Which Liquid Should You Put in Your Smoothie?

Use this guide to build a better smoothie.

Finding the right liquid as the base for your smoothie is important to help create the best taste and achieve the right consistency. With so many dairy and dairy-alternative products out there, it can be hard to know which base meets your needs. Use this breakdown to help you navigate the choices.

Cow’s Milk

Cow’s milk is a classic dairy option to use as a liquid base for your smoothie. Milk is filled with nutrients and is a significant source of calcium and vitamin D. Using milk will give you a creamier smoothie, but make sure to check the nutrition label and watch the amount of fat and calories you’re adding into your smoothie.

Almond Milk

Almond milk is one of the most popular dairy alternatives and is a great smoothie base for anyone with allergies: It is free of dairy, gluten, lactose, and soy! Although it is not high in protein, almond milk contains almost half your daily serving of vitamin E. Using almond milk in your smoothie will give you the same creaminess as cow’s milk but with healthier fats and fewer calories per cup. If you’re not a fan of almond milk there are plenty of other non-dairy milk options to try like cashew, oat, and soy.

Greek Yogurt

While it’s not considered a liquid, Greek yogurt is the perfect option if you’re looking to thicken your smoothie and add protein and probiotics. Containing more protein than milk, this type of yogurt is naturally gluten-free and the probiotics will help your gut stay healthy. When buying this product, check the label: You should be buying authentic Greek yogurt with no additives and one that is not high in sugar. You might need to add a little water in for an easier blend.


While this option won’t add nutritional benefits to your drink, water is a great dairy-free option and it contains zero calories. If you’re struggling to keep up with drinking enough water during the day, using water as a smoothie base will help you stay hydrated. Be careful not to add too much water as it will make your smoothie less thick.


This fermented milk beverage will give your smoothies an added creaminess and help create a thick consistency. Kefir is a cross between milk and yogurt and has live cultures of probiotics which are good for your gut health. When buying kefir, check the label to make sure you’re getting a product without too many additives or sugars.


5 Ingredients You Should Add into Your Smoothie

Smoothie Ingredients for Chronic Health Conditions

5 Surprising Greens to Add into Smoothies

4 Steps to Shedding Your Pandemic Pounds

Forgive yourself, and start walking toward a healthier you.

For those of you who have put on the Pandemic Pounds or added several new COVID Curves, you are not alone. Alarmingly, the American Psychological Association has recently published that almost half of all adults in their survey now have a larger physique. In fact, 42% of people reported gaining roughly 15 pounds (the average published was surprisingly 29 pounds but that included outliers) over the past year. Interestingly, 20% of adults in this survey lost about 12 pounds (I am surely not in this group). Clearly, there is a relationship between stress and weight change. In addition, one in four adults disclosed an increase in alcohol consumption, and 67% of participants distressingly revealed that they have new sleeping patterns.

This past year has brought about what has been called the 'new normal.' Social isolation and inactivity due to quarantining and remote working have sadly contributed to the decline in many people's mental and physical health, as demonstrated by the widespread changes in people's weight, alcohol consumption, and sleeping patterns. Gym closures, frequent ordering of unhealthy takeout, and increased time at home cooking and devouring comfort foods have had a perceptible impact. In addition, many people have delayed routine medical care and screening tests over fear of contracting Covid-19 during these visits. Unfortunately, the 'new normal' has now placed too many people at risk for serious health consequences, including heart attacks and strokes.

Keep Reading Show less