Ways To Add Protein To Your Smoothies
If youre looking to boost the protein in your low sugar smoothies, here are a few suggestions on ways to do it:
- Nut Butter adds protein and healthy fats with just a single tablespoon.
- Greek Yogurt is a great way to add a creamy, tangy texture.
- Nuts and Seeds provide extra fiber and protein per tablespoon.
- Protein Powder such as whey or plant-based is an easy way to include protein in the mix.
- Collagen Powder boost your protein and supports healthy skin, hair, and nails.
How To Make A Low Carb High Protein Smoothie
Smoothies are great all year round theyre quick to make as post workout fuel or can be a good snack to keep you going during the day. You can add greens and disguise them easily, you can pack a lot of protein in and you they can keep you hydrated. One downside of smoothie however is that a lot of shop bought smoothies have banana in, which although gives it a nice thick and creamy texture, it increases the carb content significantly. Below I have highlighted what youll need to consideration for when you want to make a low carb, high protein smoothie followed by an easy recipe.
Best Fruits For High Protein Fruit Smoothies
The great thing about protein fruit smoothie recipes is that just about any fruit works. I like using frozen fruit in my smoothies because you can skip the step of adding ice. Try these fruits in your next smoothie:
- Bananas
- Pineapple
- Melon
Veggies and other non fruits add a nutritional punch to shakes, too. Consider spinach, avocado, kale, and cucumber.
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Ways To Add More Vegetables To Your Smoothies
Now that weve established to minimize certain fruits in smoothies, its time to bring in the power of greens! Yes, you can load your smoothie with tons of nutrients without ruining the taste.
Tip on adding vegetables: two vegetables that are a great substitute for adding heft to your smoothie are blanched and frozen zucchini and frozen cauliflower. Blend these into your mix and you have the perfect replacement for your typical banana.
Now, here are a few vegetables options to add:
- Avocado has the highest protein of any fruit and adds an unmatched creaminess to any smoothie.
- Cucumber provides a light and fresh taste while providing a lot of water to stay hydrated.
- Carrots are great for boosting your immune system and add a natural sweetness and color to your smoothie.
- Leafy Greens are a great source of fiber, protein and antioxidants.
- Beets can be used to sweeten an all veggie smoothie and boost energy levels.
- Zucchini is high in fiber and water content to keep you full and is virtually tasteless in a smoothie.
- Cauliflower is filled with Vitamin C, potassium, and fiber and adds non-sugar creaminess.
Ingredients And Benefits Of This Low Carb Protein Green Smoothie
Unlike the regular green spinach smoothie that are loaded with frozen or fresh fruit for their sweet taste, this one is made without banana, mango, pineapple, apple, or any other sugar fruit. This is what makes the green smoothie keto and low carb, as well as super healthy.
- Frozen cauliflower This serves the purpose of a volumizer that does not contribute to the taste of the smoothie, but adds in nutrients, vitamins and minerals instead.
- Frozen zucchini Similar to the cauliflower, another no-taste, nutrient rich ingredient.
- Ripe Avocado Adds in a ton of healthy fats and fiber, some more green color to the smoothie, and also makes it super creamy! Win win!
- Spinach These are the greens in here. I would recommend fresh baby spinach since its nice and tender and really adds in a ton of nutrition to this drink. I havent tested the recipe with a frozen version.
- Vanilla Protein Powder Other than the protein boost, this is what gives the green smoothie its sweetness since theres high-sugar fruit that would make it sweet like the usuals.
- Flaxseed meal A dose of healthy fats, fiber and protein all at once from the one tablespoon added in here.
- Cinnamon Turns out this has some nutritional benefit too, but it add a nice warmth to the cool drink!
- Almond Milk Used an unsweetened almond milk to make this green smoothie sugar free, dairy free, paleo friendly and vegan too, but you can replace it with another dairy-free milk or regular milk too.
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Options For Making Your Perfect Smoothie
I love this smoothie exactly as its written in the recipe, but everyone has different tastes! Here are a few substitutions to keep in mind as you create your perfect smoothie.
