You may think that fruit smoothies are more nutritious than soda, and that is true. Depending on the ingredients in a smoothie, it can be a good source of vitamins, carbohydrates, protein and minerals, such as calcium. However, some varieties are based on fruit juices and frozen yogurt and may be very high in calories and sugars.
Identification
Smoothies first hit the market in the United States in the late 1960s. Health food stores were among the first to sell them. The primary market was health-conscious individuals. A fruit smoothie is a blended, cold, sweet beverage of milkshake-like consistency made from fresh or frozen fruit, fruit juices and other ingredients such as crushed ice, sweetener(s), milk, soy milk, frozen or regular yogurt, protein powder or powdered herbal supplements. Unlike slushy drinks, fruit smoothies have a milkshake-like consistency.
Commercial Fruit Smoothies
Jamba Juice sells regular and "light" fruit smoothies made with fresh and frozen fruit and juice, a dairy base and optional ingredients. For example, their "light" 16 oz. Strawberry Nirvana smoothie provides 163 calories, 0 g of fat, 5 g of protein, 38 g of carbohydrates, 34 g of sugars, 4 g of dietary fiber and 158 mg of sodium. Their regular 16 oz. Orange Dream Machine smoothie provides 378 calories, 2 g of at, 1 g of saturated fat, 12 g of protein, 83 g of carbohydrates, 78 g of sugars, 1 g of dietary fiber and 217 mg of sodium.
Commercial Fruit-Yogurt Smoothies
TCBY makes fruit smoothies with frozen yogurt. These are larger, about 20 oz. For example, their Strawberry Surge smoothie provides 400 calories, 0 g of fat, 8 g of protein, 98 g of carbohydrates, 91 g of sugars, 3 g of dietary fiber and 220 mg of sodium. Their 20 oz. Tropical Bliss smoothie provides 360 calories, 0 g of fat, 4 g of protein, 85 g of carbohydrates, 83 g of sugars, 2 g of dietary fiber and 220 mg of sodium.
Carbohydrates, Protein and Fiber
Smoothies made with real fruit do offer the benefits of consuming fruit, even if it is blended. Fruit smoothies, with or without frozen yogurt, are high in carbohydrates, needed for energy, although much of it is in the form of sugars. Too much sugar contributes to dental caries and possibly excess weight. Some smoothies are rich in protein. Protein is necessary for building body cells, tissues and muscles. In addition, smoothies made with real fruit provide dietary fiber, which is important for digestive health.
Vitamins and Minerals
Because fruit smoothies usually contain some dairy and plenty of fruit, almost all are rich in vitamin C and calcium. Vitamin C is an important antioxidant nutrient that helps strengthen the immune system and is important for wound healing, building collagen and promoting healthy gums. One of the most important functions of calcium is in building and maintaining strong bones and teeth. Calcium also aids in muscle contraction and helps regulate blood pressure.
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