This is the information you need to know if you are looking for the best liquids to use in your smoothies.
With the type of liquid, you can directly influence the taste, nutrients, and calories, as well as the consistency of your smoothie.
But what are the best liquids for smoothies? If you don't know, read on!
There are basic liquids like water and fruit juice. Many smoothies or shakes work well with yogurt and dairy milk but also with their natural alternatives like almond, soja, rice, oat, and coconut milk with their various vitamins and minerals. Different kinds of tea are also very suitable as a liquid for smoothies. Who would have thought that?
This blog post will cover all the liquids that are good for smoothies and why they work so well.
Water is the most common liquid used to make smoothies, and it should definitely be in your kitchen. It can also be one of the best liquids for smoothies because water helps to keep you hydrated and does not alter the taste as much as other liquids, such as milk or juice.
It ensures a homogeneous consistency and is one of the inexpensive smoothie ingredients.
In addition, water also has a detoxifying effect on our organisms because it eliminates toxins from the body. This prevents disease formation in many cases and contributes to overall improved health.
For this effect to be achieved, you should drink at least eight glasses of water daily. Why not put some of the water in your smoothie.
If in doubt, use little water and start preparing the smoothie. If more water is required, you can always add some until you get the right consistency. Unfortunately, it does not work the other way around. In that case, the only option is to add more fruits and vegetables.
Like water, fresh juice is an excellent choice for smoothies because it helps keep you hydrated and has detoxifying properties.
Freshly squeezed juice contains all the vitamins, minerals, and enzymes from the fruits or vegetables you choose and therefore provides our body with abundant nutrients from these plants.
The disadvantage of juicing is that many healthy fibers are removed, which is less filling than consuming whole fruits or vegetables. However, this you equalize with your smoothie ingredients. It's also possible to use some of the leftover pulp in your smoothie.
If you want to add some sweetness to your smoothie, fresh juice is a great way to do that. However, ensure that the juice you use is 100% pure and has no added sugar if you buy it from a grocery store.
The best is to squeeze the juice by yourself to ensure you know what is going into your drink. Sweet orange or pineapple is an ideal choice to start with. Watermelons are another great choice to use for your smoothie liquid. As a very healthy alternative, you can try juice from fresh ginger.
If you look closely, this drink is not water but cold-pressed watermelon juice. But since the fruit consists of over 90% water, the name is correct.
In the USA, this red juice can be ready-made on supermarket shelves next to coconut water and other healthy liquids. The taste of Watermelon Water is fruity, fresh, and very summery - as if you were drinking it with a straw directly from the red pulp of the melon. But the taste isn't everything - this juice is also said to have plenty of health benefits.
Watermelon water contains few calories. 100 grams of watermelon contain about 25-30 calories and no fat. The sweetness comes from natural fructose rather than refined sugar and other sweeteners.
Watermelons also contain vitamins A and C and essential minerals such as calcium, magnesium, and potassium. Watermelon also has a considerable amount of lycopene. This is an antioxidant that can protect the body against free radicals. Free radicals can damage cells and thus accelerate the skin's aging process or cause other diseases.
Lastly, watermelon juice is a perfect hydration for the body. It is incredibly refreshing, especially on hot summer days or after a workout.
If you are looking for a light and refreshing smoothie, watermelon water is a great option. You can also use it to add more water to your smoothie, which will help you stay hydrated.
Instead of buying watermelon water, you can make it yourself with a juicer. You can keep it in the fridge for 2-3 days in an airtight container.
However, the easiest method is to put watermelon pieces directly in your blender. As the water content is very high and the fruit meat very low, it is closely like you use only the watermelon water.
Coconut water is one of the healthier liquids you can use as an ingredient in your smoothie. Some people call it a superfood. The inhabitants of the tropics call coconut water the liquid of life. The question "is coconut water healthy?" is also answered in an article from the Ohio State Medical Center.
Coconut water is the clear liquid inside young, green coconuts. It is prized for its life-giving and revitalizing qualities and is nature's perfect rehydration beverage. It has more potassium than bananas, so it easily replaces electrolytes lost after a hard workout or an active day in the heat.
Fresh coconut water also contains amino acids, enzymes, and B vitamins essential to life. It also has magnesium, zinc, and vitamin C. With up to 15 times more potassium than popular sports drinks, coconut water provides sustained energy and nourishment for athletes and fitness enthusiasts of all levels - from novice to elite.
