high fiber smoothie

Takeaways

 High fiber smoothie is a healthy choice for your breakfast
 High fiber smoothie helps weight loss by increasing metabolism and suppressing appetite
 Most vegetables and greens used for fibrous smoothies contain vitamin D and other vitamins

Consumption of high-fiber food is essential for disease prevention and longevity. According to research, no more than 3% of Americans get a minimum adequate amount of dietary fiber. The deficit of fiber increases the risk of cardiovascular disease, diabetes, some types of cancers, hypertension, and obesity.

Often, focusing on proteins, we forget about the fiber importance. Fiber does not only increase metabolism but also keeps the stomach full for a longer period of time before you begin craving a meal. High fiber smoothie is the perfect meal for those who want to lose weight by avoiding unnecessary cravings and excessive calorie intake. If you need more protein, you can build your ideal beverage by adding dairy products such as milk, yogurt, or cottage cheese. Or skip the dairy and use soy milk, almond milk oats milk, or anything else!

If you do not belong to the category of leafy green lovers, then a glass of high fiber smoothie once a day is the best solution. Also, it can help you to take steps toward a balanced diet. Smoothie is the best choice for breakfast as well as for other meal replacements if you wish to be healthy, gain lean muscles, lose weight and keep your metabolism going.

Why smoothie? The ingredients that are crushed in the blender, especially, hard plant walls, tend to have a greater absorption capability in the digestive system than the whole food. The blending helps to break down the fibrous cell walls releasing beneficial antioxidants and phytonutrients.

Note, if your smoothie consists of a minimum amount of sweet fruits with a low Glycemic index and doesn't have any added sugar, better absorption is not a bad thing. When carbs are mostly fibrous and starchy, a lot of fiber, and a small amount of fructose sugar is present, it is unlikely will cause after-meal glucose spikes.

Besides, a recent study showed that the separation of solid and liquid food is a result of faster stomach emptying. Hence, loaded with all essential nutrients, the smoothie with its homogeneous texture allows having a longer period of satiety.

You can include in the smoothie recipe: fruits, row greens like spinach and kale, pumpkins, shredded coconut, oats, hemp seeds, and chia seeds. Use alternating recipes until you find the best for you. Some argue that smoothies are dull in taste but if you make your smoothies at home you can add any ingredients and flavor to your satisfaction. However, do not fall into the temptation of adding more sugar.

If you decide to invest in a good-quality blender, make sure it is at least 1000 watts. The powerful professional blender is able to crush and blend whole fruits, vegetables, seeds, frozen products, and ice, making your smoothie smooth and silky. I recommend the professional models of the Vitamix blenders for customers who live in the United States and Canada. Also, other price-reasonable powerful blenders of companies Ninja or Blendtec are available on the market.

If you live in Europe,  purchase the Philips or Krups smoothie makers.

If your blender is not very powerful, you can still make high fiber smoothies but you should chop the ingredients into small pieces before their blending.



Smoothies for Weight Loss & Metabolism Boosting

Metabolism is the key to weight loss and healthy body composition maintenance. Dietary fiber aids in digestive processes by promoting healthy gut microbes, lowering inflammation, and preventing constipation.

Fiber is indigestible that means the body expends energy trying to break it down and remove it. Funny enough, 1 stalk medium celery contains 6 calories that are less than required for its digestion and elimination.

High fiber smoothie aids in weight loss if it is made properly. Add healthy ingredients which contain beneficial nutrients and boost your energy. If you are trying to lose weight, choose:

• Non-starchy vegetables;

• Veggies with a darker color such as avocado, artichokes, broccoli, celery, and dark leafy greens with higher fiber content and low glycemic index and load;

• Fruits with low glycemic index and load such as strawberries, raspberries, and blueberries;

• Besides, you can add fat burning ingredients aka "boosters" including green tea powder Matcha, ginger, flaxseeds, chia seeds, turmeric, and cinnamon.

If your smoothie is a meal, make sure it does not exceed 400 calories and has more vegetables than fruits. A green smoothie that contains about 50% green leafy vegetables is the best choice. If you drink smoothies between meals, keep them under 150 calories.

You can never compare the benefits of high fiber smoothie with any other beverage. The smoothie tones down your intake of calories and reduce your desire to eat. Drink your healthy fiber-filled smoothies and you will not be tempted by junk foods that contain high calories and unhealthy fats!

Note. Neither adds any sugar nor other sweeteners.



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