Hi! I’m Elena, your nutrition expert from Castelló. Today we’re going to bring a bit of common sense to one of the most viral phenomena of recent years: detox smoothies.
This morning, as I walked past a café in Novelda, I saw them advertising these green juices as "the miracle for losing weight". As a nutritionist, I feel technically obliged to tell you the truth, even if it’s not quite so "magical": no, detox smoothies do not make you lose weight. There is no food, or combination of foods, that can eliminate fat on its own.
So then, are they recommended? Let’s analyze it from the perspective of nutri-cooking.
What are they, and what do they really provide us?
A detox smoothie is nothing more than a blend of fruits and vegetables puréed together (cucumber, spinach, ginger, apple, celery...). Its great nutritional value lies in its simplicity:
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Intact vitamins: When consumed raw and fresh, we take advantage of heat-sensitive vitamins (such as vitamin C) that would be destroyed by heat.
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Fiber is key: Unlike juices, with smoothies we consume the whole pulp. That means we keep the fiber, which is essential for satiety and gut health.
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Micronutrient cocktail: They are rich in water, potassium, magnesium, and beta-carotenes (precursors of vitamin A).
Debunking the "detox" myth
The word "detox" suggests that our body needs outside help to clear toxins. Technically, that is false. Our body already has a perfect, free detox system: the kidneys and the liver. They take care of filtering and cleansing your body 24 hours a day, no green smoothies needed.
Why are they associated with weight loss?
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Low energy density: Since they are mostly water and fiber, they fill you up while providing few calories.
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Substitution effect: If you swap an industrial pastry for a spinach and pear smoothie, you’ll obviously be consuming fewer calories, but the "miracle" is the lack of ultraprocessed food, not the smoothie itself.
Tools from my pantry
If you like these smoothies and want to include them in your diet as a healthy option, here are my basics:
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Flavor without sugar: These smoothies can often taste a little bitter because of the leafy greens. Don’t make the mistake of adding honey or sugar. Use Stevia + Eritrytol 1:1.
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It’s my choice because it gives you the sweetness you need with 0 calories.
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The salty contrast: Although it may seem strange, a tiny pinch of salt brings out the flavor of fruits and vegetables. Use Bonsalt 0%.
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It lets you enhance flavors with 0% sodium, helping avoid water retention.
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Technical warning from Elena: Bonsalt 0% Sodium should be used exclusively raw. Add it to your blender just before blending so it mixes perfectly with the rest of the ingredients.
Elena’s "Life Tip"
Don’t drink all your meals: Although smoothies are convenient, the chewing process is vital for sending satiety signals to the brain. My technical advice is to use these smoothies as an add-on or snack, but try to make sure your main meals include solid foods. If you want your smoothie to be more complete, add some chia seeds or a few nuts; they’ll give it a different texture and quality fatty acids.
Are you the kind of people who’ve jumped on the green smoothie trend, or do you prefer eating fruit and vegetables by the bite? Tell me your favorite combinations!
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