Coconut water is a delicious, healthy alternative to dairy milk and other commercial beverages. It has a naturally sweet flavor, making it easy to add to smoothies without altering the overall taste of your drink too much. Replace up to half the amount of water in your usual smoothie recipes with coconut water for a delicious coconut smoothie, or use coconut water as a base.
As with many other food and beverages, it is best to keep your fresh coconut water in a cool, dry place away from direct sunlight to prevent spoilage. If you have leftover coconut water, pour the remainder into an ice cube tray and freeze it for later use.
When using frozen coconut water for smoothies, you will only need to use half as much as it will melt down into a nice and cool drinkable consistency.
Vitamin C-rich limes can complement the electrolyte-rich coconut water in a refreshingly cooling smoothie which can be enjoyed any time of the day.
In fact, it is the only food that contains significant amounts of all four nutrients- calcium, protein, vitamin D, and vitamin B12. It has been a staple of human nutrition for millennia, and milk from other animals forms part of the traditional diets of many people worldwide.
Many people, therefore, believe that dairy milk is the best for smoothies because it has a creamy texture and sweet taste that goes well with many different ingredients.
However, dairy milk also contains lactose (milk sugar), which many people lose the ability to digest by adulthood. It also contains A1 casein protein, which is not digested efficiently by some adults and babies and can create digestive problems for them.
If you want to put fewer calories into your smoothie, low-fat milk is a good choice. You can also use low-fat yogurt as a thicker base.
Low-fat yogurt is less creamy, making it a more liquid base for smoothies. But thicker than milk and will give your smoothie a higher consistency. It is also high in protein and calcium. Protein is vital for building muscle and repairing tissue, while calcium helps to keep your bones strong.
Yogurt also contains probiotics, which are beneficial bacteria that can help improve your digestive health.
Yogurt with only 0.1% fat has a high content of water and protein, vitamin B6 and folic acid, but only a few calories. It has plenty of sodium, many other minerals, and trace elements, making it healthy for your smoothies.
You can also use flavored yogurt. There are many different flavors of yogurt available, so you can choose the one that best suits your taste. You should look for vegan yogurt without any chemicals for a healthy base for your smoothie.
None Dairy Best Liquids For Smoothies
If you're a vegetarian, plant kinds of milk or better plant-based drinks can be a great alternative to dairy milk.
Numerous non-dairy "milk" options are available in the grocery store, from almond and soy to rice and oat. Please look for organic and non-extra sugar added to these natural plant-based drinks.
If you like, you can also use plant-based milk with some vanilla aroma, which will give your smoothie a little vanilla kick.
Below you will find the most commonly used alternative best liquids for smoothies.
Soy milk is produced by soaking dried soybeans and grinding them in water. The resulting paste is boiled and blended with water, so the fat from the beans combines with the other substances to form a white liquid that resembles cow's milk.
Soy milk is inexpensive to produce, but some companies use genetically modified soybeans in the manufacturing process. To avoid this, seek out non-genetically modified soy milk brands at health food retailers or make your own soy milk at home.
There is also a controversial discussion about whether soy milk should be fortified with vitamins B12 and D. Plants from which soy milk is derived do not naturally contain these nutrients. Some companies choose to strengthen their soymilk, while others do not.
Why Use Soy Milk In Your Smoothies?
One cup of soymilk contains around eight grams of protein, equivalent to one ounce of lean meat. It also has about 30% of your daily value for calcium and 25% for iron.
Some experts suggest that soy milk drinkers are less likely to suffer from heart disease or osteoporosis since their intake of these minerals is frequently high.
Aside from these benefits, soy milk is considered one of the healthiest non-dairy milk due to its nutritional content and low levels of saturated fat.
The American Heart Association suggests replacing butter, cheese, and other high-fat dairy products with soy milk. It contains beneficial fatty acids that lower the risk of heart disease.
Those who are lactose intolerant can find relief by drinking non-dairy milk, such as soy milk, to avoid unpleasant symptoms after eating or drinking dairy products.
In addition, many vegans will only consume plant-based milk made from non-genetically modified soybeans rather than animal milk.
If you want to increase the protein content of your smoothie, soy milk is a great option.
If you want to learn more about the nutrition source soy, you can visit: https://www.hsph.harvard.edu/nutritionsource/soy/
Almond milk is more or less free of potentially allergenic substances. It contains no lactose, no soy proteins, no milk protein, and no gluten. This makes it an exciting milk substitute, especially for people with food allergies.
Therefore, it is also well-suited for people who are allergic to soy. Because it contains little protein, you should not use it as a complete substitute for dairy products for young children.
