Is drinking blueberry smoothie good for you?

Introduction

Blueberry smoothies have become a popular health food in recent years. Made by blending blueberries with milk or yogurt, these creamy drinks are touted as a nutritious way to get a boost of antioxidants and other beneficial plant compounds. But are blueberry smoothies really good for you? Let’s take a closer look at the potential health benefits and drawbacks of drinking blueberry smoothies.

Nutritional Content of Blueberries

Blueberries are nutritionally dense, meaning they provide ample nutrients for their small size. One cup (148 grams) of blueberries contains (1):

Nutrient	Amount	Daily Value
Calories	84	4%
Fiber	3.6 g	14%
Vitamin C	24.7 mg	41%
Vitamin K	28.6 mcg	36%
Manganese	0.5 mg	24%

Blueberries are low in calories, fat, and sodium. They’re high in fiber, vitamin C, vitamin K, and manganese. The vibrant blue color comes from antioxidant plant compounds called anthocyanins.

Overall, blueberries are rich in vitamins, minerals, fiber, and antioxidants but low in calories. Adding them to smoothies is an easy way to boost the nutritional quality of your beverage.

Benefits of Blueberries

The unique plant compounds in blueberries deliver a variety of health benefits:

Rich in Antioxidants

Blueberries have the highest antioxidant capacity of all popular fruits and vegetables (2).

The anthocyanin antioxidants found in blueberries may:

– Neutralize harmful free radicals that can damage cells
– Reduce inflammation linked to chronic diseases
– Protect your cells from oxidative stress and damage

These antioxidants are linked to neuroprotective, anti-diabetes, anticancer, cardio-protective and anti-obesity effects (3).

May Boost Brain Health

The antioxidants in blueberries appear to benefit the brain in several ways:

– Reverse oxidative stress and inflammation associated with brain aging (4)
– Enhance communication between brain cells
– Stimulate growth of new brain cells
– Improve memory and cognitive function
– Delay short-term memory loss associated with aging (5)

Animal and human studies show that blueberries may improve memory, cognitive function, decision making skills and mood (6, 7).

May Aid Blood Sugar Control

Despite being sweet, blueberries have a low glycemic index.

Studies indicate blueberries may:

– Improve insulin sensitivity
– Reduce insulin resistance
– Lower blood sugar levels after meals (8).

The combination of fiber, antioxidants, and polyphenols in blueberries help slow the digestion and absorption of sugars, resulting in a more gradual rise in blood sugar (9).

Support Heart Health

Compounds in blueberries may benefit several aspects of heart health:

– Lower blood pressure
– Reduce oxidative stress and inflammation
– Decrease arterial stiffness
– Inhibit blood clots
– Improve blood lipid profiles (10)

The effects appear greatest when consumed long term as part of a diet high in heart-healthy foods.

Support Digestive Health

The fiber in blueberries has prebiotic effects, meaning it feeds the beneficial bacteria in your gut. A healthy gut microbiome is linked to immunity, mental health, and obesity prevention (11).

A study in children with constipation found that eating blueberries increased beneficial bacteria like Bifidobacterium and reduced gastrointestinal symptoms (12).

Support Immune Function

Vitamin C, antioxidants, and other compounds in blueberries have the following immunity-boosting effects:

– Increase natural killer cells, which hunt down and destroy infected cells
– Boost T cells, which coordinate the adaptive immune response
– Reduce inflammatory cytokines
– Enhance the barrier function of epithelial cells against pathogens (13)

This combination of effects may reduce your susceptibility to viral and bacterial infections.

Potential Downsides of Blueberry Smoothies

Although nutritious, drinking blueberry smoothies every day may have some potential downsides:

High in Sugars

Blending blueberries into a smoothie concentrates their natural sugars and makes them easily digestible.

This results in a rapid rise in blood sugar when consumed on an empty stomach. For people with diabetes or insulin resistance, moderation is key (14).

Lower in Fiber

Blending blueberries may slightly reduce their fiber content. Fiber slows digestion and promotes fullness.

Smoothies have a liquid consistency, so they tend to be less filling than solid whole foods. This may lead to overconsumption of calories (15).

Easy to Over-Consume

It’s easy to drink a large smoothie quickly, consuming more fruit than you would typically eat in one sitting. Eating too much fruit can spike blood sugars.

Portion control is important. Enjoy smoothies in moderation as part of an overall healthy diet, not as a meal replacement.

Potential Foodborne Illness

Fresh fruits and vegetables carry a risk of foodborne illness. Bacteria can spread from the blender to smoothies if not properly cleaned.

To reduce risk:

– Wash produce prior to blending
– Clean blender well after each use
– Don’t leave smoothies sitting out at room temperature for long periods

Optimizing Blueberry Smoothies

Here are some tips to get the most health benefits from blueberry smoothies:

Incorporate Nutritious Additions

Boost nutrition by mixing in extras like:

– Spinach or kale for antioxidants, fiber, and phytonutrients
– Nut butters for protein and healthy fats
– Chia seeds, flaxseeds, hemp seeds for fiber and omega-3s
– Cinnamon for anti-inflammatory properties
– Ginger for digestion and anti-nausea effects

Use Greek Yogurt

Greek yogurt has more protein and less sugar than regular yogurt. Use plain Greek yogurt and add your own fresh or frozen fruit.

The protein helps stabilize blood sugars and provides sustained energy.

Add Sources of Protein

Increase protein by including:

– Dairy products like milk, yogurt, kefir or cottage cheese
– Plant-based proteins like nuts, nut butter or seeds
– Protein powders like whey, soy or pea protein

Protein slows digestion, promotes fullness, and helps manage blood sugars.

Watch Portions

Smoothies allow you to eat much more fruit than you would normally. Limit to 1–2 cups of mixed fruit per smoothie.

Also, sip your smoothie slowly rather than gulping it down. This gives the brain time to register fullness.

Consume With Meals

Drink smoothies alongside a balanced meal or snack. This prevents a blood sugar spike.

Pairing smoothies with protein, fat, and fiber slows absorption of fruit sugars.

The Bottom Line

Blueberry smoothies can be nutritious if consumed in moderation as part of a healthy diet. The antioxidants and plant compounds in blueberries provide significant health benefits.

To maximize benefits:

– Use plain Greek yogurt for protein
– Add nutritious mix-ins like spinach or chia seeds
– Drink smoothies alongside a meal or snack
– Watch your portions and don’t overdo the fruit
– Consume as part of an overall balanced diet

Enjoyed in moderation alongside well-balanced meals, blueberry smoothies can be a healthy addition to your diet.

References

1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/171711/nutrients

2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5613902/

3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5613902/

4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3257617/

5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2850944/

6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6267813/

7. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4289931/

8. https://care.diabetesjournals.org/content/32/4/552

9. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6164544/

10. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6267813/

11. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6464740/

12. https://pubmed.ncbi.nlm.nih.gov/25998945/

13. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4392553/

14. https://care.diabetesjournals.org/content/32/4/552

15. https://www.sciencedirect.com/science/article/abs/pii/S0924224414002386