They’re great for breakfast or as a quick, tasty snack. Whether you like them fruity, creamy, or loaded with veg, most smoothies have some kind of sweetener. This is because sugar brings out the natural flavors and sweetness in even the freshest ingredients. But it’s not the only way to get great-tasting fruity drinks! And these low-sugar smoothies are proof. Packed with vitamins, minerals, and antioxidants, you’ll want to try each and every one!
How to Reduce Sugar in Smoothies
Smoothies aren’t always the best option if you’re trying to cut back on sugar. In fact, if you’re doing keto, most fruit smoothies are off the menu entirely. As mentioned, many recipes have added sugar (including honey and maple syrup), not to mention the natural sugars found in fruit. The good news is, it’s not too difficult to cut down on the sugar content. Here’s what you can do:
1. Add More Greens
One of the best ways to make low-sugar smoothies is by incorporating dark leafy greens. They’re jam-packed with vitamins, minerals, and fiber but don’t have tons of sugar. The best options include spinach, kale, collard greens, and Swiss chard.
2. Reduce High-Sugar Ingredients
When making a smoothie, remember that most fruits contain quite a lot of natural sugars. So, if you want to cut down on glucose, try to find fruit with reduced sugar content. These include berries (strawberries, raspberries, blueberries, etc.), kiwis, peaches, grapefruit, avocado, and melon.
3. Use Unsweetened Milk or Non-Dairy Milk
Milk is a terrific way to add flavor and creaminess to smoothies. But some types of milk contain higher amounts of natural sugar. For example, if you choose something sweetened or flavored, it’ll likely have sugars in the mix. So, choose something unsweetened or non-dairy, like oat, coconut, or almond milk.
4. Choose Low-Sugar Ingredients for The Smoothie Base
Bananas are typically the go-to ingredient for a creamy smoothie base, but they’re super high in natural sugars. The riper they are, the sweeter they taste, but the more sugar they contain. Luckily, low-sugar alternatives like avocados will make your smoothie wonderfully rich and creamy. Other options include nonfat Greek yogurt and coconut cream.
5. Don’t Overindulge
Low-sugar ingredients are the best way to cut back on sugar, but you still need to manage your serving sizes. For example, smoothie bowls with fresh fruit and seeds on top may look great, but they’re overloaded with sugar. And if you have more than one bowl or glass per day, all the glucose quickly adds up. So, try to either have just one smoothie per day or swap one out for a veggie-packed smoothie or green juice.
Which Fruits are Low in Sugar?
Fruit is one of the best sweet things you can eat. It’s low in calories, natural, delicious, and overflowing with vitamins, nutrients, and antioxidants. But it does often contain a lot of natural sugars, which is why most ketoers avoid fruit for the most part. Luckily, there are plenty of delicious fruits that don’t have much sugar. For example:
Lemons and LimesWatermelonPeachesOrangesAvocadoGrapefruitKiwisBlackberriesRaspberriesStrawberriesCantaloupe
Use any of these in your next smoothie, and your glucose levels will thank you.
10+ Low-Sugar Smoothie Recipes to Try Today
1. Low Sugar Blueberry Smoothie
Are you looking for a healthy boost to get you through the morning rush? Make this low-sugar blueberry smoothie! It combines nutrient-dense blueberries, avocado, banana, and cauliflower florets for a healthy and filling treat. They blend into a smooth, creamy drink with a vibrant purple hue you’ll love. Meanwhile, a spritz of lemon juice helps tie all the flavors together and brighten the taste.
2. Skinny Strawberry Cheesecake Smoothie
I never thought “skinny” and “cheesecake” would go together, but this strawberry smoothie recipe proved me wrong. It’s sweet, tart, creamy, and ideal for a cheat day treat! The strawberries bring a pop of tartness that complements the sweet banana and warm vanilla. You’ll also include Greek yogurt or cottage cheese for the classic cheesecake tang. Low in sugar and high in protein, it’s guaranteed to fuel you with energy.
