How to Build the Perfect Smoothie to Keep You Fuller Longer

Smoothies are great! They’re rich in flavor and color and they’re absolutely adorable in the ‘gram. But all vanity aside, smoothies have become a staple to many because of how they help us achieve the recommended daily vegetable servings, a feat that not a lot of us could meet. Smoothies make it easier to get more nutrition through lesser prep time. They allow you to consume lots of fiber in an easy-to-digest way.

Moreover, one of the goals of having a smoothie is giving you long hours of feeling full so you don’t end up eating too much or snacking on empty calories. However, you have to keep in mind that not all

smoothies are created equal. There’s got to be the right amount of the right kind of ingredients, and at times, even the right kind of green powder superfood.

Here’s your ultimate guide to making the perfect smoothie to keep you fuller longer!

Determine the Liquid Base

To start, your liquid base should be around 8oz. Nothing beats water, but if you want to explore other options, you can try coconut milk, coconut water, fresh juice, dairy milk, almond milk (unsweetened works best), matcha, or soy milk. Just make sure it’s something that isn’t out of place with the rest of your ingredients. Go for milk if you want something more creamy and juice if you want it to be almost slushy.

Add the Vital Fruits and Veggies

Next, add 1 cup of fruit or vegetable into your liquid. Fruits and veggies are an excellent way to get vitamins and antioxidants while providing a lot of fiber. Some favorites include mangos, pineapple, banana, peaches, kale, spinach and spinach. Raspberries, in particular, contain about 8 grams of fiber in one cup. Leafy greens, on the other hand, are loaded with nutrients and also contain fiber. Add our organic greens powder, pHresh greens®, for optimal nutrition. Protein, fiber, and a little bit of fat is the winning combo for staying full. A smoothie that's high in fiber (about 5 grams or more) will help slow digestion and keep you feeling full.

Make it Extra Creamy

Many people (and we agree) believe that one of the key basis of the perfect smoothie is its texture and the perfect texture is highly dependent on it creaminess. While the liquid base contributes to this, you know it’s always fun and more satisfying to take it up a notch by adding something to make it extra creamy. To achieve this, go for frozen banana (1 piece) or yogurt (½ cup). You might want to swap out your flavored regular yogurt for plain Greek yogurt to boost its satiety.

Toss in Some Oats or Seeds

Bulk up the smoothie with some oats. It’s also a great source of protein and fiber, which promotes fullness. Just add a half-cup of rolled oats to your breakfast smoothie for that nice 6g protein and 4g fiber boost. Or throw in some seeds like chia, flax, and hemp, which are nutritional powerhouses full of healthy protein, fats, fiber, and loads of vitamins and minerals. They provide incredible texture and are able to boost the drink’s nutrition value.

Sweeten with Dates

To satisfy your sweet craving without giving in to the sugary trap, dates are the answer! They are a natural form of sugar. Paired with a good amount of fiber, dates help the body digest the sugars slower than honey, fruit juice, maple syrup, or other added sugars. Not only that, but they’re also an excellent source of potassium for a natural electrolyte boost. To add dates to your smoothies, use a high-powered blender or soak them in a bowl of water for about 30 minutes before popping into the blender.

Add Some Ice

Nothing much to explain here. To make your smoothie cooler and more refreshing, just add a little bit of ice.

Make it as thick as you can

Have you heard of "phantom fullness”? A small study published in the American Journal of Clinical Nutrition found that making your morning smoothie thicker can help keep you fuller longer. The thicker the drink, the more it fills up your stomach and the longer you'll avoid feeling hungry again. This may have something to do with the fiber content in the thick smoothies. So go ahead and make that smoothie as thick as you desire!