Smoothies can be a great addition to any healthy diet, especially if you’re trying to lose weight. They provide a fantastic opportunity to mix together a range of nutrient-packed superfoods that can help your body thrive and blast fat. However, it’s important to remember that it’s also entirely possible to concoct an unhealthy smoothie—after all, it’s only as good for you as the ingredients you put into it. As it turns out, there are several smoothie ingredients that could actually be holding you back from your weight loss goals rather than helping you reach them.
To discover a few of the worst add-ins that might be adding inches to your waistline, we checked in with experts Amber Dixon, a registered dietitian and CEO of Elderly Assist Inc ; Jay Cowin, NNCP, RNT, RNC, CHN, CSNA, registered nutritionist and Director of Formulations at ASYSTEM; and Trista Best, MPH, RD, LD, registered dietitian at Balance One Supplements. They told us that coconut oil and whole milk or creamer are two to steer clear of. Learn more about the risks of these ingredients below!
1. Coconut oil
Coconut oil may seem like a perfectly fine addition to your morning smoothie. It tastes great, it comes from a fruit—and if it's great for your hair, why isn't it great for the rest of your body? According to Dixon, the issue lies in the saturated fat and MCT levels of this oil. "Coconut oil is high in saturated fat, which is not good for your blood sugar levels, so it can cause you to store more fat than you need—and that's bad news for your waistline! It also contains medium-chain triglycerides (MCTs), which aren't exactly healthy either," she explains. When consumed in high quantities, MCTs could damage your cholesterol and even release hunger hormones, potentially leading to overeating.
As a healthy alternative, Dixon suggests swapping coconut oil for avocado oil, which is a great healthy fat. "Avocado is a fantastic alternative because it's almost as creamy and bubbly as coconut oil, but it's also got an amazing taste of its own," she tells us. Sounds perfect!
2. Whole milk
If you like your smoothies nice and creamy, you're likely to reach for dairy like milk or yogurt when adding your ingredients to your blender. However, Cowin and Best warn against certain creamy ingredients: whole milk and heavy cream. According to Cowin, these dairy options are "high in saturated fat and calories, which can sabotage your weight loss efforts." He suggests choosing "low-fat or non-fat dairy products like skim milk or Greek yogurt," which offers a ton of protein and other health benefits.
But if you think going plant-based is always the best option, Best suggests otherwise, noting that many dairy alternatives are "still high in calories, fat, and sugar," so it's always a good idea to keep an eye on the nutrition label.
The Bottom Line
At the end of the day, what you add to your smoothie is, of course, up to you. Adding a bit of whole milk to the mix won't necessarily put all of your weight loss progress on the line. Ultimately, weight loss will require a number of healthy habits. However, by making the best diet decisions possible, such as limiting your intake of these ingredients and swapping them for healthy options, you'll be one step closer to the body of your dreams.
