Smoothies are a fun and delicious way to pack all the nutrients you need into an easy and portable meal. The only problem is that some of us go a little overboard with sugar and end up negating some of the health benefits by adding to our waistlines. Luckily, there are still plenty of low calorie smoothie recipes that are tasty and packed with nutrients!
How To Make A Low-Sugar Smoothie
The key to making a healthy smoothie is using the right ingredients in the right quantity. You can make low-calorie, low-sugar smoothies by following four simple guidelines:
1) Try to make 40% of your smoothie consist of items like healthy vegetables.
2) Keep yourself restricted to 20% unsweetened coconut, almond, hemp, or soy milk. You can also just use ice for a nice, cool treat during the summer.
3) The remaining 40% should consist of low-sugar fruits.
4) Always feel free to add in nice touches like chocolate, cinnamon, cayenne, matcha, or a scoop or two of protein powder for an extra boost. Natural sweeteners like stevia can also be a great addition if you can’t escape your own sweet tooth.
Recommended Vegetables For Smoothies
Vegetables are the cornerstone of a healthy life. While they may not be considered very tasty by many, steamed or frozen vegetables like broccoli, cauliflower, kale, bok choy, cabbage, and Brussels sprouts are all packed with fiber and nutrients. If you want something a little less hardy, leafy greens like romaine or iceberg lettuce, arugula, spinach, collard greens, or Swiss chard are all healthy additions.
It’s definitely worth it to incorporate these superfoods into your diet, and drinking veggie-packed smoothies is a sneaky way to do it. A hefty serving of vegetables is not only healthy for you, but it’s filling too.
Recommended Fruits For Smoothies
Fruit is nature’s candy, and the nutrients inside can be your best friend, so long as you don’t go overboard on the sugar. For those trying to shed pounds and stay fit, using the right fruit is the key to success. Most berries like cranberries, raspberries, and blackberries are solid go-to’s for low sugar fruits.
Other fruits like bananas, apples, and mango are usually packed with 3-6 times the sugar of many berries. If you must use these fruits, just be conscientious of sugar content when adding them to your smoothie. You may want to use less than you otherwise would have, or consider replacing them with alternatives. An avocado can be used in place of a banana for a thickening agent, and it comes packed with healthy oils and fat without the high amount of sugar.
If you’re in the mood for a savory, hardy smoothie without all the sugar, consider using ingredients like mushrooms, tomatoes, radishes, cucumber, zucchini, green beans, carrots, and bell peppers. Vegetables like these are packed with nutrients and provide that full, satisfying feeling with a savory flavor.
The Best Low-Sugar Smoothie Recipes
Lemon Blueberry Cooler
3 cups spinach, fresh
1⁄2 cup cilantro, fresh
2 cups water
2 cup blueberries
1 inch ginger, fresh
Note: 2 servings
1½ c seedless watermelon chunks
1½ c frozen strawberries
2 Tbsp fresh lime juice
½ c water
3 mint leaves
1 c ice
3 cups veggies
2 c blackberries
1 c canned light coconut milk
½ c water
1 tsp vanilla extract
1 scoop protein powder (optional)
Avocado Mint Mojito
1 ½ c blackberries
½ avocado, seeded and peeled
1½ c coconut water
1 Tbsp fresh lime juice
4 to 6 fresh mint leaves
½ c water
1 c strawberry
1 c raspberry
3 kale or other vegetables
¼ c fresh parsley
1 Tbsp fresh lemon juice
½ c coconut water
½ c water
1 c ice
Enjoy Healthy, Low-Sugar Smoothies Anytime
Making low-sugar smoothies is easy. Just take any recipe you would normally use and try to substitute a ratio of 3:2 of vegetables and low-sugar fruits, stay away from high-sugar fruits, and add a little protein or superfood boost! Have fun, get creative, and happy blending!