7 Convincing Reasons Why You Should Drink a Plant-Based Smoothie Every Day

People are all about drinking to their health. Water, tea, immunity shots, hot water with lemon juice in the morning, and of course smoothies. For new ideas on formulations and what to create next from influencers, doctors, celebrities like Reece Witherspoon, and other health-minded smoothie lovers, sign up for the “Smoothie of the Day” free recipe newsletter delivered to your inbox here for 14 days).

But what is the perfect formula for making a healthy plant-based smoothie? If you’re thinking you love a milkshake-like smoothie made with coconut milk, cacao powder, and vegan caramel, and rich plant-based yogurt, we hate to break it to you, but that can be as high in calories as a regular milkshake. To make a balanced, nutrient-dense plant-based smoothie, rich in antioxidants and filling fiber, “the perfect recipe includes sources of fiber, protein, and healthy fats,” says Kylie Ivanir, MS, RD, who runs her own private practice Within Nutrition.

Here’s how Ivanir breaks down the perfect plant-based sipper:

“For fiber, you should include a minimum of two fiber sources equaling about two-to-four cups,” she says, noting that one source should be a seed (chia, flax, hemp) or a fiber powder (acacia or psyllium husk) and the second should be a high-fiber vegetable such as spinach, cauliflower rice, sprouts, or zucchini.

Ivanir says to shoot for around 20 grams of protein per smoothie. Not sure what to pick? Check out our guide to the 10 best protein powders and add some almond butter as well. Nuts and nut butter also pack plenty of protein (and fat too, see below).

“For fat, choose one-to-two tablespoons of nuts, nut butter, or avocado,” Ivanir says. Most people like the velvety texture avocado gives smoothies but you won't taste it once all the other ingredients are in there, (We learned that Kate Hudson puts avocado in her go-to smoothie recipe so there’s that, too.)

“If you decide to include fruit in your smoothie, try to keep it no more than ½ cup,” Ivanir advises. “The reason we want to keep fruit to a minimum, and then add fiber, protein, and fat is that typical smoothies add a ton of fruit. Lots of fruit causes your blood sugar to spike and crash which can lead to cravings later on.”

Now, onto the benefits of drinking a plant-based smoothie as part of your daily diet.

“When following the method listed above for making a smoothie, you are better able to balance your blood sugar levels. This is important for metabolism and energy,” shares Ivanir. “Because there is a balance of carbs, fiber, fats, and protein, you won’t have a huge spike in blood sugar that leaves you feeling tired and lethargic later in the morning.”

“Greens are full of nitrates which are transformed into nitric oxide (NO) during metabolism. NO is crucial in keeping your arteries healthy and protecting you from cardiovascular diseases such as heart disease or stroke,” explains Jorg Wijnen dietitian and author of Immunity Hi, Virus Bye-Bye: Proven Strategies to Improve Your Immune System During Pandemic Times. Wijnen says to include at least five ounces of green and is a fan of steaming or boiling them briefly for smoothies “so that they reduce in size and their flavor improves.” Weigh them raw, cook for a minute, and then rinse with cold water before adding to the blender. “More greens = more nutrients.”

One caveat: “I’d like to caution against using certain greens on a daily basis due to their extremely high oxalate content: spinach, beet greens, and Swiss chard,” he says. “I’d recommend using them two times a week tops, because the high amount of oxalates can cause several health issues over the long-term, e.g., increased risk for kidney stones.” That said, overall these vegetables are great for you because if you have high cholesterol they bind to calcium in the body, removing any extra that could cause plaque to build up.

Score for your immune system: “Plant foods are a great source of phytonutrients, including antioxidants. Antioxidants can help protect us from everyday toxins and stressors, help our immune system function optimally, and aid in the prevention of chronic disease,” offers Alida Iacobellis, RD, MHSc, a dietitian and creator of “The MORE Method,” she continues ticking off a few examples of various antioxidants smoothie add-ins provide like quercetin from raspberries, beta-carotene from mangos, and anthoxanthin from cauliflower.

