Are smoothie bowls good for you?
Aren’t smoothie bowls fattening?
Don’t they have a lot of calories?
Our friends over at Bowl and Arrow get asked these questions a lot. So we’re here to clear up the myths around smoothie bowls and teach you what to include in your blend to ensure you are getting the best bang for your buck.
More of a watch-and-learn kinda person? You can check out the Instagram Live we did with the Bowl and Arrow team.
Firstly, let's make it known that a smoothie bowl IS a whole meal - not just a drink to have alongside a meal. Just like a lot of other meals, smoothie bowls can be amazingly nutritious, or nutritionally lacking - it really depends on the ingredients used!
A smoothie with lots of fruit, sugar syrup, and apple juice is not going to provide the same nutrient profile as a smoothie that contains vegetables, nuts, fruits, and good fats - like the ones at Bowl and Arrow. So let’s boil it down.
Are smoothie bowls and smoothies a healthy choice?
Smoothie and smoothie bowls absolutely CAN be a healthy choice - so long as they are what we consider a balanced meal! Our idea of a balanced meal is one that contains ~50% non-starchy carbohydrates (berries, kiwifruit, spinach, beetroot, pineapple), ~20% starchy carbohydrates (banana, mango, oats), ~20% protein, and ~10% fats. Balanced meals have a less severe effect on our blood sugar levels so after eating, our hunger hormone leptin decreases, and the appetite-suppressing hormone ghrelin is raised. This allows us to stay full for longer, and get on with our day without searching for a snack every half hour.
Smoothies and bowls that provide a balanced nutrient profile ARE a healthy choice. They will keep you fuller for longer, provide you with a variety of vitamins and minerals to nourish your cells, and maintain steady blood sugar levels to keep you functioning at your very best!
Should we be looking at the calorie content of a smoothie/bowl or other factors? Is this a helpful indication of a ‘healthy’ option?
Ah, the calorie debacle. Let’s clear this one up.
Calories are a measure of energy. Just like centimetres are the measurement units for the length of a table, calories are the measurement units for the energy in the food we eat. But what does this actually mean? Our bodies are constantly using energy - even when we are laying at rest, the basic metabolic processes in our body need energy to keep functioning. Then, when we are going about our days, working, exercising, even just standing - our need for energy increases. Food is the fuel for our bodies - so eating provides us with this energy. Keeping in mind the balanced meal idea, it is crucial to understand that different macronutrients (proteins, fats, and carbohydrates) have different caloric values and different effects on our bodies. Protein and fats will keep you fuller for longer whereas carbohydrates provide a shorter and sharper source of energy. So despite the caloric content, a balanced smoothie bowl should keep you full and satisfied until your next meal!
Also, remember that food has much more value than just energy - it is hydrating, contains essential nutrients, provides you with mental clarity, maintains blood sugar levels, strengthens your bones, boosts your immune system, and satisfies your SOUL! So keep in mind:
Calories = energy.
Calories ≠ health outcomes.
What are some of the key ingredients we want to be looking for in a perfect smoothie?
Now that you know what a balanced meal looks like, we can put this into context! In the perfect smoothie, we want to meet this model. A great base to a smoothie would be some starchy carbohydrates - banana, steamed/frozen kumara and mango are all great options! Now, we want to get some protein in there - a scoop of protein powder, a spoonful of hemp seeds, chia seeds, or a ¼ cup of Greek yoghurt. Next, we need to boost the micronutrient profile and add some flavour (a.k.a - add some non-starchy carbohydrates). Blueberries, raspberries, strawberries, kiwifruit, oranges, spinach, feijoa, beetroot and pineapple are all great options here! Finally - your source of fat. Some amazing options are avocado, nut butter, and granola - and what's even better is these can go on top of your bowl for extra crunch and flavour!
What are some ingredients we should avoid?
When making smoothie bowls at home, our advice is to keep it simple and minimal. We want to avoid any sugar-sweetened products (such as flavoured yoghurts, ice cream, syrups, sweetened nut milk) and stick to the likes of Greek yoghurt and unsweetened almond milk. Then, the fruit in the smoothie will not only provide the sweetness we crave, but it will also provide us with fibre and nutrients to nourish our bodies!
Should I avoid nut butter and coconut products because they are ‘fats’?
Absolutely not! Let's get something straight here - fats DO NOT make you ‘fat!’
Fat is an essential part of our diet as they provide insulation to our bodies, function in the membranes of our cells and store vitamins A, D, E and K which are essential for our bodies. What we do want to be careful of is the TYPE of fat we are consuming. Saturated fats are those that are solid at room temperature such as coconut oil and butter, and should be consumed minimally as excess consumption can cause inflammation. Mono and polyunsaturated fats are essential as they provide omega-3 and omega-6 fats which cannot be made by the body. The eyes and the brain in particular require these fats to optimise visual activity and cognitive function. Nut butter generally contains just 14% saturated fat, as well as providing 59% monounsaturated fat, and 27% polyunsaturated fat (good fats), and research has found consuming nut butter can lower blood cholesterol, blood pressure AND reduce inflammation. So please don't boycott fats! In moderation and alignment with our balanced meal, fats are MAJORLY beneficial to our bodies! Plus, they’re one of the most delicious toppings to add to a smoothie bowl!
Do superfoods (like cacao and Maca) really make a difference?
Superfoods are, by definition, nutrient-rich foods considered to be especially beneficial for health and well-being. There are absolutely some foods that have more diverse nutrient profiles than others, and there are some powders and mixes that have great health benefits. Cacao powder's main claim-to-fame is due to its content of polyphenols which have antioxidant and anti-inflammatory properties, as well as its content of vitamins and minerals. Likewise, Maca powder is known to be high in minerals - especially calcium and iron. Adding the likes of Maca powder or cacao to already balanced meals will definitely boost the nutrient profile of the meal. However, these products do not contain any 'magical' properties that other foods are lacking. They are simply another way to get some extra nutrients in. What we don't want is for these superfoods to be REPLACING the likes of whole foods in the diet. Balance and moderation are the keys here!
The great thing about smoothie bowls or smoothies is that you are able to add in any extra nutrient supplements you require for your individual needs.
What are some ingredients to include to help sustain us for longer?
Protein, protein, and more protein! The word protein literally means of prime importance. Proteins make up the structures of our bodies - muscles, skin, hair, AND provide us with high-quality energy keeping us feeling satiated and full for longer. So we want to include a decent source of protein in every meal we eat! Some great sources of protein are:
Protein powders (aim for a powder with >20g per serve)
Cow's milk
Soy milk
Greek yoghurt
Chia seeds
Nut butter.
Again, aiming to create a balanced meal will keep you sustained, satiated and feeling great!
So now that you’ve your nutrition facts straight - grab out your blender and get creative! The best thing about smoothies is that you can really make them hit the spot by adding your favourite flavours and crafting a beautiful, aesthetic, Instagram-worthy topping. Ahh, health never tasted so good!
Need some guidance to get you started? Bowl and Arrow has kindly shared the recipe below so you can begin making your own smoothie bowls!
