Smoothies are an everyday part of life for most of us, but they can quickly become sugar bombs loaded with empty calories if you’re not careful. Below are our top 4 ways to make sure your smoothie stays a positive part of your diet!
Choose fruit that has a lower sugar content
Fruit is absolutely good for you, but too much of anything can have a negative impact. If you’re gonna load up on fruit, make sure you’re not also loading up on calories. Most berries, such as blackberries, raspberries, and even strawberries, are low in sugar. So are grapefruit, cantaloupe, and papaya, so stick with these smoothie fruit friends.
Avoid store-bought juice
Often the juice we buy in the store is loaded with added sweeteners. Instead, juice your own fruit, or use another liquid. You can try water or coconut water. The liquid from young coconuts is quite sweet. Unsweetened almond milk, flax milk, soy milk, and hemp milk are great nondairy substitutes. Regular milk can work, too. Just be mindful of the additional calories.
Green smoothies are all the rage for a reason. A few handfuls of spinach, kale, or Swiss chard make your smoothie look virtuous without negatively impacting the taste. The blended flavor of these greens is very mild and usually masked well by the taste of the fruits you add. Plus, you’re getting the benefit of less sugar and lots of antioxidants, fiber, and other essential nutrients. If you decide to add more greens, tartness from fresh lemon or lime juice can help mask the bitterness without relying on sugar.
It doesn’t make any sense to choose low-sugar fruits and then dump in spoonfuls of honey or table sugar. Use a very light hand when adding sweeteners, or try using spices like cinnamon and nutmeg, or a dash of vanilla extract. You can also use a high-quality, flavored protein powder.