The Berry Best Smoothie – A high fiber, high antioxidant smoothie
The Berry Best Smoothie is a fusion of three of the most popular and nutritious berries there are. Together they make for a high fiber smoothie with excellent amounts of antioxidants and polyphenols. The burst of fresh fruity flavors together with a hint of cinnamon create a delicious and healthy smoothie. This Smoothie has a great rich purple color that I just love. I love it, even more, knowing it got a 78 on the SmoothFuel Nutritional Score.
The Berry Best – Ingredients
Info about The Berry Best
How to make it – Raspberries, blueberries, and blackberries mix very easily and only require 10 seconds in order to have a smooth mixture. Remember to wash the berries thoroughly before blending them.
Important ingredient selection – As for the cinnamon, you have two choices. The most common commercial variety of cinnamon is known as Cassia. Cassia is not true cinnamon but is derived from a related species.
True cinnamon comes from the Cinnamomum verum tree and is known commercially as Ceylon cinnamon.
There are even more varieties of cinnamon that are sold commercially under the generic name of cinnamon. There is a big difference between Cassia and Ceylon cinnamon that you should know. These two types of cinnamon contain the compound coumarin. Coumarin is moderately toxic to the liver and kidneys. European health agencies have warned against the consumption of cassia because of its elevated cassia content. The German Federal Institute for Risk Assessment established a tolerable daily intake (TDI) of 0.1 mg coumarin per kg body weight. One teaspoon of cassia cinnamon contains anywhere between 5 to 12 mg of coumarin. The same institution has also stated that Ceylon cinnamon “contains hardly any coumarin”. Ceylon cinnamon is widely available and should always be your first choice.
Macronutrients – The Berry Best has a low amount of calories, per the serving suggestions, it has just 231 kcal. It has a low amount of total fat and a very low amount of saturated fat. Blackberries and raspberries are high in fiber. Blackberries have 5.3 grams of fiber per 100-gram serving and raspberries have 6.5 grams of fiber per 100 grams. Blueberries have less fiber, 2.1 grams per 100-gram serving. This gives the Berry Best a total of 15 grams of fiber, around 44% of your RDI. There are 20 grams of total sugars. The Berry Best does not contain a large amount of protein, it has just 9 grams that comes from the soy milk.
Micronutrients – Surprisingly this smoothie is not overflowing with vitamin and minerals. It has high concentrations of a few vitamins, notably, 57 mg of vitamin C and 54 μg of vitamin K. Despite having 300 grams of berries it does not have any higher concentrations of other vitamins or minerals. One way to increase the number of vitamins and minerals in this smoothie would be to use a different type of milk or use fortified milk.
Extra Nutritional Information – The highlight of The Berry Best Smoothie is its very high polyphenol and antioxidant content. As per the recipe, it has 1347 mg of polyphenols.
The Berry Best has 2021 mg of antioxidants.
There are no dietary reference intakes set for polyphenol consumption. Polyphenols have been studied in vitro with some positive results however in vivo results are difficult to measure and remain inconclusive.
Smooth Fuel Nutritional Score
The Berry Best has scored a total of 78/100 on the Smooth Fuel Nutritional Score. It received boosted scores for having low amounts of saturated fat but was also penalized for having a greater proportion of fiber in relation to the number of calories. Many people lack fiber in their diet so increasing the amount of fiber in your diet might be beneficial but be careful to not consume too much. Consuming too much fiber, however, can cause excess gas, bloating and constipation. Due to a lack of a wide variety of vitamins and minerals, the Berry Best did not score well for overall vitamin and mineral content however it received bonus points for having both high amounts of polyphenols and antioxidants.