A daily smoothie may reduce levels of cholesterol, blood sugar and insulin, a new study has found.
The new exploratory study on overweight participants measured the effects of a daily smoothie made with acai berries on markers for diabetes and heart disease. It discovered effects such as reductions in glucose, insulin and cholesterol levels (1). The study’s authors reasoned that the high fibre, antioxidant, and fatty acid combination in the acai smoothie could explain these positive effects.
Previous studies have noted that reductions in fasting glucose of 3.6 percent and in cholesterol of 2.3 percent result in a significant reduction (58%) in the risk of becoming diabetic. In this current study, fasting glucose was reduced by 5.3 percent and cholesterol by 10.6 percent, indicating a significant reduction in the risk of developing diabetes.
This was a small, prospective study, and it is hoped that larger controlled trials may clarify the health benefits of smoothies.
Smoothies certainly offer excellent nutritional value. They blend the whole fruit, rather than just the juice, delivering a good serving a fibre along with the fruit’s vitamins and antioxidants. The fibre content helps to provide a steady release of energy rather than the sugar rush of pure fruit juice.
Smoothies are simple to make, delicious to drink and are a great way to give yourself a nutrient boost. Ideal summer fruits are blueberries, peaches, plums, strawberries, watermelon, kiwifruit and bananas. To boost healthy fats, add flaxseed oil, avocado, walnuts or ground flax. To boost energy and fibre, blend in some oats. And to boost your protein intake, try adding some silken tofu or hemp protein to the mix.
Omega-3 boost: Blueberry and banana smoothie with ground flaxseed
Serves 1
This sweet and creamy smoothie will give you a welcome boost of omega-3 and fibre. You can buy ground flaxseed. Or even better – buy whole flaxseed and freshly grind them in a coffee grinder or in a smoothie maker designed for the job.
- 100g natural probiotic yoghurt
- 1 small banana
- Handful blueberries (fresh or frozen)
- 100ml skimmed milk (or a milk substitute such as soya milk or oat milk)
- 1 tbsp ground flaxseed
- Optional: seeds from one vanilla pod
Sports recovery shake: High protein summer fruits
Hemp is not only a source of plant-based easy-to-digest protein, but it also boasts significant amounts of fibre, magnesium, iron and essential fatty acids. Montmorency cherries in CherryActive ‘mop up’ free radicals produced by training, helping to support muscle repair and prevent Delayed Onset Muscle Soreness.
- One banana
- Two handfuls frozen summer fruits
- 3-4 tbsp hemp protein powder
- 250ml skimmed milk (or a milk substitute such as soya milk or oat milk)
- Optional: 20ml CherryActive concentrate
Kids Eat Your Greens! Popeye’s Sweet Spinach Smoothie
A brilliant way to encourage kids to eat their greens! Children love the sweetness of the fresh strawberries and banana, while the spinach is loaded with antioxidants, iron, Vitamin K and magnesium.
- Large handful spinach
- 10 strawberries
- 1 small banana
- 200ml water
- 50ml natural probiotic yoghurt
- Optional: honey to taste
Written by Nadia Mason
References
(1). Udani JK et al. Effect of Acai berry preparation on metabolic parameters in a healthy overweight population: a pilot study. Nutrition Journal 2011; 10:45
(2) Image courtesy of gameanna.
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