A TIME RESTRICTED Eating (TRE) diet has been a part of my daily practice. I have a smoothie with berries, avocado, banana, almonds, spinach, protein powder, flax seeds, and oats at midday. I mix it all together with oat milk and kefir. Later in the evening, I’d have my main dinner, which could be anything because cooking bores me.
The US Department of Agriculture (USDA) recommends that males consume at least 38 grammes of fibre per day and women consume at least 25. However, many people, particularly those on Western diets, don’t satisfy their daily fibre requirements.
Homemade versus store-bought?
Smoothies are healthy, but not all of them are created equal! Smoothies with pre-made fruit purées and liquids are heavy in hidden sugars and processed components. These purées concentrate sugars while removing the nutritional benefits of whole fruit, such as fibre, phytonutrients, vitamins, and minerals. Like most other foods, homemade versions created from fresh or frozen ingredients have higher nutritional value.
Fruit’s Health Benefits
According to research published in Food & Nutrition Research, fibre and fruit consumption may protect against increased waist circumference over time, partially because fruit is satisfying and prevents overeating. Fruit causes the stomach to empty more slowly due to its high fibre and water content, which means the subsequent rise in blood sugar and insulin is less significant. It prevents constipation and promotes the growth of beneficial bacteria in the digestive tract. As a result, reduced inflammation, immunological function is improved, and mental health is maintained. Adequate fibre consumption lowers the risk of heart disease and type 2 diabetes.
My Must-Have Ingredients
A handful of berries is always in my smoothie; they are one of the healthiest things you can eat and help with blood sugar and insulin response. They are also high in antioxidants, proven to protect your cells and lower your disease risk.
A study of healthy men found that eating a 300-gram serving of blueberries helped preserve their DNA from free radical damage. In a six-week study, obese persons with insulin resistance who drank a blueberry smoothie twice daily improved their insulin sensitivity more significantly than those who drank berry-free smoothies.
Before, during, and after endurance activity, a ripe medium-sized banana (approximately 105 calories) provides great nourishment (high in fibre, antioxidants, and numerous nutrients). Because of its mineral richness and easily digestible carbs, it is ideal for athletes.
Half an avocado in a smoothie contains the recommended monounsaturated fatty acids. It contains vitamins C, E, K, and B6 and riboflavin, niacin, folate, pantothenic acid, magnesium, and potassium. Avocados also include lutein, beta-carotene, and omega-3 fatty acids as well. It is abundant in healthy, beneficial fats, which slow the digestion of carbohydrates and help to keep blood sugar levels constant. Every component of the body requires fat. Healthy fats benefit skin health, fat-soluble vitamins, minerals, other nutrients, and immune systems.
The Low Down
My smoothie has more fat and protein (38.6g and 44.3g, respectively) than a usual smoothie and a considerable amount of fibre (24g) to help balance the blood sugar response, which can be high in many smoothies. Fat should not be feared, but the type of fat is essential.
The omega-6 to omega-3 ratio is worth looking at: Omega-3 fatty acids are anti-inflammatory, but omega-6 fatty acids are inflammatory. My smoothie has a 2.5:1 ratio, which falls within the 1:1 to 3:1 range that I prefer. Many people have diets with ratios over 25-50:1. A high percentage like this can perpetuate chronic low-grade inflammation and encourage supraphysiological inflammatory responses. Chronic inflammation is a “silent killer”. It is common in developed countries due to heavy consumption of processed foods that include high levels of omega-6s, which are abundant in seed oils.
The convenience of boosting fruit and vegetable intake, which can help you meet your micronutrient requirements, is a fundamental benefit of smoothies. This smoothie provides a good source of micronutrients in a single serving. The recommended nutrient intake (RNI) for the following micronutrients is exceeded: B2, B12, Vitamin A, Vitamin K, and Iron.
B5, B6, Vitamin C, Calcium, Selenium, Sodium, Zinc, and Phosphorus provide more than 90% of the RNI.
The kefir milk used in this smoothie is high in healthy probiotic bacteria. The vast majority of bacteria, viruses, fungi, and other microorganisms in your digestive system, particularly your colon, comprise your microbiota. A healthy microbiota performs various activities, including immune system regulation, digestion, and the production of vitamins such as B12 and vitamin K. It is a developing field of study, with more studies relating it to most illnesses.
Free Fruit!
Do you know someone who might be eligible for the NHS Healthy Start scheme? They need to have the following criteria: have at least one British child under four years old – their child is a British citizen, and their family earns £408 or less per month after tax. They could use this benefit to buy your family good smoothie ingredients.
Stop Quick Fix Fast Foods
A nutritious smoothie takes longer to digest, slowing the release of energy from the ingredients. In the process, you increase nutrient absorption, balancing your blood sugar levels and avoiding the need for ‘quick fix’ fast-food energy spikes that fade rapidly, allowing you to avoid hunger pains for longer.
Finally, the discipline required to practise TRE makes it much easier to eat less frequently and avoid feeling hungry outside of the feeding period. You can be confident that when you eat, you get the whole variety of nutrients your body requires to stay healthy.
