Are smoothies recommended during pregnancy?

A diverse, nutritious diet is recommended for pregnant women. As such, can smoothies be a wonderful option during pregnancy? According to Kristin Brown, a prenatal dietitian, smoothies can pack in a load of nutrients in one meal or a snack provided they have a balanced mix of carbohydrates, fats, and proteins. “The issue I see with the smoothies that most people eat is that they are too heavy in carbohydrates and don’t have enough protein, fat, or fibre to keep blood sugar levels stable for long. This is a basic blueprint that I use with my clients to build various smoothie recipes that keep them satisfied for a long period (and help keep blood sugar levels stable, which helps fight pregnancy nausea),” said Kristin.

According to her, one can look to combine protein (collagen protein, protein powder, or Greek yogurt), fat (peanut butter, avocado, hemp hearts), fibre (chia seeds, ground flaxseed), antioxidants (berries, cherries, etc), vegetables (leafy greens or frozen cauliflower), liquid (unsweetened almond milk or the milk of your choice).

What do you generally have during pregnancy? (Source: Getty Images/Thinkstock)

Dr Shobha Gupta, medical director, gyneacologist and IVF expert from Mother’s Lap IVF Centre New Delhi and Vrindavan affirmed that smoothies can be a nutritious option during pregnancy. “They allow you to incorporate a variety of fruits, vegetables, and dairy or plant-based milk, providing essential nutrients like vitamins, minerals, and fibre,” said Dr Gupta.

However, ensure ingredients are safe for pregnancy and consult with your healthcare provider for personalised advice.

Here is a nutritious pregnancy-friendly smoothie recipe, courtesy Dr Gupta

Ingredients

1 cup – Fresh or frozen mixed berries (such as strawberries, blueberries, raspberries)
1 no – Ripe banana
1 cup – Spinach or kale (for added iron and folate)
1/2 cup – Greek yogurt or a dairy-free alternative
1 cup – Milk (dairy or plant-based)
1 tablespoon – Chia seeds (optional for extra fibre and omega-3 fatty acids)
Ice cubes (optional)

Method

*Place the berries, banana, spinach or kale, Greek yogurt, milk, and chia seeds in a blender.
*Blend until smooth and creamy. If the consistency is too thick, you can add more milk.
*If desired, add ice cubes and blend again until well combined.
*Pour into a glass and enjoy your nutrient-packed pregnancy smoothie!

 

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Remember to choose pasteurised dairy products, and if you have any specific dietary concerns, consult your healthcare provider before making significant changes to your diet, added Dr Gupta.

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