First, if you want your smoothie to be sweeter, you can add a little Stevia . Blueberries can vary in sweetness, so I would recommend tasting the smoothie and then adding sweetener if necessary.
For a more filling smoothie that has a bit more texture to it, you can add flax seeds or chia seeds. These will increase the fat and calorie content, so theyre great if youre whipping this up for breakfast or lunch and want it to keep you full for a few hours.
The coconut milk makes this smoothie incredibly rich, but if you really want to go all-out on the creaminess, blend in half of a banana. This is a classic ingredient for adding texture, healthy fibers, and richness to something like a smoothie.
On the other hand, if you arent strictly vegan, you could replace the almond milk with Greek yogurt to increase the creaminess as well. Greek yogurt can also be used in place of the coconut milk to reduce the calories and fat in the smoothie.
There are so many great options available, so dont be afraid to experiment until you find YOUR perfect blueberry smoothie!
Why Smoothies For Diabetes Patients
Diabetic Smoothies are an amazing alternative to meals. They are delicious, nutritious and can either replace a meal or be used as a snack. These recipes use high-fiber fruits and vegetables. These will help your body maintain proper blood sugar levels while you lose weight.
The Perfect Diabetic smoothie recipes should have the following qualities:
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The Best Low Carb Protein Green Smoothie
A healthy and delicious Low Carb Protein Green Smoothie made with cauliflower, zucchini, avocado and spinach. This thick and creamy smoothie is packed with protein, fiber and healthy fats for a nutritious drink thats great for an on-the-go breakfast or post-workout fuel.
How many times did I have a green smoothie before? 0
How many times did I have this green smoothie after trying it? Way too many!
Id been holding off on trying a green smoothie for months and months now. Why? Because the thought of something sweet coming from essentially just green vegetables just didnt sit with me.
But Ive been seeing so so many Green Smoothie posts on Instagram that just had to give it a try. Do it for the gram right?!
Turns out these things work because they get their sweet factor from frozen sugary fruit like mango or banana. But I really wasnt going to have that much sugar in one drink!
Switched it out for protein powder and added frozen vegetables instead for a much better nutrient profile!
Vegan Lemon Pomegranate Smoothie
Start your day off with a boost with this vibrant vegan lemon smoothie! Its made with a whole lemon, pomegranate arils, frozen blueberries, and sweet frozen mango to perfectly balance the natural tartness. Its tangy, refreshing, and loaded with antioxidants and vitamins to start your day off right! Check it here.
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Which Fruits Are Low In Sugar
When trying to make a smoothie that is lower in sugar, I like to use a mix of low-sugar fruits and vegetables, along with a small amount of sweeter fruit, like banana, mango, or pineapple, to make the smoothie palatable.
Here are some low-sugar fruits that you can try in your smoothies:
- Raspberries
- Strawberries
- Blackberries
- Kiwi
- Blueberries
- Lemons
- Avocado
- Granny Smith Apple
And to help bulk up your smoothie without using extra fruit, you might also want to try adding in one or more of the following ingredients to help add fiber and more nutrition.
- Zucchini
- Almond butter
- Fresh spinach
These extra add-ins help add creaminess, without relying dairy, and are relatively neutral in flavor so they wont overpower the overall taste of your smoothie.
To keep your smoothie palatable, add a small amount of sweeter fruits. The following options are great for keeping your smoothies relatively low in sugar.
- Half a banana
- Half cup pineapple
- One date, deglet noor variety
How Do You Make A Low Carb Smoothie
To make this high protein, low carb chocolate peanut butter smoothie, you blend together creamy, full fat coconut milk with cocoa powder, peanut butter and protein powder. While optional, I love to add vanilla, cinnamon and a pinch of cayenne. A little nutmeg would be delicious too.
Next, add in a bit of water and ice to thicken. The water helps get everything going in the blender and the ice keeps is thick and cold. How much ice you add is up to you simply add as much as you wish to reach your desired consistency.