Almond drinks are cholesterol free, low in calories, and saturated fat. It contains iron, phosphorus, zinc, magnesium, copper, and vitamin E. It has less sodium than cow's milk and tastes great.
One cup (240 ml) of unsweetened almond milk contains about 30-50 calories, while the same amount of whole milk contains 146 calories. This means that almond milk contains 65-80% fewer calories.
One cup (240 ml) of almond milk can provide 20-50% of your daily vitamin E needs. Vitamin E is a powerful antioxidant that can reduce inflammation, stress, and disease risk.
The downside to almond milk is that it can be overly processed for manufacturers to make it shelf-stable. Most brands of almond milk last a long time on the shelves, but this is due to additives that can be dangerous for your health. Almond milk contains additives such as sunflower lecithin and carrageenan.
If you're going to drink almond milk, then purchase an additive-free brand to avoid these additives in your almond milk.
Almond milk is naturally sweet and can add a unique flavor to your smoothie recipes.
Among the milk alternatives, oat milk has the highest protein content and less fat than soy or almond milk. The higher calorie content comes from the high carbohydrate content. This gives you energy and makes your smoothie very filling due to its fiber so that cravings can be overcome.
However, the lower proportion of vitamins and minerals that oat milk has must be compensated by additives. Therefore, there is often oat milk with calcium or vitamin D addition.
Oat milk can be drunk by just about anyone. It contains no lactose compared to milk, no nuts like almond milk, and is naturally gluten-free. However, when buying, you should look for the label "gluten-free."
Oats generally have an anti-inflammatory effect and are suitable for our bones, nails, and hair. This quality is preserved in oat milk, which can help with skin blemishes.
Vitamin E, B vitamins, sodium, potassium, magnesium, iron, phosphorus, and only 1.5 grams of fat per 100 milliliters characterize oat milk and its nutritional values.
It has less sugar than other non-dairy alternatives. Oat milk has only 1,3 grams of sugar per 100 ml. This is less than almond or rice milk (11-13g/100ml) and roughly half the soy milk (6,8 g/100ml).
Oat milk has a creamy texture and a mild taste that goes well with many different ingredients. It can be used in any recipe that calls for cow's milk. It also works well as a replacement for soy or rice milk.
Rice milk is also a healthy alternative to cow's milk and is easy to digest. It can be used for people with lactose intolerance or gluten sensitivity. Rice milk is low in fat, high in carbohydrates, and has no cholesterol.
If you are looking for a substitute for cow's milk that is lactose-free, gluten-free, and vegan, rice milk may be the right choice for you.
A cup of rice milk contains about 90 calories, and the same amount provides 12 percent of the daily recommended calcium intake for adults. It has more calcium than other dairy products, making it great for building strong bones.
A downside is that rice milk contains carotenoids which can be toxic for humans when taken at high levels, so it's important not to drink too much rice milk.
Rice milk has a high carbohydrate content, which can be helpful if you want a smoothie to give you some energy. Still, it also has a very high glycemic index which can lead to weight gain if consumed in large quantities.
Rice milk contains many essential nutrients like vitamin B12, riboflavin, niacin, thiamine, selenium, and zinc. No additives in rice milk may cause allergic reactions or stomach upsets.
Rice milk tastes delicious! It has a sweet taste and is very mild in flavor, which makes it great for making smoothies with strong-flavored ingredients.
It also gives your drink a creamy texture that can please some people's palate. You can mix it with fruit juice or use it as an ingredient in your favorite smoothie recipes.
Oat milk, soy milk, almond milk, and even rice milk have established themselves as alternative natural drinks to milk. Spelt milk has yet to be as well known to many. Therefore, it is still an insider tip as one of the healthy liquids for smoothies.
The spelt drink consists of very finely ground spelt grains and water. Therefore, the drink contains all the healthy nutrients that are also included in the spelt grain. These are:
Spelt milk is healthy, even if its nutrients are not present in such high concentrations as in vegetable drinks from legumes or nuts. However, it is very digestible and has more minerals and trace elements than wheat. However, spelt also contains gluten and is unsuitable for people who follow a gluten-free diet.
Unlike cow's milk, spelt milk contains only about 1g of fat per 100 ml and no lactose. However, the cereal content is about 8g of carbohydrates and, thus, on average, about 45 kcal/100ml.
Spelt milk, with its somewhat nutty and cereal-like flavor, is excellent for smoothies, just like the other alternatives to cow's milk. Those who want a different option should try it once with spelt milk.
