Fruit smoothies for breakfast

M450

Hey,

I used to always eat cereal for breakfast but would often not bother, sometimes I just wouldn't feel hungry and other times it would just seem really unappetizing.

A few months ago I started making fruit smoothies instead, and probably once or twice a week have cereal when there's no fruit in the house.

Is this a good move? I assume eating a lot of fruit is great but would there be any issues with having it all in one go, first thing in the morning. As opposed to spread out over the day?

A typical smoothie: 1 banana, 1 plum, strawberries and blueberries, orange juice and a bit of soya milk.
Other times I'd use fresh pineapple, an apple, a peach etc but the banana and OJ/Soya mix are always in it.
Is there anything else you'd recommend to go in them?

By the way, I'm not dieting or any of that I'm just a fit enough young lad and a regular in the gym (running/weights).

Cheers

EileenG

It's not an ideal breakfast, as it's all carbs and no protein or fat, but if you are young and healthy and do a lot of workouts, it's not the worst.

As a suggestion, put some cottage cheese into your blender first with a little soy milk and blend until it is smooth, then add the other fruit. You've just added a huge dollop of cheap protein to your meal.

I would suggest that you try to use more local fruit like berries and apples and pears, and less imported bananas and pineapples. They tend to be the highest in sugar as well as air miles.

Ice.

Fruit is an ideal breakfast. Especially sweet fruit like ripe bananas. How do you expect to go for the day if you don't put fuel in the tank? All fruits contain fats and essential amino acids as well as carbohydrate.

EileenG

Ice. wrote: »

Fruit is an ideal breakfast. Especially sweet fruit like ripe bananas. How do you expect to go for the day if you don't put fuel in the tank? All fruits contain fats and essential amino acids as well as carbohydrate.

What???

Ice.

EileenG wrote: »

What???

What part don't you understand??

EileenG

The bit where you claim that bananas have significant amino acid and fat, and that you need them to fuel your day.

Ice.

EileenG wrote: »

The bit where you claim that bananas have significant amino acid and fat, and that you need them to fuel your day.

First of all I never said bananas had significant amino acid and fat, only that they contained them and secondly sweet fruit such as ripe bananas are great for energy.

EileenG

Fruit can be a good snack pre-workout, but it's not a great breakfast. After a night without food, you need significant protein and fat as well as carbs to fuel your day. Which fruit (with a few exceptions like avocado) doesn't have.

Ice.

EileenG wrote: »

Fruit can be a good snack pre-workout, but it's not a great breakfast.

Fruit is an ideal breakfast because the body runs on glucose. What better way to start the day.

EileenG wrote: »

After a night without food, you need significant protein and fat as well as carbs to fuel your day. Which fruit (with a few exceptions like avocado) doesn't have.

How much significant protein and fat do you need to fuel your day?

EileenG

I don't know where to start!

First, the body does not need glucose to run, and too much is a great way to get type 2 diabetes.

The official RDA for protein is about 50g a day, and 75g a day for fat. Most people with any knowledge of fitness or nutrition consider that the protein RDA is far far too low, and many people consider the fat one too low as well. Even going with only 50g of protein a day, that means you should be eating about 18g of protein at breakfast. So that's about a kilo each of banana and pineapple, which adds up to 1370 calories and 350g of sugar.

ApeXaviour

Ice. wrote: »

Fruit is an ideal breakfast because the body runs on glucose. What better way to start the day.

lol

Sugar is energy, therefore sugar is good for you!


And fat makes you fat because duh otherwise it wouldn't be called fat!

Ice.

EileenG wrote: »

I don't know where to start!

First, the body does not need glucose to run, and too much is a great way to get type 2 diabetes.

The official RDA for protein is about 50g a day, and 75g a day for fat. Most people with any knowledge of fitness or nutrition consider that the protein RDA is far far too low, and many people consider the fat one too low as well. Even going with only 50g of protein a day, that means you should be eating about 18g of protein at breakfast. So that's about a kilo each of banana and pineapple, which adds up to 1370 calories and 350g of sugar.

Glucose is the body's preferred fuel source. How did the official RDA for protein and fat come about? What is the source of these figures and why do " Most people with any knowledge of fitness or nutrition consider that the protein RDA is far far too low, and many people consider the fat one too low as well" ?

