Are smoothie bowls really healthy? The experts answer us
HEALTH - If you have an Instagram account, you couldn't miss them! Crowned with mountains of bright fruit and promising toppings—the smoothness of shredded coconut, the bittersweet delights of crushed cocoa beans, the appetizing burst of chia seeds—they are always photographed from above like a distant island seen from the window of an airplane.
The smoothie bowl and its little brother the acai bowl appeared several years ago, and their popularity does not seem to be waning. But do these superb preparations really represent a healthy breakfast?
"If smoothie bowls can be so misleading, it's because of their ultra high-end price and their ability to ride the healthy trend," says dietician-nutritionist Ilana Muhlstein.
"Between marketing promoting many exotic ingredients whose real virtues most people don't know about — maca, spirulina, reishi, etc. — and very high prices, you are given the impression of an exceptional product."
Yet many of these bowls contain just as much sugar, calories and carbs as a stack of donuts. And that's not to mention all those eye-catching toppings that make them Instagram staples!
Always check the sugar content of your smoothie bowl
AdvertisementFans of the various smoothie bars and fruit juices that we see developing at the moment may have noticed: these products are not necessarily so interesting from a nutritional point of view.
Jamba Juice's Açaí Primo Bowl, for example, has 490 calories and 67g of sugar; for the Açaí Blueberry Bowl from Juice Press, it's 260 calories and 34 g. And even the All-Star Açaí Bowl from Juice Generation, yet one of the least sought after, displays 345 calories and 47 g of sugar on the counter. While fruits are the main contributors to this last figure, even so-called "natural" sugars can have adverse health effects, especially when associated with relatively low protein, fat and fiber intakes.
According to a 2014 study, added sugars—found in many tasty toppings like muesli—may increase the risk of cardiovascular disease. But even by sticking to smoothie bowls made with whole fruit, you're bound to be consuming a lot of fructose. However, another study published in the American Journal of Clinical Nutrition showed that excessive consumption of this substance could lead to the development of insulin resistance and even, in the long term, diabetes. Other research (admittedly controversial) has recently shown a possible link between high sugar foods, which increase insulin levels, and acne problems.
Don't be fooled by color, either: Even "green" smoothie bowls typically rely on fruits and juices to offset the bitterness of botanicals such as spinach. Just look at the Hella Good Greens Bowl from Juice Generation: in addition to spinach and plant-based protein, it contains banana, mango and blueberries, which give it all its flavor. Result: a total of 490 calories — and 46 g of sugar.
AdvertisementAs for "superfoods" like acai, don't take them for a panacea. “Despite their health benefits, in such small quantities, their effects are likely to be very minimal – unlike those of sugar and calories”, underlines Ilana Muhlstein.
The perfect combination of nutrients to leave you hungry...and on edge
If Jessica Cording, dietician and health coach, often advises her clients against consuming these types of products, it is because they sin on two key issues: the distribution of nutrients and the size of the portions.
"Whether it is of natural origin or not, sugar consumed alone, without proteins or lipids, passes directly into the blood. In addition, a bowl contains a lot of calories! By eating it for breakfast, you will have the illusion to satiate you, but you run the risk of feeling hungry again very quickly."
To define the most suitable diet for everyone – which depends on various factors, in particular morphology and physical activity – the dietician has a technique: avoid the “anger of an empty stomach”.
"A balanced meal must provide fat, sugar, carbohydrates and proteins, thus ensuring a slow release and a regular breakdown of nutrients in the body. It also helps to stabilize the mood, avoiding that feeling of nervousness and irritation that accompanies cravings."
Due to their relatively low protein content, smoothie bowls cause a sudden spike in blood sugar. Result: a sudden rise in blood sugar levels, followed by an equally rapid drop. Ideal for feeling weak and muddy after a few hours, with frequent mood swings as a result.
Even adding a little nut butter to balance things out will have little effect. For example, the Island Pitaya Bowl from Jamba Juice contains 470 calories and 70 g of sugar, for only 6 g of protein. For the Juice Press Almond Butter Acai Bowl, that's 7g of protein and 24g of sugar, for a total of 360 calories. A few high-protein, healthy-fat ingredients, such as nut butter, can certainly bump those numbers up a bit — but beware, they'll also add a hefty chunk of calories!
Nutritionists are also appalled by the portion sizes often offered commercially. And it's just as easy to get carried away when making a homemade smoothie bowl, especially when you want it to be generous and appetizing. Most are the equivalent of multiple servings of fruit — far more than you'd eat at once if they weren't blended, says Cording.
According to the nutritional recommendations of the US Departments of Health and Agriculture, the recommended daily amount is 250 to 350 g of fruit for an adult with light to moderate physical activity. A quick reminder: a banana, a small apple, 80 g of dried fruit or 250 ml of 100% pure fruit juice each represent one serving. Thus, even homemade, these attractive preparations often contain far too much: you can easily reach two to three portions by mixing a banana and a handful of red fruits, with dried fruits as a garnish — and this for a single meal!
