Smoothies have become an increasingly popular way to get a nutritious breakfast or snack on the go. Typically made by blending fruit, vegetables, and a liquid base together into a drinkable consistency, smoothies are a convenient way to increase your intake of fruits, veggies, and other healthful ingredients.
The liquid used in a smoothie serves to provide moisture and bind the ingredients together. While fruit and vegetable juices are commonly used for this purpose, many people opt to use dairy milk or plant-based milks like almond or soy milk. Water, however, is not typically used as the main liquid when making smoothies.
Why water is not ideal as the main smoothie liquid
There are a few reasons why water is not the best choice as the main liquid for smoothies:
- Lack of flavor – Water does not add any flavor or nutritional value to a smoothie. Other liquids like fruit juice or milk provide extra taste and nutrients.
- Texture – Water alone does not blend as well with fiber-rich fruits and veggies. It creates a thinner, more watery consistency instead of a creamy, drinkable texture.
- Nutrition – Juices and milks boost the vitamin, mineral, protein, and healthy fat content compared to water.
- Calories – Water contains zero calories, so it does not provide the energy that juices and milks supply.
While water may be used in small amounts to thin out thick smoothies, solely using water will likely result in a bland, watered-down smoothie without much nutritional value.
Benefits of using other liquids
Here are some of the top benefits of using fruit or vegetable juices, dairy milk, and plant-based milks as the main liquid base in smoothies:
Fruit and vegetable juices
- Flavor – Juices made from fruits and veggies infuse smoothies with delicious flavor.
- Nutrients – Juices provide vitamins, minerals, and antioxidants from the blended produce.
- Fiber – Some pulpy juices contribute fiber to smoothies for better digestion.
- Hydration – The high water content in juices helps hydrate the body.
Dairy milk
- Creaminess – Milk gives smoothies a rich, creamy mouthfeel.
- Protein – Dairy milk adds protein for muscle repair, fullness, and sustained energy.
- Calcium – Milk provides a big dose of bone-strengthening calcium.
- Vitamin D – Many milks are fortified with vitamin D for immune health.
Plant-based milks
- Nutrition – Milks like soy, almond, and oat supply key nutrients like protein, calcium, vitamin D, and vitamin B12.
- Low fat – Options like skim soy milk provide the creaminess of milk without the high fat content.
- No lactose – Plant milks are lactose-free, which is better for those avoiding dairy.
- No cholesterol – Plant milks do not contain cholesterol found in animal milks.
Ideal liquid combinations for smoothies
While any of the above liquids can make great smoothie bases, some combinations work especially well together. Here are some of the top liquid duo and trio mixes for delicious, nutritious smoothies:
| Liquid Combination | Benefits |
|---|---|
| Orange juice + banana | Tropical flavor, potassium, vitamin C |
| Pomegranate juice + Greek yogurt | Tangy-sweet taste, antioxidants, protein |
| Almond milk + peanut butter + spinach | Creamy, nutritious, protein-rich |
| Coconut water + mango + avocado | Refreshing, hydrating, healthy fats |
| Skim milk + oats + banana | Filling fiber, calcium, vitamin B12 |
| Soy milk + cocoa powder + strawberries | Chocolatey, antioxidant-packed |
Mixing and matching your favorite healthy ingredients with vitamin and nutrient-dense liquids results in a delicious, wholesome smoothie full of benefits.
Should you add any water to smoothies?
While water may not work well as the sole liquid in smoothies, adding a small amount of water can be beneficial for adjusting consistency. Here are some reasons you may want to add a bit of water to your smoothies:
- Thin out thick smoothies – If your smoothie turns out too thick, water can help thin it to a more drinkable consistency.
- Aid blending – A splash of water can help the blender process thick, fibrous ingredients more smoothly.
- Dilute strong flavors – If a flavor is overpowering, water can mellow it out.
- Reduce calories – Adding water can lower the calorie density if you want a lower calorie smoothie.
- Stretch a recipe – Adding a dash of water can help “stretch” a smaller quantity of ingredients into more smoothie volume.
However, only add small splashes of water as needed for consistency and flavor – too much will lead to a watered-down smoothie. Keep the other nutritious liquids as the main component.
Sample smoothie recipes with water
Here are a couple smoothie recipes that incorporate a small amount of water along with tastier, more nutritious liquids:
Strawberry Banana Protein Smoothie
- 1 cup almond milk
- 1/2 cup Greek yogurt
- 1 banana
- 1 cup strawberries
- 2 tablespoons peanut butter
- 1-2 tablespoons water (optional)
- 2-3 ice cubes
Blend all ingredients until smooth. Water helps blend the thick ingredients smoothly. Greek yogurt and peanut butter provide protein to keep you full.
Green Detox Smoothie
- 1 orange, peeled
- 1 cup baby spinach
- 1/4 avocado
- 1/4 cucumber
- 1 cup coconut water
- 1-2 tablespoons water (optional)
- Ice cubes
Blend all ingredients until consistency is smooth and creamy. The water helps thin it out. Coconut water provides natural electrolytes and hydration.
Conclusion
Water may not be the ideal choice as the sole liquid in smoothies. For the best texture, flavor, nutrition, and experience, fruit juices, dairy and plant milks are better options. However, adding a splash of water to smoothies can help thin them out, aid blending, dilute strong flavors, reduce calories, or stretch recipes. Just be careful not to over-dilute your smoothies with water. Focus on nutrient-dense liquids like juices and milks as the bulk of the fluid, and add water judiciously as needed.
With the right liquids and mix of wholesome ingredients, smoothies can be a healthy, delicious meal or snack any time of day. Get creative with different liquid combinations and nutrient-packed fruits, veggies, and supplements to concoct smoothies that both satisfy your tastebuds and nourish your body.