Ice.

ApeXaviour wrote: »

lol

Sugar is energy, therefore sugar is good for you!

There is a difference between refined sugar and the sugar in fruits.

ApeXaviour wrote: »

And fat makes you fat because duh otherwise it wouldn't be called fat!

If you say so.

ApeXaviour

Ice. wrote: »

There is a difference between refined sugar and the sugar in fruits.

And what is that difference? Sucrose is a bound glucose and fructose molecule, readily broken down in your gut into its component monosaccharides. A banana shares the the same fructose/glucose ratio.

Ice.

The human body runs on glucose. Therefore all foods need to be converted into glucose before they can provide energy and carbs are more readily converted into glucose than protein or fat. Sweet fruit such as ripe bananas are perfect in this regard.

metamorphosis

This thread is hilarious.

OP - if you are fairly active than its not the worst brekkie but not the best. If you want to keep sommthies than maybe think about adding some cottage cheese, a little peanut butter and some milled flaxseed. Adding these things to your fruit smoothie would make it far far more nutritious and you would be getting a good dose of healthy fats and protein in there too. Maybe skip the fruit juices though as they really are empty calories. far better with the whole fruits and milk

ApeXaviour

Ice. wrote:

The human body runs on glucose. Therefore all foods need to be converted into glucose before they can provide energy and carbs are more readily converted into glucose than protein or fat. Sweet fruit such as ripe bananas are perfect in this regard.

lol!

golden... I'd suggest reading up on some biology

I'll narrow down the subject area a bit:
Biology->physiology->endocrinology->insulin->insulin sensitivity

EileenG

Ice. wrote: »

Glucose is the body's preferred fuel source. How did the official RDA for protein and fat come about? What is the source of these figures and why do " Most people with any knowledge of fitness or nutrition consider that the protein RDA is far far too low, and many people consider the fat one too low as well" ?

I'm actually using the official Food Pyramid numbers here. There are a lot of people on this board who can tell you all the things that are wrong with that, but even going by that, fruit on its own is not a good breakfast.

As for glucose being the body's preferred fuel, that doesn't mean it's the best one. Cocoa pops are my children's preferred breakfast, but it's not good for them. The human body can and should also use ketones for energy.

rocky

How do you get past the salt in cottage cheese when used in smoothies? I guess I need to try it out and see for myself. But I tried other deserts to which I added cottage cheese and the salt wasn't unnoticeable.

EileenG

rocky wrote: »

How do you get past the salt in cottage cheese when used in smoothies? I guess I need to try it out and see for myself. But I tried other deserts to which I added cottage cheese and the salt wasn't unnoticeable.

With all the sugar from the fruit, you won't even notice the salt in the cottage cheese. As a general rule, the regular cottage cheese has less salt than the low fat stuff, and the Polish cottage cheeses have less again.

metamorphosis

rocky wrote: »

How do you get past the salt in cottage cheese when used in smoothies? I guess I need to try it out and see for myself. But I tried other deserts to which I added cottage cheese and the salt wasn't unnoticeable.

It's never been a prob for me (i use Lidls brand - nicest imo) but then again i train a lot and sweat **** loads so id lose a lot of salts as it is which is why i might not notice it.

the brands in some polish food markets and continental shops, from what i hear, don't have that problem as much as more known brands. Never tried them myself though so can't comment. I imagine the sugar from fruits though would take from the salty taste.

Fage do a greek yogurt (in tescos) that has a fair whack of protein in 150gm portionned tub (13.5gms i think) Maybe you could put that in if ya were not big on the idea of cottage cheese.

EDIT: elieen got in before me!

El_Dangeroso

Ice. wrote: »

Glucose is the body's preferred fuel source. How did the official RDA for protein and fat come about? What is the source of these figures and why do " Most people with any knowledge of fitness or nutrition consider that the protein RDA is far far too low, and many people consider the fat one too low as well" ?

Glucose is not the body's preferred fuel source. It is just converted to energy faster than protein and carbs. But alcohol will be used for energy before glucose, is alcohol the preferred fuel source?

In nutrition circles the RDA is referred to as 'minimum-wage nutrition'. It is just the bare minimum to avoid severe deficiency, such as kwashikor in the case of protein deficiency.