Advertisement"On this point, social networks play a significant role. All the photos show huge, highly sought-after bowls, crowned with multiple ingredients – it makes you wonder if people really consume all that!" points out our dietitian. "To evaluate such recipes, I really advise you to think about what you are doing. Ask yourself if you would not hesitate to consume the same amount of whole fruit at once. Of course, this advice seems a bit lame -joy, but controlling your portions is really an essential issue."
Mixed foods provide less fiber and a lower feeling of satiety
Whether presented in a bowl or not, the convenience of smoothies also has its drawbacks. Of course, a "drinkable" meal allows you to take fresh food with multiple nutritional properties everywhere... But your body will not react to it as to a more traditional meal.
"Mixing has the effect of breaking the structure of the fibers, harming the satiating capacity of food", explains dietitian Andy Bellatti. "In other words, eating 75g of strawberries, two bananas and a peach mixed together won't satisfy your hunger as much as eating those same fruits whole."
A 2014 study published in the Journal of the Academy of Nutrition and Dietetics showed that the more the people studied chewed their food, the less they consumed. Of a group instructed to eat crispy pizza, participants instructed to chew twice as much as usual took in around 10% fewer calories, for 15% less food. Sitting down to a "real meal" also makes all the difference.
"Mastication certainly releases enzymes involved in the digestive process, but its value is also behavioral", explains Jessica Cording. "Associated with the fact of consuming whole foods, it sends to our body the signal that we are eating. Sitting down, taking cutlery, putting something in your mouth before chewing it are all elements that contribute to a greater feeling of satiety."
Eating more slowly also influences the release of hormones and the rate at which they reach the brain. Quite simply, spending more time on your meals will let your body let you know it's full. This way you will avoid overdoing it.
A 2011 study published in the American Journal of Clinical Nutrition measured the levels of various hormones after a more or less chewed meal. The result: Participants who chewed the most had lower levels of the hunger hormone ghrelin. Instead, their levels were higher for GLP-1, a peptide that stimulates insulin secretion, and cholecystokinin (or CCK), which helps regulate appetite. These subjects therefore did not need to eat as much to feel secure.
In addition to the lack of protein and fiber and the high sugar content that characterize most smoothie bowls, their lightness can also impact their ability to fill the stomach. In another study by the Journal of the Academy of Nutrition and Dietetics, 35 men and women of normal build and 35 overweight or obese subjects ate two typical meals — once slow, the other fast. Participants who ate at a slower pace reported feeling full longer. So if you still opt for a smoothie bowl or other snack on the go, take your time: your body will notice the difference.
The good news: there are tricks to make these bowls really healthy
AdvertisementLovers of their practicality (and let's face it, of their potential for seduction on social networks), rest assured: there are a few parades.
All the nutritionists we consulted warn you about added sugars, as well as ingredients that naturally contain a lot of them. Andy Bellatti suggests replacing fruit juice with unsweetened plant-based milk. "Also opt for healthy, sugar-free toppings — shredded coconut, cocoa nibs, hemp or chia seeds — rather than muesli, honey or dried fruit."
Fancy something smoother? Avoid skim milk yogurt, as the fat makes the food more nutritious. Choose it instead with whole milk, but without added sugar.
According to Jessica Cording, you can also boost your protein intake with unflavored protein powder — or pea milk, which contains more of it than most other plant products.
"I also invite you to incorporate vegetables into your smoothies. The ideal is to use twice as much as fruit." Cauliflower rice, for example, will give your meal a thick, creamy texture, while providing valuable fiber and other nutrients — and all without "that really strong taste." "Said like that, it sounds weird, but the result is delicious."
Feel free to add hemp and chia seeds, in moderation. These products have real nutritional benefits, notes Andy Bellatti. "Here are two kinds of seeds that are very interesting to incorporate into your daily diet. They contain omega 3 fatty acids, which are very good for the heart. Hemp also provides a lot of protein, magnesium and potassium. The seeds chia, they are full of fiber, as well as calcium. Very versatile, they will easily pair with all types of food."
But like everything else, measuring your portions correctly is essential. For Jessica Cording, the total of your toppings should not exceed one tablespoon: it's up to you to divide them between a single ingredient or about a teaspoon of several types of delicacies. See it as a nice ornament, more than a part of your recipe.
The final word? Despite their appealing allure, all those smoothie bowls that catch your eye on your Instagram feed or at the local juice bar don't really deserve the ultra-healthy image that influencers attribute to them. You can make them an occasional treat, but don't expect too much of their nutritional benefits.
This article, originally published on the American HuffPost, was translated by Guillemette Allard-Bares for Fast For Word.
See also on The HuffPost:
AdvertisementSubmit a correction More:acai bowlFoodis-lifeHealthymoothies
