Ultra.fit

CGM Experiment : Apple Smoothie vs Avocado Smoothie?

Reviewed by

Shifa Fathima

Experiment question 

Which of these Foods is the Better Choice? Apple Smoothie or Avocado Smoothie?

Experiment answer

Avocado Smoothie!

An avocado smoothie is one of the best options if you want a good source of monounsaturated fats. It contains fat-soluble vitamins. Avocado smoothie is highly beneficial in removing bad cholesterol from the body. It also reduces the levels of triglyceride in the body. They also help build immunity and fight against heart diseases, and lower blood pressure. It can also help in losing weight. 

Apple/ banana have high GI and high carb content which can lead to spike in sugar levels. Replacing them with avocados will reduce the glycemic load of the smoothie. Avocado has good fats and will give a dose of antioxidants, increasing insulin sensitivity alongside.

Scientific Rationale 

The nutrient profile of both components (amount, GI, GL)

For Apple smoothie: Apple smoothie contains various nutrients and minerals. It contains vitamin A, vitamin B-12, vitamin B-6, vitamin C, and vitamin E. It also contains smaller amounts of zinc, selenium, phosphorus, manganese, magnesium, iron, copper, calcium, etc.

Glycemic index: 35-41

Apple smoothie helps lower the blood pressure in the body. It normalises blood sugar levels in the body and can significantly increase it after the diet or fast. Apple smoothies fall under low glycemic levels. People can also consume it with or without diabetes, but in moderate amounts. They can easily be absorbed as well as digested by the body. 

Here are the nutrients that are present in apple smoothie:

Nutrients Amount per serving 

Calories 431.5 

Total fat 10.8 g

Cholesterol 57.5 mg

Sodium 248.8 mg

Potassium 587.1 mg

Carbs 53.1 g

Protein 38.4 g

vitamin A b1.5%

vitamin C 13.9%

vitamin E 10.2%

For Avocado smoothie: Avocado smoothie contains calories, carbs, and proteins. It barely contains fats. It also contains small amounts of zinc, selenium, phosphorus, riboflavin, pantothenic acid, manganese, magnesium, iron, copper, calcium, and vitamin A, B-12, B-6, C, and E. It also contains small amounts of polyunsaturated fats as well as monounsaturated fats. 

Glycemic index:14-20

The glycemic load of avocado smoothies is 1 for ½ cup for the avocado smoothies. It does not contain sugar, so it does not affect the body's insulin sensitivity. Due to its low glycemic index, it can readily be absorbed by blood, which does not increase blood sugar levels or blood pressure. 

Here are the nutrients that are present in an avocado smoothie:

Nutrients Amount per serving 

Calories 323.2 

Total fat 25.1 g

Sodium 22.7 mg

Potassium 649.7 mg

Total carbohydrates 29.2 g

Protein 5.1 g

vitamin A 3.5%

vitamin B-6 29.5%

vitamin C 21.6%

vitamin E 6.6%

Bottomline

Apple smoothie and avocado smoothie are both tasty. Still, the vote goes to an avocado smoothie as a healthier option. The glucose levels are maintained in the body because it contains minimal fat. Apple smoothies have a higher amount of fat as well as calories when compared to an avocado smoothie. The avocado smoothie also contains fibres and antioxidants, which are good for the body. 

FAQs

Can avocado smoothies make you fat?

When the avocado smoothie is consumed appropriately, it will not make you fat. It contains healthy fats and is rich in fibre, which helps prevent weight gain. It also reduces the risk of inflammation and heart diseases. 

Can avocado smoothies help to improve the quality of skin?

The avocado smoothie contains antioxidants, vitamins, and minerals that help produce collagen, which helps lift the old skin cells of the body.

Is it necessary to peel apples to make apple smoothies?

Apple smoothies can be made without peeling off the skin.

How many calories are present in an avocado smoothie?

323.3% calories are present in this smoothie.

Does Avocado smoothie contain protein?

Yes, it contains protein.

Why does avocado smoothie help to improve metabolic health?

It helps to improve metabolic health as it is rich in fibre.

Can diabetic people consume avocado smoothies?

Yes, it can be consumed by diabetic people

Can an apple smoothie increase weight?

Yes, if consumed in more quantities, it can increase weight.

What is the content of water in an apple smoothie?

Apple smoothies have 88% of water.

Can avocado smoothies be consumed after the gym?

Yes, it can be consumed after the gym. 

References 

https://www.healthline.com/nutrition/are-smoothies-good-for-you

https://supercubes.com.au/blogs/cubes/is-avocado-a-good-ingredient-in-a-smoothie-recipe#:~:text=A%20great%20source%20of%20healthy,bad%27%20cholesterol%20and%20triglyceride%20level

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