Different people have different protein needs for sure, but most people would be losing muscle on 50g/day, especially men.

rocky

I like the lidl cottage cheese, but my experiments with sweets based on it have failed so far :pac:

EileenG

Tesco also do a healthy choice virtually fat free fromage fraiche which is not salty and which has a significant dollop of protein. Add in some good fats (nuts or flax) and you should be in business.

rocky

Ricotta cheese, now that's what I call cheese cake material ...

El_Dangeroso

All I'll say is marscapone, hook it to my veins..

rocky

Homemade Tiramisu, say no more :o

Ice.

EileenG wrote: »

The human body can and should also use ketones for energy.

Ketosis happens when the body is in survival mode. Common symptoms experienced during ketosis are dehydration, low blood pressure, nausea, kidney stones, fatigue etc.Not healthy long term.

People who are starving or ill naturally fall into a state of ketosis because when the appetite is suppressed it frees us up to rest and recuperate from illness rather than be forced to eat food. Staying in a state of ketosis requires major carb restriction and to maintain the water weightloss that these diets result in people must stay in a state of sickness/ketosis long term.

El_Dangeroso wrote: »

In nutrition circles the RDA is referred to as 'minimum-wage nutrition'. It is just the bare minimum to avoid severe deficiency, such as kwashikor in the case of protein deficiency.

Different people have different protein needs for sure, but most people would be losing muscle on 50g/day, especially men.

But where do these numbers come from. Who decided the magic numbers?

Kwashikor is not protein deficiency. It is a caloric deficiency. Their is no scientifically agreed upon term for protein deficiency.

El_Dangeroso

Ice. wrote: »

Ketosis happens when the body is in survival mode. Common symptoms experienced during ketosis are dehydration, low blood pressure, nausea, kidney stones, fatigue etc.Not healthy long term.

People who are starving or ill naturally fall into a state of ketosis because when the appetite is suppressed it frees us up to rest and recuperate from illness rather than be forced to eat food. Staying in a state of ketosis requires major carb restriction and to maintain the water weightloss that these diets result in people must stay in a state of sickness/ketosis long term.



But where do these numbers come from. Who decided the magic numbers?

Kwashikor is not protein deficiency. It is a caloric deficiency. Their is no scientifically agreed upon term for protein deficiency.

OK, now you're just making things up, link me one scientifically credible document that backs what you say. Please don't post anything authored by the PCRM, we know their agenda. Anything from the American Journal of Clinical Nutrition or similar would be peachy.

Who decides the 'magic' numbers? Years of peer reviewed scientific research actually. They are still being refined but they are universally accepted as the bare minumum.

Re: Kwashikor, no, it is caused by a lack of amino acids in the diet. Seriously, what website did you get that from?

rocky

Ice. wrote: »

Ketosis happens when the body is in survival mode. Common symptoms experienced during ketosis are dehydration, low blood pressure, nausea, kidney stones, fatigue etc.Not healthy long term.

People who are starving or ill naturally fall into a state of ketosis because when the appetite is suppressed it frees us up to rest and recuperate from illness rather than be forced to eat food. Staying in a state of ketosis requires major carb restriction and to maintain the water weightloss that these diets result in people must stay in a state of sickness/ketosis long term.



But where do these numbers come from. Who decided the magic numbers?

Kwashikor is not protein deficiency. It is a caloric deficiency. Their is no scientifically agreed upon term for protein deficiency.

Goes to show that a little knowledge is a dangerous thing.

Ice.

El_Dangeroso wrote: »

Re: Kwashikor, no, it is caused by a lack of amino acids in the diet. Seriously, what website did you get that from?

Kwashikor is caused by a lack of calories or starvation so it really isn't technically an isolated case of protein deficiency because it doesn't occur without the extenuating circumstance of starvation. There are no reported cases of protein deficiency in individuals who have access to adequate food.

El_Dangeroso

Ice. wrote: »

Kwashikor is caused by a lack of calories or starvation so it really isn't technically an isolated case of protein deficiency because it doesn't occur without the extenuating circumstance of starvation. There are no reported cases of protein deficiency in individuals who have access to adequate food.

Logical Fallacy. People who have access to adequate food almost always have access to adequate protein.

Ice.