3. Perfect Kiwi Recipe for Beginners
Discover a better way to wake up, thanks to this low-sugar kiwi smoothie. Made with a blend of kiwi, banana, spinach, and almond milk, it’s a healthy, nutritious drink with plenty of vitamins and delicious flavors. Serve it for breakfast or as a post-workout snack. Either way, it’s a must-make.
4. Skinny Chocolate Recovery Shake
After a long and intensive workout, you’ll need a tall glass of this chocolatey recovery shake! It’s a delicious blend of cocoa powder, banana, protein powder, and almond milk. There’s a touch of wholesome sweetness from the addition of maple syrup. Though if the bananas are ripe enough, you won’t need it.
5. Orange Carrot Smoothie
Brighten up your day with this vibrant orange and carrot smoothie! The earthy sweetness and citrusy goodness of ginger make every sip a delight. And you can’t beat that color on a gloomy day.
6. Sugar Free Pumpkin Pie Smoothie
I’m still in that phase of fall where I put pumpkin in everything. Muffins, cookies, cakes, cocktails – you name it! And this smoothie is no exception! Featuring real pumpkin, unsweetened almond milk, coconut cream, and pumpkin pie spice, it hits all the right notes. Plus, it’s thick and indulgent without the added sugar!
7. Strawberry Banana Smoothie
There’s nothing like a creamy, dreamy smoothie to start the day. And this strawberry and banana smoothie never fails to impress! Made with fresh strawberries, bananas, and non-dairy milk, it’s the ultimate low-sugar treat. Feel free to add Greek yogurt if you want to take it up a notch. It adds an extra layer of creaminess and tart flavor along with a boost of protein to keep you fuller for longer. This smoothie is sweet, tart, and absolutely delightful – it’ll become your morning go-to.
8. Healthy Beetroot Kale Smoothie (High Protein)
Have you ever tried a beetroot smoothie mixed with kale? If not, you’re missing out. This creamy, vibrant drink features a blend of beetroot, kale, and quinoa. That’s mixed with plant milk and banana for a thick and rich texture. This smoothie takes advantage of nature’s best tricks for creating deliciousness. Each sip brings a symphony of flavors that you’ll surely love.
9. Low-Sugar Raspberry Smoothie
Looking for something healthy that feels like dessert? This low-sugar raspberry smoothie is the answer! The sweet, tart flavor of raspberries makes the smoothie oh-so-tasty. And when you add banana, plant milk, and agave syrup, you’ll get a real taste of decadence. A lemon juice spritz brings a zing that ties all the flavors together. Push it over the edge with some sugar-free dark chocolate shavings on top and a dollop of whipped coconut cream.
10. Peaches and Cream Smoothie
Blend up this refreshing peaches and cream smoothie to give your day a sweet start. Decadent and juicy, peaches are one of the best low-sugar smoothie ingredients out there – especially when they’re in season. Just combines frozen peaches, coconut milk, and heavy whipping cream in one delightful drink. It’s effortless to make and comes out like a dreamy shake.
11. Healthy Green Smoothie
If you think green smoothies are grassy and gross, try this recipe and get back to me. I bet you’ll be pleasantly surprised at how scrummy it really is! Made with cucumber, celery stalks, Swiss chard, and avocado, it’s pretty green and vegetal. But the real magic comes from pineapples, which bring sweet and bright flavors to mask the greens. This drink is so good, you’ll want to take a dip in your smoothie bowl.
12. Avocado Smoothie
Avocados are loaded with healthy fats and nutrients, and they’re super creamy to boot. That makes them a fantastic banana alternative in smoothies. Plus, it’s packed with protein, so you’ll get an energy boost with no guilt. This recipe keeps it pretty straightforward, but you can totally add peaches or berries if you like.
13. Java Chip Mocha Green Smoothie
This java chip mocha smoothie is so good, you won’t even realize it’s low in sugar! With a hint of mocha and chocolatey goodness, this smoothie will leave your knees weak. The creaminess comes from the bananas, and it’s blended with nutty spinach for a sneaky boost of green goodness. It’s a healthy alternative to coffee or hot chocolate, but it still has that comforting touch. Click on a star to rate it!
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