Are Breakfast Smoothies As Healthy As You Think? Experts Weigh In
If you too start your day with a smoothie, you might want to pause and read on. While it is packed with healthful ingredients, the combination, temperature, and timing of consumption may make the option less ideal as your first meal of the day. Let us break it down.
Also Read: Do You Eat Chai Biscuit Every Morning? Here's Why You Should Stop
What Typically Goes Into A Breakfast Smoothie?
Smoothie is typically made with the intent of being healthy, light, and filling. It mainly includes:
Fruits like bananas, berries, mangoes, or apples
Dairy such as milk, curd, or plant-based alternatives
Add-ons like oats, peanut butter, chia seeds, or protein powders
Toppings such as dry fruits, seeds, or even granola and breakfast cereals
Natural sweeteners like honey, jaggery, or dates
It may sound like a nutrient-rich bowl - and technically, it is. But not all nutritious foods are suited for consumption first thing in the morning, especially when combined into a single, cold beverage.
According to consultant nutritionist Rupali Datta, "The first meal of the day should be easy on the digestive system and warm in nature to help awaken digestive enzymes." Smoothies, which are usually consumed cold and with variety of ingredients, may not always fit this bill.
Also Read: Should We Or Shouldn't We Eat Bananas On An Empty Stomach?
Photo Credit: iStock
Why Smoothies May Not Be Ideal As Your First Meal?
Here is why health experts advise often against starting your day with a smoothie:
1. Fruits like berries and bananas can trigger acidity:
Fruits have a naturally acidic profile. While they are antioxidant-rich, eating them on an empty stomach can irritate the stomach lining in some individuals. According to the Surgical Consultants Of Norther Virginia, acidic foods consumed on an empty stomach may lead to symptoms like gas and heartburn, especially in those prone to acid reflux.
2. Dairy may be hard to digest early in the day:
Curd is a probiotic and generally gut-friendly, but timing matters. Ayurveda recommends avoiding milk-based products first thing in the morning. Clinical nutritionist Dr. Simran Saini explains, "Curd may not be the best first food for the day as it can cause heaviness or sluggishness in the digestive system. Ideally, it should be consumed mid-morning or with lunch."
Also Read: Should You Combine Non-Vegetarian Food With Dairy? An Expert Clears Things Up
3. Cereals and oats may spike blood sugar:
While oats are considered healthy, the problem arises when they are combined with sugary fruits or ready-made breakfast cereals that often contain hidden sugars. This, along with the natural sugars in fruits, may cause a sharp rise and fall in blood sugar levels.
A study in the journal Nutrients found that high-glycaemic breakfasts might provide an initial energy boost, followed by a crash that leaves one tired and hungry shortly after.
4. Cold temperature can disrupt digestive fire:
Smoothies are usually served chilled. While this may seem refreshing, especially in summer, Ayurveda warns that cold food suppresses the digestive fire or agni, making it harder for the body to digest and absorb nutrients.
As Ayurvedic expert Dr. Dixa Bhavsar shares, "Starting your day with cold foods slows down metabolism and weakens your digestive fire. Warm, freshly cooked foods are always better in the morning."
What You Should Eat Instead For A Healthier Start?
We are not saying smoothies must be banished from the breakfast menu, but they may not be the best first food of the day. Experts suggest beginning with something warm, easy to digest, and balanced in complex carbohydrates, proteins, and healthy fats to fuel you through the day. Here are some options that blend beautifully with Indian morning routines:
Also Read: 5 Ways You Can Plan A Healthy Morning Ritual To Prevent Blood Sugar Spikes
Photo Credit: Pixabay
1. Begin with warm water (with lemon, jeera or ginger):
This helps hydrate the body, boost metabolism, and prepare your gut for the day. Nutritionist Lovneet Batra notes that lemon water or jeera water can support digestion and detoxification.
2. Add soaked nuts and seeds:
A handful of soaked almonds, walnuts, chia seeds, or pumpkin seeds provides protein and healthy fats that are gentle on the stomach and help maintain steady energy. Clinical nutritionist Ishi Khosla says, "A few soaked almonds or a teaspoon of soaked chia seeds can nourish the body and keep blood sugar levels stable."
3. Choose warm, light breakfasts:
Traditional Indian options like moong dal chilla, upma, poha, idli-sambar, or daliya offer a balanced mix of fibre, protein, and carbs - without overloading the digestive system. They are not only hearty but also rooted in time-tested wisdom. Click here for some of the most popular Indian breakfast recipes.
Photo Credit: iStock
4. Enjoy smoothies mid-morning:
If you love smoothies, have them around 10.30-11 am, once digestion is more active. That way, your body is better equipped to absorb all the goodness packed into your blender.
Bottom Line:
Smoothies are not unhealthy. But they may just not be the best breakfast choice for everyone, especially as the first meal on an empty stomach. Cold, complex drinks can hinder digestion, disrupt blood sugar balance, and affect gut health.
Instead, take a moment to tune in. Trust your body, ease into the day with something warm and nourishing, and always seek personalised advice from a health expert.
Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your doctor for more information. NDTV does not claim responsibility for this information.
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About Somdatta Saha Explorer- this is what Somdatta likes to call herself. Be it in terms of food, people or places, all she craves for is to know the unknown. A simple aglio olio pasta or daal-chawal and a good movie can make her day.
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