Smoothies are considered healthy. Many people drink the juices from pureed fruit or vegetables every day. But the popular drinks often contain more sugar than cola – up to 15 grams per 100 milliliters. That equates to about five sugar cubes. The maximum amount of 25 grams of sugar per day recommended by the World Health Organization is often exceeded with a smoothie. Many blends are also very high in calories because they contain a lot of sweet banana.

No specifications for manufacturers

The term “smoothie” is not protected. There is no definition of what must be included in the drink. The German Society for Nutrition demands that smoothies should consist of at least half of fruit or vegetables in pieces or puree. But manufacturers don’t have to stick to that. There are also no limit values for residues of plant protection products for finished products – but for individual vegetables and fruits. In Mecklenburg-Western Pomerania, food inspectors found five out of 19 smoothies checked in the summer of 2019. The trendy product can enrich the daily diet, but should not be an exclusive substitute for fresh fruit and vegetables, according to the State Food Safety Office.

Preventing diseases with green smoothies

So there is a strong reason to make smoothies yourself – preferably from organic ingredients. Green smoothies, which consist of little fruit and lots of green vegetables, are especially healthy. They can help prevent various diseases, for example:

  • Heart attack and stroke due to atherosclerosis
  • Rheumatic diseases
  • Osteoporosis

If you want to benefit from green smoothies, you should eat them instead of a meal – not in addition. Smoothies contain many calories that make you fat along with a regular meal.

Ingredients for green smoothies

The ingredients for green smoothies are, for example, spinach, lettuce and cucumber, as well as herbs, nettles or the green of carrots and radishes. They are rich in bitter substances and antioxidants. The salad and leafy green of vegetables contain up to three times as much iron and magnesium and up to seven times as much vitamin C as in the tubers themselves. For dilution, water should be used instead of juice, as juices contain a lot of sugar.

Tips for preparation

A powerful mixing device is important for the preparation. The rule of thumb for a smoothie is to mix 200 to 300 grams of leafy green or salad with fruit, some water and lemon juice, and some olive oil or almond mousse. Then top up with 0.5 liters of water and the juice of half a lemon. Puree for about two minutes at the highest level, dilute if necessary and season with spices.


Puree fills up

If you feel that you are not fed up with drinking alone, you can prepare smoothies as puree. Use less water and more avocado or yoghurt when mixing.