Smoothies have become an increasingly popular way to get a nutritious breakfast or snack on the go. By blending together fruits, vegetables, and liquids, you can create a delicious and portable meal or drink. But what is the best liquid to use as the base of your smoothie? The liquid provides the creamy texture and integrates all the ingredients together. Water is often used for its neutral flavor and low calorie count, while dairy milks add protein and creamy richness. Juices and plant-based milks also make great smoothie bases with different nutritional profiles. Here is a detailed comparison of the most common smoothie liquid options to help you decide which is best for your preferences and dietary needs.
Water
Water is one of the most common smoothie liquids because it is readily available, calorie-free, and allows the flavors of the fruits and veggies to shine. Using water in smoothies provides important hydration first thing in the morning. Filtered or bottled water is best to avoid any off tastes from tap water sources. One downside is that water does not add any protein, fiber, or beneficial fats to your smoothie. The texture is also thinner than other liquids like milk. But for those looking for a lighter, more refreshing smoothie, water makes a healthy base.
Dairy Milk
Dairy milk like cow’s milk gives smoothies a familiar creamy texture and adds beneficial protein and nutrients like calcium, vitamin D, and vitamin B12. Different types of dairy milk can be used:
| Milk Type | Benefits |
|---|---|
| Whole milk | Higher fat content creates creamier, richer smoothies |
| 2% milk | Lower fat than whole milk but still creamy |
| Skim or nonfat milk | Very low fat but high protein |
The higher fat varieties like whole milk will result in thicker, more indulgent smoothies. Lower fat milk still provides enough creamy texture with less saturated fat. Those limiting dairy or calories may prefer alternative milks discussed more below.
Nut Milks
Nondairy nut milks are excellent smoothie bases for those who cannot or prefer not to consume dairy. Some of the most popular types include:
| Nut Milk | Taste and Texture | Nutrition Highlights |
|---|---|---|
| Almond milk | Mildly nutty, neutral flavor. Relatively thin. | Low calorie, nutritious fats |
| Cashew milk | Creamy, subtle nutty flavor | Boosts protein, magnesium, and zinc |
| Coconut milk | Naturally sweet, thick and creamy | High in healthy fats like MCTs |
| Oat milk | Mild oat flavor, moderate texture | High in fiber, vitamin B12 |
Nut milks add wonderful flavor and nutrients like healthy fats, protein, vitamins and minerals. Coconut milk especially creates decadently creamy smoothies. Just be aware the fat content results in higher calories. For lower calories, almond or oat milk are great options.
Dairy-Free Milks
In addition to nut-based milks, there are other plant-derived dairy-free milk options to use in smoothies including:
| Dairy-Free Milk | Benefits |
|---|---|
| Soy milk | Protein-rich, also contains fiber, vitamins and minerals |
| Rice milk | Low allergen, low calorie, mildly sweet |
| Hemp milk | Good plant-based protein and omega fatty acids |
These all provide lactose-free, vegan smoothie bases. Soy milk has the highest protein content, similar to dairy milk. Rice milk is great for those with many allergies as it is hypoallergenic. Hemp milk gives a boost of vitamins and healthy fats.
Fruit Juice
Using 100% fruit juice is a quick way to add lots of flavor and nutrition to smoothies. Common juices used include orange, apple, grape, pineapple, and other favorites. The natural sugars make the smoothie taste sweeter. Juice adds beneficial vitamins, antioxidants, and plant compounds from the fruits used. Fruit juice gives smoothies a lighter consistency compared to milks.
One thing to note is that juice is high in simple sugars with little fiber, so it can cause spikes in blood sugar. Those with diabetes or weight concerns may want to limit juice portions to half a cup or less per smoothie. Overall fruit juice can add great flavor and nutrition if used in moderation.
Green Juices
For those wanting an extra health boost, using greens in juices and smoothies has become very popular. Nutrient-dense leafy greens like spinach, kale, parsley, celery, cucumber, etc can be juiced or blended into smoothies. Green juices on their own can taste quite strong, so they are best paired with sweeter fruits and milks in smoothies.
Benefits of adding greens:
| Benefit | Reason |
|---|---|
| Increases nutrients | Packed with vitamins, minerals, phytonutrients |
| Enhances detoxification | Supports liver function and elimination of toxins |
| Boosts energy | Natural chlorophyll improves oxygenation |
Start with mild greens like spinach and cucumber if the flavors are new to you. Adding just a handful of greens amps up the vitamin and mineral content. They blend smoothly when combined with fruits and milks.
