I frullati verdi fanno bene?

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I frullati (e le zuppe e salse miste) offrono un modo conveniente per aumentare sia la quantità che la qualità dell'assunzione di frutta e verdura riducendo le particelle di cibo dimensioni per aiutare a massimizzare l'assorbimento dei nutrienti.

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Gli smoothies sono uno degli argomenti più richiesti, ma per anni sembravano esserci poche ricerche pertinenti. Sono rimasto sorpreso quando ho ripreso la mia ricerca quest'anno per trovare centinaia di studi, quindi è l'ora del frullato! Raramente faccio più serie di video così lunghe e contigue, ma avevo trascurato l'argomento per così tanto tempo che volevo tirarle fuori. Quindi questo è il primo di cinque video che usciranno nelle prossime due settimane. Resta sintonizzato per: <br/> • I frullati verdi fanno male? (http://nutritionfacts.org/video/are-green-smoothies-bad-for-you)
• Frullati verdi: cosa dice la scienza?
• Calorie liquide: i frullati portano ad un aumento di peso?
• Il lato negativo dei frullati verdi

I video precedenti che riguardano i frullati includono:
• A Better Breakfast (http://nutritionfacts. org/video/a-better-breakfast/)
• La spremitura rimuove più della semplice fibra ( http://nutritionfacts.org/video/juicing-removes-more-than-just-fiber/)
• Testare la teoria della compensazione dietetica (http://nutritionfacts.org/video/testing-the-dietary-compensation-theory/)

Altri suggerimenti su come far mangiare i bambini in modo più sano possono essere trovati in Trucchi per far mangiare i bambini più sani a casa (http:// Nutritionfacts.org/video/tricks-to-get-kids-to-eat-healthier-at-home/) e Trucchi per far mangiare gli adulti in modo più sano (http: //nutritionfacts.org/video/tricks-to-get-adults-to-eat-healthier).

I hanno anche video passati sull'effetto della cottura sulla perdita e sull'assorbimento dei nutrienti:
• Miglior metodo di cottura (http://nutritionfacts .org/video/best-cooking-method/)
• Assorbimento dei nutrienti degli alimenti crudi (http://nutritionfacts.org/video/raw-food-nutrient-absorption-3/)
• A volte il mito sugli enzimi è vero (http://nutritionfacts.org/video/sometimes-the-enzyme-myth-is-true/)
• Il modo migliore per cucinare le patate dolci (http://nutritionfacts.org/video/ the-best-way-to-cook-sweet-potatoes/)

Fai una domanda per il dottor Greger su questo video? Lascialo nella sezione commenti su http://nutritionfacts.org/video/are-green-smoothies-good-for-you e proverà a rispondere!

Immagine grazie a Johan Larson via rf. L'immagine è stata modificata.

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100 Risposte a “I frullati verdi fanno bene?”

  2. Awesome topic of discussion. This sells me on Green smoothies, but what about fruit? I was debating with my educated foodie friend this weekend the negatives of making fruit smoothies. I was arguing that typical highly processed ( vitamin) type fruit smoothies turn the fruit into fruit juice since most of the fiber is pulverized to a level so small so that you loose much of the positive effects and promote a huge glycemic spike after drinking. I would love to hear your thoughts on this?

  3. I'm so glad you did this video. There's so much conflicting information on if smoothies are good for you or oxidizing destroys the nutrients or you're destroying the fiber. It's annoying and frustrating. Thanks again. Looking forward to the next video!

  9. Very interesting. If you could make a video about oxidasation, it could clear things up.
    It's still very strange for me that that something blended is better absorbed. The idea that nature created us and there is optimal food for us as an animal makes much sense for me. This is why its strange to think that something blended is better for us what would mean that maybe its not really our optimal food (some believe fresh tropical food is enough and the best way to eat which also makes sense if you think about the arguments logically).
    Since we are nature and everything that we create comes from nature, technologies (like a blender) and chemical stuff is also somehow nature. So maybe the technology of blending is really a evolutionary step to further growth. I hope I didn't loose too many only rational/scientific minded people with that though process 😀

  11. the downside…. ppl drink too many smoothies… with dates, bananas and other high caloric stuff… blended macro nutrients (carbs primarily) also gets easier digested : weight gain 😛 … drink 1 medium size smoothie and all is fine… drink a 20 banana smoothie with 30 dates per day … well

  16. 1) This is why it is a good idea to chop your salads!
    2) Green smoothies for the win!
    3) Sometimes kiddies get a golden/orange tint on their cheeks from green smoothies. And sometimes the poop is green. It's all good, though.

