Fruit And Yoghurt Smoothies: Why Make Them?

Fruit and yoghurt smoothies are drinks that can have specific health benefits if properly incorporated into your diet. However, their improper use can have negative consequences, especially if mistakes are made in their preparation. You should take care of the proper selection of ingredients and their appropriate combination.

Almost all foods can be included in a healthy eating plan. The key to ensuring variety satisfactorily is played by the precise amount of each food consumed. The same should be considered when choosing fruit and yoghurt smoothies.

What are the characteristics of fruit and yoghurt smoothies

Among the benefits of fruit and yoghurt smoothies, the presence of probiotics and antioxidants should be noted . The former have been shown to have a positive effect on the intestinal microflora, resulting in improved overall health.

In particular, probiotics help to improve the functioning of the immune system and thus reduce the risk of infectious diseases. For their part, antioxidants are substances necessary 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 evidenced by a study published in the journal Clinica Chimica Acta , which describes how regular consumption of these substances is associated with better health.

We cannot forget about the protein input provided by fruit and yoghurt smoothies. They provide proteins with high biological value, containing all the essential amino acids that the body cannot produce itself.

According to experts, adequate consumption of these nutrients reduces the risk of problems that threaten muscle mass. One of the most disturbing would be sarcopenia.

How to properly prepare fruit and yoghurt smoothies?

There are a number of factors to consider when making fruit and yogurt smoothies. First, you should eat the whole fruit, not just the juice that has been squeezed out of it. Thus, gastric emptying is slower due to the presence of fiber. This in turn reduces the effects of fructose on metabolism and blood glucose levels.

On the other hand, it is recommended to always choose fruit with vivid, intense colors, such as forest fruit. In general, it is pigments that contain a greater amount of phytonutrients with antioxidant properties. In this way, the proportion of substances with beneficial health properties is maximized.

Finally, you should always monitor the quality of the yoghurt that you add to your shake. It is best to use natural yoghurt, even Greek yogurt, if you need a higher density and are not on a hypocaloric diet.

In any case, it is recommended to avoid the sweetened versions or those with added artificial colors. Sugars have a detrimental effect as they increase the metabolic stress of the pancreas. In turn, sweeteners have the same effect by modifying the intestinal microflora.

When to enjoy fruit and yoghurt smoothies?

Fruit and yoghurt smoothies are the best snacks. During breakfast and in the evening, the body is not prepared to metabolize sugars. This has to do with the activity of the circadian rhythms that control hormone production.

However, in the middle of the afternoon, the body is able to optimally metabolize carbohydrates, thus reducing their negative impact on health.

In addition, because they contain fiber and protein, the fructose in fruit smoothies and yoghurt will not be absorbed too quickly. As a result, the blood glucose level will be stable and the pancreas will not be over-stimulated.

Other optimal ingredients that can be added

Besides fruit and yoghurt, there are other ingredients that can complement these smoothies fantastically. Both nuts and seeds are able to increase the protein content and also provide high-quality fatty acids.

On the other hand, we will achieve the optimal effect by also adding some kitchen spices. For cocktails, cinnamon usually works best. It has the property that it positively influences the reduction of the risk of developing type 2 diabetes.

Even adding pure cocoa or coffee can be beneficial. Both of these ingredients contain a large number of antioxidant phytonutrients. In addition, they have also shown their effects in preventing aging and the formation of free radicals.

Include fruit and yogurt smoothies in your diet

Although they are not recommended to be eaten at any time, smoothies made of fruit and yoghurt can provide nutrients that are beneficial to your health. However, it is not an optimal meal in your daily diet, although it can be included with some frequency.

In order to maximize its positive effects, fruit should be properly selected, as well as the yoghurt that will be used to prepare the recipe. Also, for additional benefits, try adding nuts or spices to your smoothie.

Remember that the basis of a good diet is variety. Supplementing snacks with fruit and yogurt smoothies can generate a positive effect thanks to the content of antioxidants, probiotics, proteins and fats. Of course, always try to avoid the industrial versions. Better prepare them at home for the best quality.