The most nourishing smoothies blend protein, healthy fats, and carbohydrates to create a balanced, satisfying meal replacement. This perspective comes from nutrition expert and medical scientist Mariyat Mukhina, as reported by Moscow 24.
She emphasizes that a smoothie can substitute a full meal when it contains a thoughtful mix of macronutrients.
“Incorporating cottage cheese provides a solid protein foundation, while fats from avocado or coconut supply essential, plant-based oils that support long-lasting energy”, the doctor notes. “Carbohydrates paired with fiber come from fruits, vegetables, and berries. Think carrots, raspberries, blueberries, blackberries, apples, bananas, broccoli, or spinach to round out the blend.”
According to Mukhina, such a beverage delivers a spectrum of amino acids, antioxidants, minerals, and other beneficial compounds that can energize the body and uplift mood. She also mentions trehalose as a mild, sugar-like carbohydrate option that can sweeten smoothies without the spikes associated with common sugars. This substitution is presented as a harmless alternative for those monitoring sugar intake.
Earlier, fitness club nutritionist Olesya Platonova-Gubinskaya of the Bionica Biohacking team cautioned against adding starchy vegetables to smoothies. She explains that these ingredients can create a thick, viscous texture when blended at high speeds and may impart an undesirable taste and mouthfeel for many blends.
In another insight, a medical professional noted that a well-structured smoothie can help reduce hangover symptoms by rehydrating and replenishing electrolytes, though the exact recovery experience can vary between individuals.
For those in North America seeking practical guidance, the key takeaway is that a smoothie can serve as a complete, nutritious option when it includes protein, healthy fats, and fiber-rich carbohydrates. People often tailor these blends to their activity level, dietary preferences, and daily schedule, ensuring a steady supply of energy without excessive calories or sugar. When preparing such smoothies, it can be helpful to balance ingredients for taste and texture, and to consider dairy or non-dairy protein sources to align with personal dietary needs. The overall goal remains a satisfying, nourishing drink that supports daily well-being and fitness goals across Canada and the United States, while staying mindful of individual health considerations and taste preferences. [Source attribution: Moscow 24, nutritionist and medical scientist Mariyat Mukhina; additional input from fitness nutrition experts.]