Don't let these smoothie mistakes rob your smoothies of nutrients and flavor.

Green smoothies have become increasingly popular in recent years, with more people preparing them regularly to easily incorporate fruits and vegetables into their daily diet. However, small missteps during blending can affect the taste and consistency.

Green Smoothies: The most common mistakes and how to avoid them

1. Green smoothies are healthy and delicious – but small ingredient mistakes can quickly spoil the taste, color, and nutritional value.

2. Using too much fruit: Many people make the mistake of filling their smoothies with too much fruit. While this increases the sweetness, it also adds a lot of sugar. A glass containing 200g of spinach, half a banana, and half an apple already contains around 30 grams of sugar – a high amount compared to the recommended daily intake of 50g of free sugars for adults. Better: 60–80 percent vegetables and only a small portion of fruit.

3. Don't overdo it with vegetables containing oxalic acid, such as spinach or chard, as they can inhibit the absorption of minerals. Tip: Use sparingly or steam lightly beforehand.

4. Ingredients that ruin the color: Beetroot or very dark greens will give it an unappetizing brown color. If you want a fresh, green smoothie, use these ingredients sparingly or as an accent.

5. Avoid using a creamy component: Without at least one fruit or a creamy ingredient, smoothies often taste bland or watery. Recommended options include banana (sweet and creamy), apple (suitable for those with fructose intolerance), or avocado (creamy and nutritious). Lemon adds freshness and extra vitamins.

6. Too much water or too much liquid makes smoothies watery and less flavorful. Add the liquid slowly until the desired consistency is reached. Once: Many people mix large batches and drink them throughout the day. This can lead to digestive problems and cause significant fluctuations in blood sugar levels. Smaller portions of about 250–350 ml per smoothie are better.

Vitamin bomb: How healthy are green smoothies?

Green smoothies provide valuable nutrients such as vitamins, minerals, fiber, and antioxidants, but can also contain a lot of sugar if they are high in fruit.

For example, a green smoothie made from 200g of spinach, half a banana, and half an apple already contains around 30g of sugar and over 200 kcal, as the AOK (a German health insurance company) explains. The German Nutrition Society (DGE) recommends a maximum daily intake of 50g of free sugars for adults – this includes both naturally occurring fructose and added sugars.

For optimal health, use 60–80% vegetables, minimal fruit, and add herbs for flavor. Limit oxalic acid veggies like spinach. Make smoothies fresh, avoid added sugars and preservatives, and add omega-3 oil for fat-soluble nutrients.

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