Let’s be honest: Chomping on celery and carrot sticks throughout the day and eating a giant salad for dinner with a dessert of berries and more berries isn’t always realistic. But when you eat your fruits and vegetables in the form of a shake, it tastes so good you barely notice you’re loading up on fruits and veggies. “Plant-based smoothies are a great way to increase the number of raw fruits and vegetables in your diet,” shares Kat Burris MS, RDN, of KB Nutrition. “Eating produce in their raw, natural state maximizes nutrient intake since the cooking process destroys some of the nutrients and enzymes that are heat sensitive or can leach into the cooking water.”

All that fiber in your smoothie is good news for your tummy. “The fiber provides a source of food for gut microbes and helps to remove toxins from the body and also provide micronutrients, antioxidants, and phytochemicals that help your body detoxify and thrive,” comments Ivanir. “It optimizes your gut health which is crucial for blood sugar balances, energy, and weight loss.”

Drinking a daily smoothie is a simple, effective tool if you’re looking to nix a pesky snack-too-much habit or general overeating. “The healthy fats will help curb cravings later in the day,” says Ivanir. “They also help provide a more stable source of fuel throughout the day allowing for better mood stability and prolonged focus.”

“You can never get bored with making a smoothie because the flavor combinations are endless,” says Burris. “Having a well-stocked freezer is key to whipping up smoothies on the fly,” she adds.

From a mango and banana smoothie topped with mint to a golden milk immune-booster with turmeric and cinnamon, a friendly reminder we’ve got you covered with our Smoothie of the Day program here.

Soybeans are a legume but they are such a great source of protein that we had to lead the veggie list with it. There is more protein in just one ounce of soybeans than a cup of sliced avocado! 1 cup equals Protein - 28.6g Calories - 298 Carbs - 17.1g Fiber - 10.3g Calcium - 175mg

If the pod, that peas are grown in, is split down the middle, that is an indicator they are ripe. Seeds inside the pod vary and can be green, white or yellow. 1 cup equals Protein - 8.6g Calories - 134 Carbs - 25g Fiber - 8.8g Calcium - 43.2 mg

Fresh corn is a great source of energy for those who like to stay active. Protein isn't all that corn has to offer. Corn provides the body with potassium and B vitamins. 1 cup equals Protein - 5.4g Calories - 177 Carbs - 123g Fiber - 4.6g Calcium - 4.9mg

Artichokes are part of the sunflower family. The fiber in artichoke hearts is great for supporting digestion. 1 cup equals Protein - 4.8g Calories - 89 Carbs - 20g Fiber - 14.4g Calcium - 35.2mg

If not properly stored, Asparagus tends to go bad quickly, To elongate freshness, put damp paper towels around the stems, or place the entire asparagus bunch in a cup of water (like flowers) to maintain freshness longer. 1 cup equals Protein - 4.4g Calories - 39.6 Carbs - 7.4g Fiber - 3.6g Calcium - 41.4mg

Brussel sprouts have more Vitamin C than an orange. If your Brussel sprouts have a rancid odor that is an indicator you overcooked them. The smell occurs because the sprouts are composed of a great amount of sulforaphane. 1 cup equals Protein - 4g Calories - 56.2 Carbs - 40g Fiber - 4g Calcium - 56.2mg

If you are trying to lose weight broccoli is a great addition to your diet because it consists of 90 water and is also high in fiber. 1 cup (chopped) equals Protein - 3.8g Calories - 54.6Carbs - 11.2g Fiber - 5.2g Calcium - 62.4mg

Mustard greens provide the body with tons of Vitamin A, Vitamin C, Vitamin K and fiber. Adding steamed mustard greens into your diet has been known to lower cholesterol and reduce inflammation. 1 cup equals Protein - 3.2 g Calories - 21 Carbs - 2.9g Fiber - 2.8g Calcium - 104mg