  19. I retired my blender (for now) because I eat plant based knowing I get 'plenty' plant based nutrition and don't need to go over the top while being concerned about breaking down all the fiber. I would think I would want to keep long fiber chains long. I also think about it not satiating me given the more liquid form of nutrition requiring me to eat more. I am obese.

  20. I was having this question about smoothies like few days ago, because i heard from some unreliable source that blending destroys nutrients… i was like what ?? I'm glad that Mr. Greger cleared this out, nice timing tho. Thanks Doc. 🙂

  21. this is actually really cool to know. I usually skim over new content from this channel, but I was drinking a mango-strawberry smoothie when I saw this so I decided to watch it. Im glad I did! I will be sharing it with my teammates.

  22. I'll pass on the same advice I gave to friends with young children, veggie smoothies are fine for adults, but not young children, the elderly, or those with weakened immune systems. Raw veggies, especially those that grow on the ground such as lettuce, spinach, etc. have the risk of contamination from E. Coli, salmonella, etc. Sure enough their kids got an E. Coli infection, the CDC investigated and was unable to find the source; no other children in the school got it. Cooking would've prevented that. Thankfully they're fine, but no more raw smoothies until the kids get older. And sadly no, organic is not exempt from the risk. Raw does carry some risks, to each his own.

  25. I just noticed that you've updated the picture on your icon.  It's nice to see the current version of you.  I had to relent and update mine a few years ago to reflect my older grayer self.  I just call it truth in advertising.For the record, I'm already a big fan of smoothies.  The additional info in your video reinforces all the reasons we should all be having smoothies more often – especially kids.  At our house this requires making a major investment in a banana grower.

  28. I went through a phase years ago of making (mostly) carrot and (some) apple juice in the morning – until I wore out the juicer.
    It always annoyed me that I was throwing out all that fibrous pulp.
    I replaced that machine, but never used it because along came "Innocent" smoothies – that proceeded to add inches to my waist as well as costing a fortune …

    Now I know better – thanks to Dr. Greger …

    It may end up being soup a lot of the time though as I currently start the day with oats … baby steps though …

  30. If memory serves me correctly, I think that I blended kale with water a few hours before I added it to split peas in a pressure cooker. For some reason, the split peas weren't turning soft to form a split pea broth. Did this happen to anyone else?

  31. Yep, I always start with frozen cranberries (thawed) then I add wild frozen blues and then strawberries…2 or 3 leaves of kale…a chunk or 2 of mango OR fresh orange juice. This is my breakfast 3-4 mornings each week…I always add ground flax seed, cinnamon & cloves too. So I am pretty much having greens 3 times each day.

  35. This is the sort of thing I have to rebel against; An aesthetic approach to theoretically optimize nutrition that is going to render every meal into mush, goo and smoothies, in other words fucking baby food. Screw this. I want to enjoy food and texture not just incidentally slurp it down to get on with the day's business. I'm with Esselstyn, "I hate smoothies."

  36. What it really comes down to is: get your greens in, any which way! Just get them in! I personally can't stand eating giant salads, and I don't even like many vegetables. Without green smoothies I wouldn't be getting many greens in.

  46. Didn't recognize you without the beard…kinda think the beard balances out the bald head but to each his own 😊 Great advice on the green smoothies…I'll start incorporating spinach and carrots in mine ASAP.

  47. I think there is downside to green smoothies, I use to blend a lot (2 cups) In the morning but right after I would get cramps, That would cease with a fat like avocados or almond kefir. But of course cant wait for the remedy for this maybe blend less.

  51. David Wolfe mentioned this long long time ago about the nutribullet. That's why he named them Extractor blades that extract the nutrients and enzymes 😀

  53. Does anybody have a nice and simple recipe for a breakfast smoothie? Since I got sick when I stuffed myself with spinach a few months ago I cannot eat spinach anymore it's so disgusting. I would like to have something with blueberries and peas!! 🙂

  57. This is such great news. I really trust NutritionFacts.org and I was worried that something would be wrong with green smoothies. I already learnt not to juice fruits since that removes important fiber. Thanks for confirming my instincts about blending greens.

  58. Would you consider doing a video on shakeology? I've noticed that a lot of people are raving about the health benefits it has but I find it hard to believe.

