I’m guilty of being a smoothie fan. They are a quick and easy way to intake a lot of nutrients but they should come with a warning sign saying “ super sneaky source of over 50 grams of sugar”. It’s almost too easy for sugars to add up quickly in a smoothie. Put in a blender banana, dates, honey, and more fruit and you end up with a spike in your blood sugar that won’t keep you full for too long, definitely not an every day ritual. Thankfully, not all smoothies are created equal.
My goal with this article is not to say sugars are bad for you, I would absolutely never say that. Sugar and carbohydrates coming from real whole foods in the right amounts aren’t “bad”. Fruits are loaded with antioxidants, vitamins and minerals that we need to protect our bodies from illness. However, having over 50 grams of sugar in one cup, regardless where it’s coming from, doesn’t work for everybody at any time and for some of us it could lead to inflammation and crashes. The trick of a good low sugar smoothie comes from balancing it with some fiber, protein, healthy fats and vegetables. Today I want to give you some tips to make the perfect low sugar smoothie at home.
#1 Say no to juice
Always add 1- 1.5 cups of a liquid base that is not a fruit juice. You can choose unsweetened almond milk, cashew milk, or water. Choosing a plant based milk will not only decrease the amount of unnecessary sugars, it will also make the smoothie a lot creamier.
#2 Sub banana for frozen Zucchini
Zucchinis contribute the same creamy texture bananas do but they have more fiber and less sugar. Scared about the flavor? They are actually pretty neutral in flavor when raw. Also, they are super easy to freeze.
#3 Avocados
The answer to all of my questions! “Avocados”. Adding avocados to smoothies instead of banana will also decrease sugar content while increasing fiber and contributing to a creamy texture. They also add belly-flattening monounsaturated fats that paired with some protein can keep you full for longer.
#4 Always Balance
Always include vegetables, healthy fats, protein, and some carbohydrates. Having the perfect balance will keep you full for longer periods of time, prevent blood sugar spikes that cause inflammation, aid in replenishing glycogen storage, aid in muscle repair, and ensure absorption of nutrients. Here are some examples of each:
Vegetables: Zucchini, spinach or cauliflower.
Healthy fats: avocado, chia seeds, almond butter, peanut butter, or coconut oil.
Protein: high quality plant based protein powder, or hemp seeds.
Carbohydrates: preferable berries since they are the fruits with lowest amounts of sugar and high fiber, you can also add 2 dates.
#5 Add on superfoods and/or
Feel free to add on any extras depending on your health history and needs. Remember smoothies are a great way to add superfoods that you otherwise wouldn’t consume. Some examples are: cinnamon, turmeric , reishi mushrooms, mulberries, goji berries, spirulina, ashwagandha, cacao nibs… the possibilities are endless!
#6 Make it at home
Last but not least, always, always, always try to make your smoothies at home! It’s really the only way you can control exactly what goes in it and in what amounts! The population is addicted to sugar so wherever you go, they will add extra sugar to one simple smoothie to make it “taste better” but you really don’t need these extras. If you have a smoothie outside of your home, don’t be afraid to ask for it your way! These little changes can go a long way and you will still be enjoying a delicious smoothie.
I hope this simple guide will help you in creating your delicious smoothies. Feel free to get creative and share with me any smoothie recipes you come up with!
Leave a Reply