Avocado is commonly mistaken as a vegetable but it is technically a fruit. This fruit had to be included in our veggie list because it isn't just tasty but super nutritious. Avocados are packed with protein but they are a great source of potassium and fiber. Avocados are a great addition to any salad, sandwich and even smoothie! 1 cup equals Protein - 3.0 g Calories - 240 Carbs - 12.8 g Fiber - 10.1g Calcium - 18 mg

Onions are an unappreciated food hero since they provide 20 percent of your daily Vitamin C and deliver an abundance of antioxidants that can reduce inflammation. 1 cup (chopped) equals Protein - 2.9g Calories - 92.4 Carbs - 21.3g Fiber - 2.9g Calcium - 46.2mg

The entire beetroot is edible including the leaves which contain loads of vitamin A, calcium, iron and potassium. Beetroot is high in sugar but is considered one of the most nutritious veggies used in salads and soups. 1 cup equals Protein - 2.8 g Calories - 74.8 Carbs - 17g Fiber - 3.4g Calcium - 27.2mg

Oyster mushrooms are commonly seen in Chinese dishes. They grow best in a controlled environment indoors. Oyster mushrooms have so many nutrients to offer besides protein such as iron, calcium, zinc and folic acid. 1 cup (raw and sliced) equals Protein - 2.8g Calories - 37 Carbs - 5.6g Fiber - 2.0g Calcium - 2.6mg

Bok Choy is a member of the mustard family. One of the oldest cultivated vegetables in the world, Bok Choy means "white vegetable” and is a great source of vitamins A, C, B6, K, and E, magnesium, potassium, iron, manganese, and calcium. 1 cup equals Protein - 2.7 g Calories - 20.4 Carbs - 3.1g Fiber - 1.7g Calcium - 158mg

Green beans are a great source of vitamins B, C and K, and minerals such as magnesium, iron and manganese. Green beans should be cooked before eating, to destroy lectins. China is the biggest grower of green beans in the world, exporting over 15 million tons a year. 1 cup equals Protein - 1.8 g Calories - 31 Carbs - 7 g Fiber - 2.7 g Calcium - 37 mg

The most nutritious way to consume cauliflower is steamed. Don't get intimidated by orange, purple or green cauliflower. All three types have the same benefits as white cauliflower. 1 cup equals Protein - 2.2g Calories - 28.6 Carbs - 5.4g Fiber - 2.8g Calcium - 19.8mg

You can eat the entire plant, root and leaves. The turnip root is high in vitamin C and the greens are high in vitamins A, C, E, B6 and K, believed to counter inflammation. Add turnip roots to soup, or mash them. Add them to salads. 1 cup equals Protein - 1.6g Calories - 28.8 Carbs - 6.3g Fiber - 5.0g Calcium - 197mg

Alfalfa sprouts might be little but they sure are powerful. Plus they're quick and easy to grow. They are loaded with Vitamin C, Vitamin K, Iron and more. But because they have been known to carry bacteria, make sure to fully cook alfalfa sprouts if you have a fragile immune system or are pregnant. 1 cup equals Protein - 1.3 g Calories - 8 Carbs - 0.7 g Fiber - 0.6 g Calcium - 10.6 mg

Keep your tomatoes fresher for longer by storing them stem down. When exposed to sunlight the Vitamin C in a tomato will diminish. 1 cup equals Protein - 1.3g Calories - 26.8 Carbs - 5.8g Fiber - 1.8g Calcium - 14.9mg

Zucchini has an abundance of potassium, even more than a banana! The reason zucchini isn't high in calories is that it is made up of 95% water. 1 cup equals Protein - 1.2g Calories - 28.8 Carbs - 7.1g Fiber - 2.5g Calcium - 23.4 mg

Spinach is filled with Vitamin A, Vitamin E, Vitamin K, fiber and protein. The best part about spinach is you can sauté it, blend it or eat it raw! Spinach is best grown in rainy and cool weather. 1 cup equals Protein - 0.9g Calories - 6.4 Carbs - 1.0 g Fiber - 0.6g Calcium - 27.7 mg