  61. Green smoothies are fine, but the LAST green I would put in a smoothie is raw spinach. Raw spinach has oxalic acid, it causes kidney stones, and keeps you from absorbing the iron you're trying to get from the spinach. Cooking spinach gets rid of the oxalic acid. I love spinach, but I cook it. ( Same goes for raw mushrooms, they contain carcinogens) (and I don't give whole apples to my dog, the seeds contain cyanide)

    I don't know why people are so crazy about a totally raw food diet any way, human evolution is from cooked foods, we are the only animal that cooked foods, and who is to say that is not why the human brain is more highly developed than other animals' brains.

    Also smoothies are a processed food, the difference is that you are processing it yourself instead of a factory, maybe that's fine, but cavemen didn't have blenders so if you are totally into 'natural' then maybe you shouldn't be blending your food. All the time. Occasionally, probably fine.

  62. I think I know what the downside may be… The smoothies need to be consumed immediately. Well, I was just wondering this, because my banana smoothie turns brown fairly quickly, so I assume it also changes on a nutrient level. Please let me be wrong though 😉

  73. This is not ideal for storing these blended vegetables because maximum blending means maximum oxidation too. So it's probably best to consume right away.

  76. I feel like he's in my kitchen chilling every time I'm preparing GOOD vegan food for unappreciative family. 2 hours later, dinner's done, but they couldn't wait and already ordered pizza. I just look at Greger, sigh and shrug.

  79. So, Chew veggies as much as possible or better blend it.  However, whole grains, don't chew or blend.     So Blend Veggies, and THEN pour this over cooked whole grains.

  80. Masticating juicer, or blender? I've seen the masticating juicers pitched for supposedly having the advantage of not heat damaging the nutrients. Is that claim backed up by legit studies or is it just marketing copy?

  82. Esselstyn doesn't recommend smoothies because chewing food mixes the food with the enzymes in the saliva so promoting absorption of nutrients. However, as I love green smoothies, instead of 'drinking' them, I now take as much time 'chewing' or rather 'mixing' them in my mouth to ensure the enzymes get a chance to do their job. Digestion starts in the mouth, not the stomach.

  83. "Might there be a downside to enhanced absorption?" FIND OUT NEXT VIDEO? I was ready to jump up and go blend up my spinach, berries and bananas by the end of this video and then you drop that bomb!? You toy with me Greger!

  84. What I think is very important when making a smoothie is to actually use a blender stick or a wooden spoon to mash it up and then pulse it AS LITTLE as possible because when you oxidize the smoothie, it makes it more bitter. My favorite mixture is a very ripe mango, frozen banana, and fresh bananas, all super spotty and then greens in it too. BEST COMBO EVER ESPECIALLY IF MOST OF THE BLENDING IT FROM MASHING WITH A WOODEN SPOON!!! You'll thank me later when it's mango season 😉

  85. hahaha I can't stop laughing. drank my fresh coconut juice blended with fresh juice of kale, spinach, cucumber. giving my jaws and rest of my body a rest. hahaha then in a day or 2 back to eating the whole fruits and vegetables again. can't believe people make a big deal out of juicing or not. just juice and enjoy! blend and enjoy! eat the whole fruit/veges and enjoy! have a cooked vege dish with whole grain rice. enjoy!

  90. So I'm wondering this, I've read smoothies could be allowing our bodies to utilize the fruits and vegetables more. However that could be starving more of the probiotics in your gut since our bodies are digesting it before it can get to your gut.

  93. this is great news! Without knowing about the big benefits of blending, I never really liked 'juicing', since it leaves so much fiber (and I guess also vitamins and minerals) behind, which I always added to other dishes. Sold the juicer and got a good ole Osterizer, I guess from the 70's. Running every day at least once per day -> on LIQUIFY. 1 carrot, 1 whole peeled orange, 1/2 stalk of celery, 1/2 a banana, 1/2 apple, 1/2 cup of blueberries, some freshly frozen pineapple pices, a few freshly frozen cherries, and mabye some blackberries, some chia seeds, 1 cup of pure orange juice, 1 tsp fresh ginger paste, 1/4 tsp turmeric, black pepper…. AND….a hand full of baby spinach. The blackberries keep the color purple/dark pink. Oh, yes, a few drops of organic flax seed oil. Add some filtered water to the desired amount. Blend it to oblivion. Gives me a jug/up to 4 cups of creamy smoothie, which are consumed over the course of the day. Love it, and this way I am hardly hungry. Btw, I am eating a good WF-PB brunch in the morning, and a good WF-PB dinner in the late afternoon. Between: some nuts, and sipping sloowly my smoothies away, and a couple of Dr. Greger's 'no-bake-brownies'. Thanks Dr. Greger for forwarding all this important information

  97. Raw cruciferous greens not the best for those with thyroid conditions because of antithyroid compounds which cooking deactivates.

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