smoothies apart is to ask smoothie makers for a complete list of ingredients. Often, they'll just tell you the main flavors, say lime and pineapple, or strawberry-banana. But what you need to know is what else they add.

Hopefully, they use something relatively fresh, like low-fat milk, yogurt, and whole fruits. Unfortunately, many smoothie joints use processed foods that are higher in calories but lower in fiber, like juices, limeade, sugar, fruit-flavored syrups, ice cream and the like. These are perfect if you're planning on having a rich dessert, but not if you're expecting a low-calorie fruit drink.

For example, at Smoothie King, a national chain with stores in Northern Virginia, the Blueberry Heaven is a 260-calorie drink with lots of fruit. But if you drink the Chocolate Hulk instead, you get 846 calories.

Even among seemingly healthful, fruit-filled drinks, the calorie difference can be significant. Mango Fest at Smoothie King has 320 calories, while the Banana Boat packs 520 calories--more than a McDonald's Quarter-Pounder with cheese.

Along with the main ingredients, many smoothie stands advertise "healthy" additions such as "immune formula," spirulina and vitamin powders.

Depending on how well the workers measure things, you could get an overdose (or underdose) of what you ordered, and there's no guarantee that the mixtures of herbs and vitamins will really help you.

If you want supplements, I recommend taking them separately, in a pill, where dosage is more controlled and you can read a label to find out exactly what you're getting and discuss it with your doctor.

Many smoothie places don't tell you how many milligrams of vitamins and minerals you're getting, and contrary to popular belief, you actually can overdose on vitamins or experience harmful interactions with prescription medicines.

Personally, I'd rather make smoothies at home. It's incredibly quick and easy, and I know what I'm getting. If I want a creamy dessert, I can whip up vanilla ice cream and fresh strawberries. If I want a lower-calorie drink, I can trade the ice cream for vanilla yogurt or low-fat milk. If I need extra protein, I can add powdered milk--no need for the fancy protein powders advertised at smoothie stands.

People who have problems digesting milk can use soy milk, tofu and the like. Iced green tea is another interesting base for a smoothie.

To make a smoothie, all you need beyond one of the liquids above is fruit. Popular choices include fresh fruits such as bananas, cantaloupe and peaches; fresh or frozen blueberries, strawberries, raspberries or pitted cherries; and canned apricots or pineapple.

You also can add spices like cinnamon, ginger or vanilla. Hard-core health nuts can add things like ground flaxseeds for heart-healthy, anti-inflammatory omega-three fats.

You don't need to measure things for smoothies. I usually add fruit to the blender and then add liquid, blend, and add a little more liquid until it is as thick or thin as I want it.

Some of my favorite combinations include:

Banana Flip: My mother's recipe involves blending milk with a peeled banana (I like overripe ones best--they're naturally sweeter). Sometimes I add cinnamon or nutmeg. Bananas and milk are rich sources of potassium, which helps athletes avoid muscle cramps and also can help reduce high blood pressure.

Red berry refresher: Follow the recipe above, but instead of bananas, use strawberries or raspberries for a tangier smoothie with more vitamin C and fiber.

Mango Lassi: Peel a ripe mango and slice the sweet flesh off the seed. Blend the fruit with plain yogurt. Add a bit of cardamom powder if you feel like it for a more traditional Indian flavor. Mango is rich in beta-carotene, fiber and vitamin C.

Papaya "Juice": My husband says his mother used to make this when he was a child in Peru. Now, he makes it himself: He just peels a papaya, adds it to the blender, and covers it with water, then blends. You'd think that would make a watery drink, but in fact it is thick and delicious. Papaya is rich in beta-carotene, which helps protect you skin and eyes, and vitamin C, good for the immune system.

Avocado Velvet: I first tried avocado smoothies at a Vietnamese restaurant. They sound odd but are amazingly rich and creamy, like ice cream. See the accompanying recipe for my own version, a silky smooth not overly sweet blend of avocado, nonfat milk, applesauce and a small amount of sugar. It's important to serve the smoothie soon after it's made, as avocados turn brown if exposed to air for long.

Jennifer Motl welcomes reader questions via her Web site, brighteating.com, or mailed to Nutrition, The Free Lance-Star, 616 Amelia St., Fredericksburg, Va. 22401.