Is Maca Powder Good for Smoothies?

Maca powder has been used for centuries by the people of the Andes Mountains in Peru. Maca has many purported benefits including increased levels of fertility, libido, stamina, and mental focus. Maca powder also has other anecdotal benefits of reduction in the severity of menopause. 

Maca powder is highly nutritious containing high levels of essential minerals and vitamins per serving. Maca powder is high in carbs, low in fat, and is well rounded with a high dose of fiber to go along.

With high nutritional value and many potential benefits, is Maca powder good for Smoothies?  Yes, with its high nutritional value, the potential for health benefits, along with taste and smoothie blendability, Maca powder is a great add-in for smoothies.  

Read on to learn more about Maca powder and how you can better your Smoothie Warrior self by incorporating the superfood Maca powder in your regular smoothie regiment.      

What is Maca Powder?

Maca powder comes from the dried vegetable root of the maca plant.  The maca plant is scientifically named Lepidium meyenii and is sometimes known as the Peruvian Ginseng. The maca plant grows in some of the harshest climates and was originally found in high altitudes fo the Andes mountains in Peru. The plant resembles other root plants like parsnips and turnips. The plant can be cooked and consumed. It is often dried and pulverized into a powder form that is commonly found today in supermarkets across the world. There are 3 main types of Maca powder and they vary by the colors of yellow, red, and black. The most common maca powder is the yellow variety. Though they vary in color, they have little difference in taste and nutrition. 

Maca powder can be used in smoothies, baking, or even just incorporated in pancakes, oatmeal, or sprinkled on yogurt. 

There are a couple of forms of Maca powder to consider when utilizing for smoothies. Maca powder can come in a raw form and a gelatinized form. In its raw form, the entire dried root is pulverized into powder. 

Gelatinizing does not mean that gelatin is added to the Maca but instead refers to the process in which the powder is created. During the gelatinizing process, the dried maca is boiled and pressurized. This process leads to the stripping of starches from the Maca Powder. With less starch this form of Maca powder is typically easier to digest and pound for pound may have more nutritional value per serving. I’ve used both raw and gelatinized and didn’t find too much of a difference between the two and it depends on each individual and how their body digests. Another consideration is that the gelatinize process removes some of the enzymes and vitamins. Positive results can be found in both forms.              

What does Maca Powder taste like in smoothies?

Maca powder is a very mild tasting smoothie add-in with slight hints of sweet nuttiness.  The typical serving size for Maca powder in a smoothie ranges from 1 teaspoon to 1 tablespoon. The mildness of Maca Powder in smoothies is what makes this smoothie add-in shine. When a typical single serving size is used there isn’t much of a taste difference to the smoothie and you get the benefits of Maca Powder with it.  

What does Maca Powder do to the Consistency of Smoothies?

As Maca is a dried powder its effect on smoothies will vary depending on the amount used per serving.  Adding a lot of Maca powder it can act as a thickener while using the typical amount the result is more of a creamy malt effect in your smoothie.  

What are the nutritional facts for a serving of Maca powder?

According to an analysis by NutiritionData.com Maca is 59% carbohydrates, 10.2% protein, 8.5% fiber, and contains nearly all essential amino acids, 20 different free fatty acids, Vitamins, major minerals, minor minerals, sterols, low levels of sugars, glucosinolates, macaenes, and macmides. 

The general single serving of Maca Powder is 1 teaspoon to 1 tablespoon. Here is a table for each serving size with Maca powder’s typical nutritional facts:    

What are some of the health benefits of Maca powder?

Maca powder has been used for many centuries by Incan farmers and the people of the Andes as a food source and for health benefits. Scientifically speaking there are limited conclusive studies on scientific health benefits of the food. Here is a list of some of the purported health benefits of Maca powder. 

• Increased overall energy, stamina, and athletic endurance performance
• Increased libido, fertility, and general sexual function
• Hormone balancing
• Decrease the severity of Menopause symptoms
• Mental focus, clarity, learning capability
• Decreased feelings of depression and anxiety general improvement in mood

Are there any side effects or risks of adding Maca powder to smoothies? 

Maca powder is thought to be safe for consumption and is a regular staple in Peruvian diets. One consideration is the starch content in its raw form that may be hard on some people’s digestive system. If this is the case for you using a gelatinized form may be best. Maca powder has been thought to have hormone regulation properties and as such, you may want to take caution if you have hormone-sensitive conditions. As with any foods, medications, and supplements, you should always check with your doctor if you are concerned before incorporating Maca powder or other items into your diet.    

What Maca powder is best to buy for smoothies?

I haven’t found too much of a difference myself between raw and gelatinized Maca powder. I usually use yellow maca powder because it is easiest to find. When looking for a Maca powder for smoothies I try to buy organic and GMO-free Maca powder which is usually easy to find. 

Smoothie Warrior’s Thoughts on Maca Powder in Daily Smoothies 

I almost always include Maca powder in my daily smoothies. The mildness of the flavor makes it very easy to add to just about any smoothie. I enjoy the creamy maltiness that Maca can add to the consistency of smoothies. I also prefer to use almond butter when adding nut butter to my smoothies and I feel that Maca powder goes well with almond butter and the two enhance each other in taste. The nutritional content of Maca powder makes it a slam dunk superfood add-in for smoothies.

As for the other anecdotal health benefits that are out there about Maca, I’m not sure I can say I’ve experienced them outright. I do include Maca in my daily morning smoothie and feel great and full of energy after consuming, but I’m not sure if it is the Maca powder, the other smoothie ingredients, or just the daily ritual of flooding my body with a nutritious smoothie in the morning for breakfast. 

The Maca plant grows in the harshest of climates, in very high elevations, and poor soil. After enduring such conditions the result is a tough superfood that I hope by consuming some of those endurance qualities translate into my body.     

Simple Green Maca Smoothie Recipe

• 1 Tablespoon Maca powder
• 1 Cup liquid (Almond milk or Coconut milk)
• 1 Medium frozen banana 
• 1 Cup of greens (Baby Spinach or Baby Kale or mixed)
• 1/2 cup of mixed frozen fruit (pineapple, strawberry, peaches, mango)
• 1 tablespoon of nut butter (almond or peanut)

Simple Fruit Maca Smoothie Recipe

• 1 Tablespoon Maca powder
• 1/2 Cup liquid (Almond milk, Coconut milk, Coconut water)
• 1/2 Cup of Orange Juice
• 1 Medium frozen banana 
• 1/2 cup of mixed frozen fruit (pineapple, strawberry, peaches, mango)