Nothing is more refreshing than a fruit smoothie first thing in the morning. But why is it that about 30 minutes later, your stomach is grumbling for more food? You can shove as many fruits and veggies into your blender as you desire you're going to be left feeling hungry and unsatisfied. As healthy and delicious as fruits and vegetables are, they just do not provide enough substance to keep you feeling satiated throughout the morning. What can I add to my smoothie to make me feel full longer?
The best way to make your smoothies more filling is to add protein.
The easiest thing about this is that protein comes in many different powders, so you are able to spice up your smoothie to your liking. However, adding protein powders to smoothies is not everyone's cup of tea. Some people find that it alters the flavor in a strange way and takes away from the fresh feeling of sipping on natural ingredients. Luckily, there are alternative food sources that provide the same nourishment, with different flavor. The most tasty and common protein sources to add into smoothies are nut butters, oats, seeds (chia, hemp, flax, pumpkin), greek yogurt, milk, and collagen.
All these ingredients contain at least 5 grams of protein per serving which is a good starting amount if you are looking to use the smoothie as a meal replacement. Evidence from the Purdue Investigative Research Center suggests that protein activates a satiety hormone release, meaning a hormone release in your body that signals to your brain that you feel full.
Adding protein to smoothies also helps slow down the digestion process, leaving your stomach feeling full because the smoothie is taking longer to work its way through the digestive system.
A helpful ratio to stick to when making a smoothie is one cup of fruit/vegetable, to two cups of protein. In SmoothieBox smoothies, the protein is already provided for you, but you also have the opportunity to add in your own protein sources if you feel the need to (such as blending with milk as opposed to using water).
- Berry SmoothieBox Smoothies contain hemp seeds
- Cacao SmoothieBox Smoothies are made with sunflower seeds
- Clementine SmoothieBox Smoothies include pumpkin seeds and dates
- Green SmoothieBox Smoothies have flax seeds and hemp hearts
Overall, there are many different ingredients that you can sneak into your smoothies to help turn them into a complete meal to fuel your body. While protein does help you feel full, it also provides your body with energy and nutrients that help you take on the day. Next time you make a smoothie, experiment with adding protein and experience the huge difference that it makes.
HEY! NICE TO MEET YOU!
Audrey is a summer intern for SmoothieBox working in the marketing and social media department. She is a rising junior at Elon University with a marketing major and strong passion for health, wellness and fitness! In her free time you can find her going for a run or at the beach with friends.