All smoothies are healthy, right? Not so fast — some smoothies can unknowingly be a carbohydrate bomb. Whether you’re trying to shave carbohydrates, or increase your nutrition, smoothies can be a great way to incorporate more whole food-based nutrition into your diet, but it’s important to be aware of what you — or your local smoothie bar — put in your smoothie. Get the nutrients you need — without the extra carbohydrates by knowing where the sugar hides.
evolvedNS advocates getting more bang for your buck (in the figurative sense) with the foods you eat. That means getting the most nutrition from whole foods. Smoothies can help you maximize nutrient intake, but can also add in a lot of carbohydrate density if you aren’t careful — some smoothies can have as much sugar as a pint of ice cream or sorbet! (And let’s face it--wouldn’t you rather save that for dessert?) If you make your smoothies at home, you control what goes in, but even some common smoothie recipes you’ll find on the web pack in excess carbohydrates. Here’s how to keep your smoothies in your target sugar zone:
Omit juice There is no reason to add commercially made juice to a smoothie — especially if you’re using fresh (or frozen) fruits and veggies. Fruit has far more nutrients, antioxidants, and fiber than juice, for a fraction of the sugar. Instead, try: Water Coconut milk Almond milk
Watch powdered supplements Many commercial protein powders have excess carbohydrates and loads of hidden sugars. A nutritional supplement, powdered vitamin drink, or protein powder should not have more than 150 calories and should use low-glycemic sweeteners like coconut sugar, stevia, or monk fruit - otherwise it’s probably got extras you don’t need.
Avoid smoothie ‘mixes’ Many stores sell frozen smoothie packets for you throw in the blender with a little liquid. However, these often have lots of added carbohydrates in the form of various added sugars, so you’re better off making your own using the unsweetened frozen fruit a few feet down the aisle.
Go for unsweetened fruit Be mindful if you’re using frozen fruit – make sure you purchase unsweetened in lieu of sweetened.
Mix in some greens Although they are nutrient dense, fruits do have more carbohydrates (sugar) than veggies. So if you are trying to lose weight — or just trying to get more greens — gradually cut back a bit on the fruit in your smoothie and slowly add in some spinach, kale, celery, parsley, or eRaw.
Set the base Even if you like it thick, never, ever get a smoothie that uses sherbet, ice cream, or frozen yogurt as a base—these make it more of a milkshake than a smoothie. Instead, try: Ice Avocado Unsweetened frozen fruit
Focus on healthy fats Adding essential fatty acids, coconut milk or nut butters is common in smoothie recipes and a good option. This will also increase the absorption of fat-soluble vitamins into your body.
Portion size It’s easy to get carried away by throwing everything but the kitchen sink into your smoothie, so be mindful of portion size – it’s an easy way to save calories without changing your favorite recipe. An easy way to manage your smoothie size (if they tend to grow out of control) is to measure all your ingredients in the cup you plan to drink it out of — before you put it all in the blender. Try plain, or natural Whether it’s your drink mix, fruit, or protein powder – opt for a plain or natural flavor with low-glycemic sweeteners - such as eWhey Advanced.