Blending Your Way to Health: Smoothies as Nutritional Powerhouses

"The doctor of the future will give no medication, but will interest his patients in the care of the human frame, diet and in the cause and prevention of disease."~Thomas A. Edison

We all do it-breakfast on the run, skipped meals, snacks devoid of nutrition (and filled with things we'd be better off avoiding), and workouts that finish with Gatorade or a candy bar. Smoothies are the answer to these ills! Whether you have time to blend up something really yummy, or just shake with water and go, read on for making the most of this habit for good nutrition. Protein is the cornerstone of any smoothie, so we'll start there.

Choose a Protein

There are several choices when it comes to protein and here is what you should know about each:

Whey Protein-Whey is a by-product of the cheese-making process. It is a complete protein (has all of the essential amino acids) and is from an animal source. Whey is a favorite of body builders because it is high in the branched chain amino acids, which are used to build muscle. Depending on the brand, you will get whey protein concentrate, whey protein isolate, whey isolate hydrolysate, or some combination of these. Whey protein concentrate is the least processed and closest to the whole food form. It is roughly 70-85% protein and retains some of the fats and carbohydrates that are in the whole food. It may also better preserve the immune building properties of whey. On the downside, it still has some lactose in it so is not best for those that are dairy sensitive.

Whey protein isolate goes through a further filteration process that removes most of the fat and carbohydrates, including the removal of all but trace amounts of lactose. It is 90-95% protein and more expensive than the concentrate. Because it is more processed, it may not have the immune system benefits that the concentrate does. The whey isolate hydrolysate is basically a pre-digested whey that is virtually free of all allergens and very well absorbed. It is the most expensive of the three forms. Any one of these will give a quality source of protein, but those with a dairy allergy or very high protein needs may want to use one of the latter two types.

Egg White Protein-Like whey protein, egg white protein is high in the branched chain amino acids and therefore is also a favorite of bodybuilders. Egg white is a complete animal protein that is fat and lactose-free. It has a low glycemic index and is good for those with blood sugar issues. It has virtually no carbohydrates and is low in calories, so may be helpful in weight loss.

Soy Protein-Soy is a plant protein that is a complete protein. Of all of the proteins, in studies it shows the most benefit for cardiovascular issues. It is recommended for those with metabolic syndrome. Since soy is often genetically modified, you will want to make sure you get a brand that is GMO free. Soy has a mildly estrogenic action, so those with a risk of estrogen-sensitive breast cancer may want to avoid it. Soy is one of the common allergens, so some people may have difficulty digesting it. It is a good choice for vegetarians or vegans.

Rice Protein-Rice is a plant protein and is NOT a complete protein. You will typically see it mixed with other proteins to create a complete protein, or with amino acids added to it to make it a complete protein. Rice is considered to be hypoallergenic and is therefore the choice for highly sensitive individuals, or those with colon or inflammatory issues. It is also appropriate for vegetarians and vegans.

Hemp Protein-Found in the seed of the cannabis sativa plant, this plant does NOT contain psychoactive properties. It is an excellent source of omega-3,6 & 9, is a complete protein, and is a good source of iron, calcium, B vitamins, magnesium, copper , zinc, and vitamin E. Hemp is not as high in protein as soy, but is a simpler protein and more easily assimilated. It is also an excellent source of fiber. It is low in saturated fat, so is appropriate for those limiting their fat intake. It has a rich, nutty flavor and is excellent in smoothies.

Other Plant Proteins-Vegan or vegetarian proteins may include several types of plant proteins in order to make a complete protein. Pea protein, quinoa, chia, amaranth, millet, spirulina, garbanzo bean, pumpkin seed, flax, buckwheat, sunflower seed and others are used.Read more