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They contain lots of vitamins and nutrients Fruit and VegetablesSmoothies are considered a healthy breakfast and a valuable snack. But is it really like that? The fruity drinks that are now in… all variations exist, sometimes contain sugar and pesticides and therefore do not fit into a healthy lifestyle. Today we’ll tell you what the differences are between freshly squeezed smoothies from the juice bar, commercial drinks from the supermarket and that prepared smoothie consist of local cuisine. You will also find out how your… Smoothie a delicious slimming product that supports your fitness goals.

What are smoothies?

Smoothies (from English for “smooth”, “supple”) thick juices made from pureed fruit, vegetables and sometimes dairy products that are freshly prepared in the Juice bar or as commercial finished product sold. Unlike fruit juices Smoothies the whole fruitthat are here together Peel is processed and serves as the basis of the drink. The term “Smoothie“ is not protected, which is why there are no fixed requirements as to what must be contained in the drink. There are also no limit values ​​for pesticide residues.

Originally come from Smoothies from the USA, where they first appeared 1920 in Juice bars were offered. Back then they consisted of orange juice, water, egg white, vanilla extract, sugar and ice, which meant they were intended to appeal to a completely different audience than today. Only in the 1980ern Ice cream and sugar were removed from the recipe and the Smoothies reformed into a fruit drink that creates an image as healthy slimming enjoy.

Smoothies come with a wide variety of ingredients: banana, apple, strawberry, orange, spinach, optionally water, coconut water or dairy products… Because Smoothies primarily from Fruit and Vegetables exist, they supposedly fit in perfectly Recommendation of the German Society for Nutrition (DGE) to consume 5 portions of fruit and vegetables every day (“5 a day”). In fact, the DGE advises against viewing smoothies as a complete substitute and recommends replacing a maximum of one of the recommended portions of fruit and vegetables with the thick drink.

Smoothies: these are the differences

You can smoothies prepare yourselfor them in buy in commercial form. There are differences in their preparation and ingredients:

  • As the basis of the Smoothiit this one fruit pulp or fruit puree. The proportion here is ideally over 50 percent.
  • In commercial smoothies Juice and pulp portions are processed industrially. The smoothies are therefore lower in nutrients than fresh fruit.
  • Green smoothies or “Green Smoothies” or “Green smoothies“with a high proportion of green vegetables such as cabbage, spinach, herbs and co. The vegetables are said to reduce the risk of heart attacks, inflammatory diseases and stroke, which is also true green smoothies valuable for them Health might.

Are smoothies really that healthy?

Smoothies are considered healthy Breakfast or snack alternative, whose nutrients can be absorbed particularly well by the body. Compared to juices, they also have the advantage that they are more filling. Because here all the ingredients only mashed and remain in the drink, there is a lot in smoothies fiber.

Fiber, in turn, provides a long-lasting feeling of satiety and activate the digestion. If you’re now thinking that instead of eating fruit, you could simply cover your daily fruit and vegetable needs with a glass of your favorite smoothie, we’re sorry to disappoint you…

Commercial smoothies: Lots of sugar, few vitamins

Depending on their ingredients can Smoothies real Calorie and sugar bombs be. This is especially true for finished ones Smoothies from the supermarket. Some supermarket smoothies even contain more sugar than a comparable amount of cola: there is up to 100 milliliters 15 grams of sugar in the drinks – an amount equivalent to around 5 sugar cubes. The recommended amount of maximum 25 grams of sugar a day is often exceeded by drinking a single commercial smoothie (approx. 330 milliliters).

An investigation by the Ökotest also showed that the Half of all commercial smoothies contain pesticides is burdened and partly no vitamin C contain. The commercial smoothies tested rarely contain what the name promises: smoothies that are advertised and sold as “green smoothies” often have a vegetable content that is less than 50 percent vegetables. So green is at best the marketing promise here.

If you buy your smoothie in the supermarket, if in doubt you should always take a look at them ingredient list and throw out the nutritional values. A high proportion of vegetables is recommended, as vegetables contain a higher proportion of water and therefore fewer calories than fruit. Also Vitamins and Trace elements are usually contained here in larger quantities.

Commercial smoothies: Fruit and vegetable content should be at least 50 percent

Should you go to one? commercial smoothie grab, it is advisable to take the proportion whole Fruit and Vegetables to be noted. This should be loud DGE at least 50 percent lay. Such a Smoothie can sometimes replace a portion of fruit or vegetables. In principle, according to the DGE, this should not be done every day and warns clearly: “Replacing all fruit consumption with juice is by no means recommended.”

Figure trap smoothie – you should avoid that

Smoothies Depending on their ingredients, they are a healthy alternative to your normal breakfast or can become a real calorie bomb if they contain sugar and nutritious calories such as nuts and the like. Make sure the smoothies you buy from the supermarket have a high vegetable content. You should stay away from the following ingredients if you don’t want to gain weight:

  • Bananas
  • Avocado
  • nuts
  • Nussmus
  • Added sugar, additives and isolated nutrients should not be included in the smoothie.

This is what your smoothie will be like to the slimming agent

A safe alternative to bought smoothies from the supermarket are homemade smoothies. Here you can see the list of ingredients yourself and design your smoothie so that it fits into your nutrition plan. If you prepare your smoothie yourself, preferably use low-calorie, nutrient-rich ingredients such as:

  • green vegetables (cabbage, spinach, lamb’s lettuce)
  • Berry
  • Low-calorie milk alternatives such as almond or coconut drink
  • avoid products that contain banana pulp and glucose

Homemade smoothies made from the ingredients mentioned can make a valuable contribution to your Health afford; this is especially true for green smoothies. However, in order to benefit from the positive effects of your smoothie, you should always have yours Total requirement in calories Keep an eye on it and, if necessary, enjoy the smoothie as a meal replacement (for example as breakfast).

Recipe: Slimming smoothie with spinach


  • 150 g young spinach
  • 0,5 Orange
  • 250 ml coconut water


Wash the young spinach, halve the orange and squeeze it. Then puree the ingredients in a hand blender and add water if desired.


Smoothies are considered healthy alternative for breakfast or as a vitamin-rich snack. That may be for yourself prepared smoothies with a high proportion of vegetables apply – for the majority of people commercial smoothies from the supermarket, this does not apply. These often contain a lot of sugar, while the actual ones Benefits – green vegetables, vitamin C, fiber – hardly anything is contained.

With it Smoothies If you actually make a valuable contribution to your health, we recommend that you prepare your smoothie yourself. Stop preparing green, fresh vegetables and keep an eye on your calorie needs. This way you can be sure that your smoothie won’t become a figure trap.


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