4 simple ways to make green drinks more nutritious

Green drinks are an easy way to add more fruits and vegetables to your daily routine, but the ingredients you choose and how you prepare them can make a big difference to their nutritional value.

From keeping more fibre to adding protein, a few simple adjustments can help make your green drinks more satisfying while boosting their health benefits.

Blend instead of juice when possible

Green smoothies and green juices may look similar, but they are prepared differently. Smoothies use whole fruits and vegetables, while juicing removes most of the pulp and fibre.

Although juice still contains vitamins, minerals and beneficial plant compounds, blending retains the fibre, which supports healthy digestion and helps regulate blood sugar and cholesterol levels.

If you enjoy green juice, experts say it can still be part of a balanced diet. However, it should not replace whole fruits and vegetables, which provide significantly more fibre.

Use more vegetables than fruit

Fruit adds natural sweetness and valuable nutrients, but too much can increase the natural sugar content of your drink.

Experts recommend filling about 80% of a juice with vegetables and limiting fruit to roughly 20%, particularly for people managing their blood sugar. Vegetables such as spinach, cucumber, celery and kale pair well with a small apple or a handful of berries for sweetness.

Smoothies can generally include slightly more fruit because the fibre remains intact after blending, helping slow digestion.

Add protein and healthy fats

If your green drink is replacing a meal or serving as a snack, adding protein and healthy fats can help keep you full for longer.

Good protein options include Greek yoghurt, kefir, soy milk or protein powder. Healthy fats can come from chia seeds, flaxseeds, hemp seeds, nut butter or avocado.

Healthy fats also help the body absorb fat-soluble vitamins such as vitamins A, D, E and K, along with plant compounds like beta-carotene found in leafy greens.

Rotate your ingredients

Using the same greens every day may limit the variety of nutrients you consume.

Instead of relying only on spinach or kale, try rotating ingredients such as romaine lettuce, collard greens, cucumber, zucchini, celery or frozen cauliflower. Herbs and spices like ginger, mint, turmeric and cinnamon can also add flavour while contributing additional plant compounds.

Fresh and frozen produce are both nutritious choices, allowing you to mix ingredients based on availability and personal preference.

How to build a balanced green drink

A nutritious green smoothie can be made with:

• One or two vegetables
• One serving of fruit
• Water, milk or unsweetened plant-based milk
• Fresh herbs or spices such as ginger, mint or cinnamon
• A source of protein and healthy fat if the drink replaces a meal or snack

If you're new to green drinks, start with milder vegetables such as spinach, romaine, cucumber or zucchini before trying stronger-flavoured greens like kale or collard greens.

When buying bottled green juice, check the nutrition label and ingredient list. Choose products with vegetables listed first and little or no added sugar, while paying attention to serving size and total carbohydrate content.

Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. It is based on user-generated content from social media, and the claims have not been independently verified.