If you’re chugging a daily green juice and not seeing an improvement in your health or waistline, it’s probably because juices aren’t as healthy as you think. Most juices are loaded with sugar and carbohydrates while being low (or devoid) of fiber. This is a problem because fiber — the zero-calorie, indigestible part of a carbohydrate that adds bulk to food — not only works to keep you full (it swells in the stomach), but it helps mitigate blood sugar spikes. For these reasons, many wellness experts suggest opting for a smoothie over juice. Aside from being higher in fiber, smoothies are also usually more cost effective since you’re using every part of the produce (versus just juicing out the water and nutrients), less messy and quicker to whip up.
If weight loss is your goal, make sure to focus on high-fiber smoothies (think ingredients like chia seeds and flaxseed) as they tend to be the most voluminous and low in net carbs (the total carbohydrate content minus the fiber content). When calculating the net carbs in a smoothie (or anything you ingest), you subtract the fiber grams because fiber is not digested, so the net carb is what’s left that gets converted into glucose.
We’re guessing you’re ready to whip up a smoothie right about now! If you don’t have a blender, however, don’t fret. There are plenty of high-fiber, healthy smoothie recipes you can mix up in a matter of minutes — no blender required. Here’s a look at 10 of our favorite no-blender healthy smoothies.