El_Dangeroso wrote: »

People who have access to adequate food almost always have access to adequate protein.

Exactly. Its a caloric deficiency because if your eating enough its impossible to be deficient in dietary protein.

El_Dangeroso

Ice. wrote: »

Exactly. Its a caloric deficiency because if your eating enough its impossible to be deficient in dietary protein.

Enough to prevent kwashikor, not enough to prevent muscle loss or even provide adequate satiety.

Ice.

But you can't get kwashikor without being starving so it is a caloric deficiency and not a protein one. Protein doesnt prevent muscle loss. If that were the case then the Western World would all be body builders due to the excess protein levels consumed instead of being overweight or obese. The only way to build muscle or retain it is to perform load bearing exercises.

El_Dangeroso

Ice. wrote: »

But you can't get kwashikor without being starving so it is a caloric deficiency and not a protein one. Protein doesnt prevent muscle loss. If that were the case then the Western World would all be body builders due to the excess protein levels consumed instead of being overweight or obese. The only way to build muscle or retain it is to perform load bearing exercises.

Gimme a link where it shows everyone in the western world consumes excess protein. Define excess protein.

Not only does protein prevent muscle loss, it increases muscle in the absence of strength training.

Ice.

El_Dangeroso wrote: »

Not only does protein prevent muscle loss, it increases muscle in the absence of strength training.

If it prevented muscle loss how come when you brake a leg or arm and have it in a cast for a number of weeks the muscles have atrophied by the time you remove the cast regardless of the amount of protein you have consumed while the cast was on? Why cant we all just stay at home and scoff protein while sitting on the couch and get muscled bodies?

El_Dangeroso

Ice. wrote: »

If it prevented muscle loss how come when you brake a leg or arm and have it in a cast for a number of weeks the muscles have atrophied by the time you remove the cast regardless of the amount of protein you have consumed while the cast was on? Why cant we all just stay at home and scoff protein while sitting on the couch and get muscled bodies?

It's not the only factor but it is a big factor. Why do you think body builders use protein powder, for the taste? That study shows that protein increased muscle mass all things being equal. Where's your evidence?

Do you have that link showing that people in the western world consume excess protein yet?

Ice.

El_Dangeroso wrote: »

It's not the only factor but it is a big factor. Why do you think body builders use protein powder, for the taste? That study shows that protein increased muscle mass all things being equal. Where's your evidence?

You'll have to ask them although with all the chocolate and strawberry flavoured protein powders etc you might wonder:D

All one has to do is observe the amount of atrophied limbs coming out of casts to see that dietary protein does not prevent muscle loss. Also in a society that consumes high protein foods frequently you do not see a lot of musclebound people rather you see a lot of overweight people instead. Why is that if dietary protein increases muscle?

El_Dangeroso

Ice. wrote: »

You'll have to ask them although with all the chocolate and strawberry flavoured protein powders etc you might wonder:D

All one has to do is observe the amount of atrophied limbs coming out of casts to see that dietary protein does not prevent muscle loss. Also in a society that consumes high protein foods frequently you do not see a lot of musclebound people rather you see a lot of overweight people instead. Why is that if dietary protein increases muscle?

When did I say that protein was all you needed to become musclebound? Stop trying to build straw man arguments.

So c'mon, money where your mouth is time, where's the evidence?

brianthebard

Ice. wrote: »

You'll have to ask them although with all the chocolate and strawberry flavoured protein powders etc you might wonder:D

All one has to do is observe the amount of atrophied limbs coming out of casts to see that dietary protein does not prevent muscle loss. Also in a society that consumes high protein foods frequently you do not see a lot of musclebound people rather you see a lot of overweight people instead. Why is that if dietary protein increases muscle?

Do you have a study showing increasing protein while a person is in a cast won't prevent atrophy? Bet you don't. In any case the atrophy in question is quite clearly the result of having their limb immobilised, not what they're eating. ffs

M450

Right, this is my first post in the Nutrition Forums so forgive me for not knowing who the nutrition gurus are... there's a lot of differences of opinion :O

What I'm going to take from this thread is that a simple fruit smoothie is good for ya but is lacking in fats and protein so adding something with these to the smoothie would be beneficial.

