How to Build a Better Smoothie

How to Build a Better Smoothie

Smoothies sound like they’re good for you, but are they? Many are total sugar bombs and lack the balance of protein, fat, and fiber that they need to be truly nourishing. 

One of the great things about smoothies is that they can be improvised using ingredients you probably have on hand. Here, Sun Basket registered dietitian Lindsey Kane shows what ingredients to choose to make any smoothie a nutritional powerhouse. For more smoothie inspo, check out Lindsey's four smoothies for starting your day right.


Give your smoothie a rich, creamy body. Because fats are slowly digested, they'll also keep you feeling fuller, longer.  Not to mention, our fat-soluble vitamins (A, D, E, K) need to be digested with fat in order for us to reap their benefits. Fats are also important in fighting inflammation, hormone regulation, cognitive health, and so much more. 


  • Apples, apricots (fresh or dried), bananas, berries, citrus, dates, grapes, mango, melon

Fresh, dried, or frozen fruit can sweeten your smoothie while delivering the highest level of nutrient density possible, since every ounce of sugar is co-packed with vitamins, minerals, antioxidants, and fiber. 


  • Almond milk, coconut milk or water, fruit juice, kefir, soy milk 

To make sure your smoothie isn’t too thick, you’ll want a little liquid to thin it out. Choose one that delivers both flavor and added nutrition. Almond and soy milk are both good sources of protein, and coconut milk is full of good fat. 


Like fats, proteins are digested slowly and delay blood sugar absorption, which translates to a boost of long-lasting energy. Proteins are also important for building and repairing tissue, and they support nearly every enzyme and metabolic process in your body. Sure, protein powders deliver protein, but we consider minimally processed, whole foods sources of protein as the gold standard. 

Spices and other flavorings 

  • Cocoa powder, fresh ginger, matcha, spices like cardamom, cinnamon, and turmeric, vanilla extract

If you want to add a little something extra to your smoothie, check your spice cabinet. Spices can enhance your immune system, ease digestion, boost your metabolism, balance hormones, and combat disease. And they taste great. Cocoa and matcha are both great sources of antioxidants. 


Nutrient-dense and fiber-rich vegetables will help stabilize blood sugar, promote satiety, and feed your gut microbiome. Chop vegetables before adding them to the blender for a smoother smoothie (and to keep green bits from getting caught in your teeth). 


Illustration by Ekström Design

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