What you put into your smoothie matters. Smoothies generally include fruit and vegetables, but many also include seeds, nuts, and other protein sources.
While people can talk all day about what to put in their smoothies, it always seems that we forget to talk about the importance of the smoothie base!
The smoothie base is the liquid that makes it all blend and become drinkable. While we don’t talk about bases often, I want to spare a few minutes to talk about which smoothie bases are best.
So, let’s get to it, and you can choose which base you will try for your smoothies next!
What Is A Smoothie Base?
A smoothie base is a liquid that helps you blend the smoothie. Many smoothies, especially commercially, are made with fruit juices.
However, fruit juices from concentrate tend to include a great deal of sugar with no fiber. These are not ideal, and while you can use fruit juices as a smoothie base, I have 14 other options for you that are just as good, if not better!
Liquid Base For Smoothies
Now, let’s take a look at the 14 best bases for smoothies. A smoothie base is always liquid and can be anything from water to tea to juice. Choose your favorites and consider the health benefits they add!
Water is the first liquid base option for smoothies. It is flavorless, which means that the flavors of your smoothie come through more.
Water is dairy-free, sugar-free, calorie-free, and best of all, it is hydrating too! As MayoClinic.org states, always ensure you get enough water each day.
Water is a very healthy choice for a smoothie. Mix it with whatever smoothie ingredients you want and you can end up with a refreshing and delicious healthful beverage!
#2. Cows Milk/ Dairy Milk
If you enjoy dairy milk, it can be a good option to create a nice creamy smoothie. A single cup of milk (full fat) contains 8 g of protein and 150 calories.
So, milk can add in necessary calories for meal replacement smoothies.
Dairy milk is also a good source of vitamin D, calcium, and riboflavin too as stated by MedicalNewsToday.com.
Milk is a great option for fruit-based smoothies or nutty smoothies.
#3. Fruit Juice
Store-bought fruit juices can be used for smoothie bases. However, juice from concentrate is processed with many additives and sugars, making them the least healthy option for a base.
You can consider making your juices from fresh fruit. Doing this will result in a much healthier juice that is worthwhile adding to your smoothies.
Freshly squeezed orange juice can give you some vitamin C and may be the best juice for a smoothie base
#4. Oat Milk
Oatmilk does have an oaty, nutty aftertaste and a creamy texture, so it is a good base for smoothies for those who may be lactose intolerant.
Do ensure you like the flavor though as it is not for everyone. This milk is just the result of water and rolled oats. You can even make it at home too!
#5. Almond Milk
Almond milk is another plant-based milk and is generally more popular than oat milk for use in smoothies. It is creamy and matches well with all flavors of smoothies.
It is best to purchase this unsweetened to minimize sugars.
Almond milk is low in calories with only 15 calories in 3.5 ounces of this milk.
#6. Coconut Milk
Coconut milk comes from the white flesh of a mature coconut stated by Wikipedia.org. It is creamy and thick and works well in smoothies and other beverages.
When you get this canned it can be high in healthy fats and calories, which makes it good for smoothies used for weight gain diets.
A single cup contains as much as 57 grams of fat and 552 calories!
You might not consider coffee to work well in smoothies but it can, and it gives you an extra caffeine boost as you get your nutrition.
This works well as a base when you are making a protein, chocolate, or nut butter-based smoothie. The only consideration is to use a cold brew or iced coffee or this, otherwise, the smoothie will melt and develop a weird consistency.
Coffee goes well with frozen bananas, peanut butter, and cocoa powder!
#8. Soy Milk
Another popular and delicious plant-based milk is soy milk. This milk has a nutty flavor, is naturally sweet, and is quite mild.
This works well with chocolate-based, berry, fruit, and green smoothies. It is best to use unsweetened soy milk to avoid too much sugar, but you can use sweetened if you need extra sweetness.
#9. Coconut Water
This is just what it sounds like. This is the clear liquid found inside a coconut. If purchasing it, always buy unsweetened coconut water to avoid unnecessary added sugars.
Unsweetened coconut water is low in calories with only 44 calories in an 8-ounce cup. A single cup also provides you with 600 mg of potassium too as healthline.com states.
#10. Green Tea
Green tea adds a lot to your smoothie nutritionally. It generally gives the same taste as water, and there is no creaminess either.
However, green tea also has caffeine, so if you don’t want to add coffee, try green tea. Green tea also has some immune-boosting effects and it can help to make your smoothie thinner.
With no calories, fat, or cholesterol, but all the good nutrients, it is great for green smoothies!
#11. Rice Milk
This is not a common choice. However, it can work and makes for a change. You can get it from many types of rice.
There are sweetened versions of rice milk, but like all other plant-based milk, it is recommended to choose unsweetened versions. This milk has a lot of vitamin A and calcium in it, and it has a fair amount of iron too!
#12. Fruit Teas
If you enjoy fruity teas these can work well. If you enjoy fruity flavors but don’t want all the sugar you get from fruit juice, fruit tea can work for you instead.
That being said, you may not taste the flavor if you have a lot of fresh ingredients in your smoothie. However, it is worth trying.
Just make the tea and let it chill before you add it in.
If you want to get more probiotics into your system kombucha can help. It is a fermented tea that includes live bacteria that help with gut health.
Most kombucha is low in calories and there are many flavors available. Pair this with fruit smoothies or detox smoothies as it has many health benefits.
#14. Detox Tea
Detox teas are very popular and for a good reason. These detox teas help to flush out your system and make you feel fresh and renewed.
Detox tea rarely has a potent flavor so can usually be added to any smoothies. However, this tea is best enjoyed in fruit smoothies or a green or detox smoothie.
Be aware that detox teas can ‘clear you out’, and may cause frequent toilet trips after consumption as said by healthline.com.
What Is The Best Base For Fruit Smoothies?
The best base for a fruit smoothie is water. Fruit smoothies will have a lot of flavor, and this means that water will not intrude on any of the flavors you get from the fruit. However, milk and tea can also pair well.
What Is The Best Base For Smoothie Bowls?
Bases for smoothie bowls often include plant-based milk or yogurt. Yogurt is a great choice as it is thickening and adds protein and other nutrients. If using yogurt ensure you use low-fat yogurt or Greek yogurt.
Do You Need A Base For A Smoothie?
Smoothies should have a base or they would be too thick to drink and may not blend properly. The best base to add is water, you only need a single cup.
What Is The Base Of A Healthy Smoothie?
Healthy smoothie bases often include green tea or water. Water is the optimal choice due to it being 0 calories and 0 sugar, but green teas also share these factors and are very healthy too!