Yogurt
Greek or regular yogurt is great for adding protein and a creamy texture to smoothies. Benefits of yogurt include:
| Benefit | Reason |
|---|---|
| Protein boost | 6-10 grams protein per serving |
| Probiotics | Supports healthy gut bacteria |
| Creaminess | Naturally thick texture |
Non-fat Greek yogurt results in especially thick, high protein smoothies. Those sensitive to dairy can likely tolerate yogurt blended into smoothies more easily than straight milk. The tangy flavor combines nicely with fruits and juices.
Teas
For an antioxidant boost, you can use brewed teas in smoothies too. Green tea, white tea, black tea, herbal teas and more can be chilled and added to the blender. Benefits of teas:
| Tea Type | Benefits |
|---|---|
| Green tea | Antioxidants like EGCG to fight free radicals and inflammation |
| Black tea | May reduce risk of heart disease and diabetes |
| Herbal teas | Flavor and added health effects depending on the herbs |
Start with about 1/2 cup brewed tea in your smoothies. More delicate white and green teas get lost in overpowering flavors, so pair them with mild fruits like melon, pear, or berries. Heartier black or herbal teas stand up well to any ingredients.
Coconut Water
Coconut water has surged in popularity as a health drink, so it makes a nice smoothie addition too. The tropical flavor lends itself well to fruity smoothies. Here are some of the benefits of coconut water:
| Benefit | Reason |
|---|---|
| Natural hydration | Electrolytes like potassium help hydrate |
| Low calories | Only about 45 calories per cup |
| Bioactive enzymes | Contains compounds that may have antioxidant effects |
About a half cup to one cup of coconut water can add moisture and replenish electrolytes lost during exercise. It combines especially well with tropical fruits like pineapple, mango, and banana.
Vegetable Broth
Savory smoothie lovers might want to try adding low-sodium vegetable broth for a hit of umami flavor. The broth helps blend up leafy greens creating a more soup-like smoothie texture. Benefits include:
| Benefit | Reason |
|---|---|
| Adds salty flavor | Enhances overall taste appeal |
| Increases antioxidants | Vegetable broth contains carotenoids |
| Blends greens well | Allows leafy greens to process smoothly |
About 1/4 to 1/2 cup broth is all you need for flavor enhancement. Pair with greens like kale or spinach and vegetables like tomatoes, carrots, and celery for a healthy savory smoothie.
Coffee
For a morning pick-me-up, add some coffee to your smoothie. Brewed coffee adds a bit of caffeine to energize your day. Benefits include:
| Benefit | Reason |
|---|---|
| Caffeine boost | Enhances alertness and concentration |
| Enhances flavor | Accentuates chocolate or coffee-flavored smoothies |
| Adds antioxidants | Polyphenols in coffee can reduce cell damage |
Limit to 1/4 to 1/2 cup coffee so the flavor does not overpower the rest of your smoothie ingredients. Coffee combines especially well with chocolate or vanilla flavors.
Protein Powder
Adding protein powder to smoothies helps turn them into a complete meal replacement. Whey and plant proteins like pea, soy, or hemp protein can be seamlessly blended into the mix. Benefits of adding protein powder:
| Benefit | Reason |
|---|---|
| Increases protein | 20-30 grams protein per serving |
| Improves satiety | Protein is filling and promotes appetite control |
| Muscle building and recovery | Amino acids help promote muscle growth and repair |
Aim for 1-2 scoops protein powder per smoothie. Whey protein has a neutral flavor that blends in easily. Plant proteins work well but may alter the flavor more noticeably.
Conclusion
With so many options, what is the best liquid for smoothies? Ultimately it comes down to your specific nutrition goals, dietary needs, and flavor preferences. Here are some final tips:
- For lower calories – Water, unsweetened nut milks, coconut water
- For creamier texture – Whole milk, yogurt, bananas, avocado
- For weight loss – Water, green tea, vegetable broth
- For high protein – Whey protein, Greek yogurt, milk, soy milk
- For nutrition – Fruit and vegetable juices, greens, teas
- For healthy fats – Nut milks, yogurt, coconut milk
- For probiotics – Yogurt, kefir
- For hydration – Water, coconut water, fruit juices
You really cannot go wrong with any of the liquid bases discussed here. Mix and match different options to create your perfect smoothie with the right balance of macros, nutrition, and satisfaction to power you through any busy morning.