Coconut Milk (Coconut Cream)
Coconut milk should not be confused with coconut water, the clear liquid inside the coconut. Coconut milk is made from pressed coconut meat and smells and tastes very pleasantly of coconut. High-quality coconut milk consists only of coconut and water.
Coconut milk is relatively higher in calories than coconut water because it is naturally fatty. Compared with classic milk, coconut milk is a calorie bomb. Its fat content is high. According to various studies, these are the same lauric fatty acids found in coconut oil, which are considered particularly healthy.
The fat content of creamy coconut milk is around 20 percent. This means that 100 milliliters contain almost 200 kcal. However, the fats in coconut are healthy fatty acids, namely triglycerides (neutral fats). If you want to make smoothies for weight gain, it's a good base.
The body quickly digests and converts the medium-chain fatty acids into energy, thus serving as an essential resource. Those who want to consume only a few calories can use coconut water, which is also very healthy.
But there are also reduced-fat varieties whose fat content is lower. Still not a slimming product but very nutritious with the following advantages:
It tastes good too! Coconut milk has a very mild taste. The flavor is very subtle and mixes well with other foods without overpowering them.
You can use coconut milk in recipes that require dairy, soy, or rice milk. Coconut milk can be used very well in cold recipes like smoothies and fruit shakes.
Here you can read an informative comparison of different types of milk and milk alternatives.
Tea consists mainly of water, and some can also add some caffeine to your drink and has the benefit of helping you stay hydrated.
You don’t have to stick with plain black or green tea when using liquids for smoothies. There are many different tea flavors available, so feel free to experiment and find the one that best suits your taste preferences.
Black Or Green Tea
Those who like to drink green smoothies in the morning can use green tea as a liquid for an additional energy boost. This should then be cooled so that the smoothie does not become warm. The energizing effect of green tea lasts for hours, and many more health benefits are attributed to green tea.
Green tea is rich in secondary plant compounds, which have a supporting effect against many diseases. The most important is the so-called catechins. Catechins are bitter substances found in plants and in green tea. 30 to 40 percent of the dry leaf mass consists of them. Due to their high antioxidant potential, catechins bring many health benefits.
In contrast to green tea, black tea is fermented. This gives black tea its dark color and unique flavor. Green tea is much lighter and finer in taste.
The taste and effect of black tea also depend on the variety used. Common varieties are Darjeeling, Caylon, Assam, and Earl Grey.
Black tea contains about half as much caffeine as coffee and is absorbed more slowly by the body. However, the overall weaker effect lasts longer. Tannins in tea can lower blood pressure as well as cholesterol levels. These can also soothe the stomach and intestines.
Fruit tea is prepared from dried fruits. They are available both from individual fruits and often as a mix of different fruit varieties, from classic fruits to exotic mixtures.
Here you can let your imagination run wild and use what you like. It should, of course, fit the other ingredients in your smoothie. This is best found out by experimenting.
Before you use the tea, it should have drawn long enough and be cold.
If you need even more energy in the morning, try Matcha tea in a green smoothie. Not only does the tea give the smoothie a nice green color, but it also has more caffeine than coffee, making it an excellent wakeup drink.
Matcha tea is a green tea made from ground tea leaves, and many people call it a superfood. It is considered a superior form of green tea because the entire leaf is consumed, rather than just the brewed water. This means you get all of the benefits of the tea leaves, including antioxidants and caffeine.
If you are looking for a high-quality green tea to add to your smoothies, Matcha tea is a good choice, as the health benefits of Matcha are impressive. It also has a light flavor that contrasts nicely with some ingredients, such as fresh juice, soy milk, or water.
Matcha tea is mainly available in powder form. You can make tea beforehand and use the liquid for your smoothie after it is cooled down. You can also put the powder directly into your smoothie, but in this case, you have to add more water to get a nice drinkable smoothie.
Summary About Best Liquids For Smoothies
Dairy, soy, and oat milk are good options for those who want the taste of a shake. Coconut water is also an option if you prefer potassium from fruit rather than bananas.
For thicker smoothies that will increase calories and consistency, consider using a nut or seed milk like almond, cashew, and coconut milk because they contain more fat.
There's no wrong answer regarding what liquid to use in a smoothie - remember that there are pros and cons with each one, so make sure you know how it'll affect your creation before choosing!
I hope you now have some ideas on different liquids you can use in your smoothies. Each choice has its unique set of benefits, so feel free to experiment until you find the perfect combination!