If you want the best shake of your life that will improve your gut health, we have the recipe for you! Today, many people enjoy smoothies as a convenient and delicious way to get nutrients. They’re a perfect snack on the go, a quick breakfast, or even a healthy dessert at night. Plus, you can choose from thousands of different recipes with fruits and vegetables of your choice or a classic green smoothie. What could not love?!
However, depending on your taste buds, the best smoothie may not always have the most significant health benefits. For example, many shakes in restaurants add sugar or other sweeteners that reduce the nutritional value. Even if you make them at home, they can still raise your blood sugar by adding lots of fruit.
Fortunately, a gastroenterologist explains how to make the best shake that balances healthy fats, proteins and carbohydrates. Read on if you want to make this delicious smoothie yourself!
How to make the best smoothie to improve gut health
Ingredients
*Note: If you are unsure about any ingredient, always check with your doctor first about any personal health issues you may have.
- Dr. Bulsiewicz recommends using bananas as a base for your smoothie as they have a thick, creamy texture. If you can freeze the bananas first, it will make an even more delicious smoothie! A medium-sized banana contains about 3 grams of soluble and insoluble fiber. These types of fiber improve gut health, speed up digestion, and promote regularity. However, since a banana contains about 14g of sugar, you can use half and save the rest.
- Dark, leafy greens. To balance the sugar in bananas, you should also include some vegetables. Cruciferous vegetables like arugula, broccoli sprouts, and cauliflower have tons of fiber and are a great addition to a smoothie. Arugula and broccoli sprouts, in particular, contain large amounts of sulforaphane. This sulfur-rich compound offers excellent antioxidants that can reduce cancer risk and even improve glucose levels in type 2 diabetes. However, if you’re not a fan of any of the veggies, any leafy green vegetable will make this the ultimate smoothie. .
- Berries like blackberries, blueberries and raspberries are called superfoods. They have vital nutrients like soluble fiber, vitamin C, manganese, vitamin K1, copper and folic acid. They also have a low glycemic index, which means they don’t raise your blood sugar. Finally, berries provide abundant antioxidants such as anthocyanins and polyphenols, which reduce oxidative stress. One study found that blackberries, blueberries and raspberries have the highest antioxidant content of any fruit!
- For the best smoothie, Will also recommends adding flax, hemp, and chia seeds to the mix. They’re packed with soluble fiber, omega-3 fatty acids and plant-based proteins, making for a complete shake. Hemp seeds, in particular, offer relatively high amounts of protein, around 25% of total calories. 2-3 tablespoons will provide about 11g of protein, similar to a serving of beef or lamb.
- Milk of choice. Add non-dairy or cow’s milk to complete the best smoothie you’ve ever had. Will prefers oat milk because it has a creamy texture and offers beta-glucan, a soluble fiber that can lower bad cholesterol. ONE studying found that people who took 3.5 grams of beta-glucan a day for 5 to 6 weeks reduced LDL cholesterol by 4%. You would only need to drink about three cups of oat milk a day to get similar results.
Make this nutritious smoothie
So, now that you know the plentiful health benefits, let’s tell you how to make this delicious smoothie!
- Place 1/2 frozen banana, 1/2 cup arugula, and 1/2 cup broccoli sprouts in a high-powered blender.
- Then add 1 cup of frozen blueberries, 1 tbsp. of ground flaxseeds, 1 tablespoon of hemp seeds and 1 tablespoon of chia seeds in the mixture.
- Add 1-2 cups of oat milk or enough to cover the ingredients. You can always add a little water if needed.
- Then mix the ingredients until well combined, pour into a glass and enjoy! You can even add cocoa nibs or shredded coconut on top for extra texture and nutrients.
Other delicious smoothie recipes to try
1. Banana, Ginger, Orange and Strawberry Smoothie
When you think of smoothies, ginger might not come to mind as a typical ingredient to use. However, ginger can help reduce inflammation and support healthy gut bacteria. ONE studying he’s even found that it helps reduce belly fat, a plus. Bananas, strawberries and oranges mask the strong flavor of ginger, balancing it with sweetness. It’s a perfect combination to try and only requires a few ingredients.
To make the smoothie, mix:
- a frozen banana
- Two cups of frozen strawberries
- 1 inch peeled fresh ginger root
- 1/4 cup of orange juice
2. Matcha Fruit Smoothie with Green Tea
Chinese Zen Buddhist monks have been drinking matcha green tea for hundreds of years to improve their meditation. In addition to the mental calm that tea induces, it can also help you burn fat and boost energy without causing anxiety.
To make this green tea smoothie, mix:
- Two teaspoons of matcha green tea powder
- Two frozen bananas
- Two large handfuls of spinach
- One large frozen mango
- 1 cup plant-based milk (for extra creaminess, use oatmeal or coconut milk)
Final Thoughts on the Best Recipe for Your Gut
Everyone will have a different opinion on the best smoothie they’ve ever had. Some people like peanut butter and chocolate, while others prefer green smoothies. However, the recipe above should please even the most discerning smoothie eaters because it includes a little bit of everything.
You get the creaminess of oat milk and frozen bananas, the sweetness of berries and the protein of chia and hemp seeds. Also, don’t forget about the antioxidants in every leafy green! All these ingredients will ensure a healthy gut and happy taste buds too.
If this doesn’t sound like the best smoothie for you, feel free to try the other recipes! They would make a perfect green smoothie to give you energy for the day ahead.
By Kristen Lawrence. Article in English