I think the peanut butter suggestion sounds interesting and I'll try that, is any particular brand/type better, or less artificial? I haven't had peanut butter in years haha, also approx how much should I be putting in?

I think I'll avoid the cottage cheese as I'm not supposed to eat too much dairy (asthma related), hence the soya milk (which I thought was high in protein?)

So what would your opinion of breakfast cereals be? I used to eat Special K, Bran Flakes, Crunchy Nut before I started the smoothies. I assume the basic fruit smoothies I'm having now are better?

Cheers

Ice.

El_Dangeroso wrote: »

When did I say that protein was all you needed to become musclebound? Stop trying to build straw man arguments.

You said dietary protein not only built muscle but retained it. All I asked was that if this was so then how come we don't see more musclebound people seeing as we as a society in the west consume high protein foods frequently? It is you who should desist from making straw man arguments.

El_Dangeroso wrote: »

So c'mon, money where your mouth is time, where's the evidence?

What evidence are you referring to?

M450

Ice. wrote: »

You said dietary protein not only built muscle but retained it. All I asked was that if this was so then how come we don't see more musclebound people seeing as we as a society in the west consume high protein foods frequently? It is you who should desist from making straw man arguments.



What evidence are you referring to?

Ice. I'd prefer if you started a new thread for your argument about protein and muscle building.

I'm actually really interested in getting answers to my questions.

Ice.

brianthebard wrote: »

Do you have a study showing increasing protein while a person is in a cast won't prevent atrophy? Bet you don't.

I personally don't. But that doesn't make it any more or less true.

brianthebard wrote: »

In any case the atrophy in question is quite clearly the result of having their limb immobilised, not what they're eating. ffs

But surely the dietary protein should have prevented atrophy? Or is it a case of no load being put on it seeing as it is all wrapped up?

M450

Ice. wrote: »

I personally don't. But that doesn't make it any more or less true.



But surely the dietary protein should have prevented atrophy? Or is it a case of no load being put on it seeing as it is all wrapped up?

This guy is a machine!

brianthebard

Ice. wrote: »

But surely the dietary protein should have prevented atrophy? Or is it a case of no load being put on it seeing as it is all wrapped up?

Yes. Was that so hard to figure out? What's your motivation for all the anti-protein posting tonight?

Ice.

brianthebard wrote: »

Yes. Was that so hard to figure out?

It needed no figuring out on my behalf.

brianthebard wrote: »

What's your motivation for all the anti-protein posting tonight?

Au contraire. I am not anti-protein but rather anti excess protein and high fat. Protein is important to the body but too much causes problems. Likewise with fat.

EileenG

M450 wrote: »

Right, this is my first post in the Nutrition Forums so forgive me for not knowing who the nutrition gurus are... there's a lot of differences of opinion :O

What I'm going to take from this thread is that a simple fruit smoothie is good for ya but is lacking in fats and protein so adding something with these to the smoothie would be beneficial.

I think the peanut butter suggestion sounds interesting and I'll try that, is any particular brand/type better, or less artificial? I haven't had peanut butter in years haha, also approx how much should I be putting in?

I think I'll avoid the cottage cheese as I'm not supposed to eat too much dairy (asthma related), hence the soya milk (which I thought was high in protein?)

So what would your opinion of breakfast cereals be? I used to eat Special K, Bran Flakes, Crunchy Nut before I started the smoothies. I assume the basic fruit smoothies I'm having now are better?

Cheers

Any brand of peanut butter that doesn't contain added sugar or hydrogenated fats. The ingredients should be just Peanuts and possibly salt. There are a few around!

Soy milk might be slightly higher in protein than dairy, but I wouldn't like to depend on it for my needs.

Yes, your smoothies are better than those cereals. They are sugar-laden junk. If you are going to eat cereal, go for porridge and failing that, some kind of wholegrain like shredded wheat. There's a special place in hell for whoever managed to convince people that Special K, with more sugar than some kids cereals, is a health food.

You might also consider eggs for breakfast. It only takes a couple of minutes to scramble a couple of eggs, and it's a great start to the day.

M450

Cheers, I love my eggs at the weekend!

What's your opinion of raw eggs cracked into a smoothie?

EileenG

Not a fan. Cooked eggs are better, and there's always a slight risk with raw eggs.