How to Reduce the Sugar Content of Your Smoothies

How to Cut Down on the Sugar in Your Smoothies

We’re all aware that pre-made smoothies can be rich in sugar. What you don’t realize is that even homemade versions can contain as much sugar as two cans of Coke. One possible rebuttal is that it is natural sugar. Although fresh fruit contains the naturally occurring sugar fructose, it is still a type of sugar and will raise the sugar content of your smoothies.

Here are some ideas for making your smoothies healthier by reducing the sugar content.

• Begin by selecting a base with a lower sugar content. If you’re already using bananas, consider switching to avocados. Instead of adding 9 grams of sugar, you will just add one. Furthermore, the beneficial fat in avocados is more satisfying and will help you feel fuller for longer. If you need more sweetness, add up to half a banana.

• Include more fresh vegetables. By including green vegetables like as kale, spinach, or collard greens, you not only reduce the sugar levels but also add antioxidants, fiber, and a variety of other beneficial elements.

• Use less fruit, such as mangos, bananas, and pineapple, and substitute it with less-sweet fruit, such as raspberries. Raspberries have the lowest sugar level of any fruit, with only 3 grams of sugar per half cup compared to 7 grams in peaches.

• When it comes to adding liquid, use unsweetened liquid. If you don’t like dairy milk, try unsweetened plant-based milks such as almond or coconut milk. Even better, use green tea or plain water as your drink and leave off even more sugar.

• Avoid substituting milk or honey for unsweetened protein, carob or maca powder, and nuts or seeds. If you must use a nut butter, use cashew over peanut to save two grams of sugar.

Smoothies are popular as a pre- or post-workout snack, but they can also be used as a meal replacement. If your smoothies are nutritionally balanced, with a good mix of carbohydrates, fat, and protein, you don’t need to consume a meal.

In your smoothies, combine fruit and veggies, plant-based milk, nuts, avocado, and an unsweetened protein powder to receive all the nutrients of a meal but just approximately half the calories.

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