Smoothies can be healthy or candy in a blender—depending entirely on ingredients. Research by Flood-Obbagy found fruit form affects satiety; DiMeglio showed liquid calories are less satiating than solid. A “healthy” smoothie with banana, mango, juice, and honey can contain 75g sugar—more than a large soda. Versus spinach, berries, and protein powder: about 6g sugar. Same format, vastly different nutrition.
This companion covers the smoothie spectrum, the ingredient audit, the sugar math, the liquid calories problem, making better smoothies, and the meal replacement question. (4 min read)