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Are Smoothies High In Sugar
A smoothie may sound like an ideal healthy snack, but it might be hiding more sugar than you think . Toss in some juice, maybe a drizzle of honey, banana slices, and before you know it, youve consumed 50+ grams of sugar!
But, this doesnt mean you cant create smoothies that will satisfy your sweet tooth while having lots of nutrients, protein, and fiber. With the right combination of specific fruits and vegetables, you can enjoy your smoothie without having to worry about your sugar intake.
Keto Strawberry Smoothie Ingredients
- Frozen strawberry Its essential to use frozen strawberries or any berries you have on hand. They make this smoothie cold and refreshing.
- Milk Any type of unsweetened milk will work in this recipe almond milk, coconut milk, or macadamia nut milk.
- Heavy cream makes this smoothie taste like a delicious milkshake. If you want to go dairy-free just skip it or replace it with coconut cream
- Protein powder I used unflavored protein powder, but you can use vanilla and even chocolate.
- Xanthan gum The secret ingredient that makes this smoothie instantly thick and super creamy. Youll need such a small quantity. I usually order this one off Amazon, and it keeps me for months.
- Sweetener Depending on the sweetness of your berries, use more or less sweetener. You can either use granulated sweetener or a liquid one they both add that delicious sweet taste.
- Vanilla extract Omit vanilla extract if using vanilla flavored protein powder.
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Are Smoothies Good For You
The answer is a little complicated basically, yes and no. Before we dive into my favorite diabetic smoothie recipes, lets talk about why.
Smoothies have become popular as a healthy, easy breakfast or snack you can enjoy on-the-go. However, not all smoothies are created equal.
In fact, many of the smoothies you can buy at a shop or the store are actually packed with sugar and unhealthy ingredients. Some are as bad as eating a candy bar!
The trick to making healthy smoothies? Its all in the ingredients.
Chocolate Peanut Butter And Banana Shake
Youd never guess that a cup of spinach is hiding in this delicious chocolate and peanut butter shake.
12 oz water, milk, or yogurt2 scoops chocolate flavored protein powder1 banana2 tbsp of natural peanut butter1 tbsp cacao nibs or dark cocoa powder585 calories, 59 g protein, 22 g fat, 38 g carbs, 8 g fiber
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Protein Smoothies For A Low Carb Diet
Ive been playing around with high protein smoothies in an attempt to get a mix of low carb, low sugar ingredients that will allow the smoothie to do three things: taste good, be compliant with a low carb diet, and keep energy levels high until lunch. The recipe below does all three!
It took me a while to buy in to the smoothie trend, but Im fully on-board now, as long as you leave out the bananas and high fructose fruit and the high lactose dairy. Smoothies can be a great way of getting leafy greens and protein into our diets, both of which have a high correlation with weight loss success.
How To Make A Vegan Blueberry Smoothie
Great smoothie recipes are super easy. And this recipe only uses 5 ingredients!
Step 1: Add the blueberries, almond milk, pea protein powder, and vanilla to a high-speed blender.
Step 2: Add the coconut milk slowly based on your desired smoothie thickness.
Step 3: Blend on high until all the ingredients are completely mixed and the smoothie has turned a light purple.
All thats left to do is grab a straw and enjoy!
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There Are Many Reasons Why Sugar Can Be Bad For You So Make Sure To Understand Why That Is
Sugar is delicious, thereâs no doubt about that, but too much of it can negatively harm your body. Almost everything that we eat has some sugar in it, but making sure that you donât eat an excess amount is important for your overall health.
What does sugar do to your body if you ingest too much of it? Whenever you eat an excess of sugar, the extra insulin that lies in your bloodstream can be harmful to your arteries causing them to become inflamed. They not only become inflamed, but they also become thicker and more stiff that can damage your heart over time by stressing it out. Too much sugar can lead to heart failure, heart attacks, heart disease, and even strokes.
Eating too much sugar can also affect your pancreas, kidneys, your body weight, and even your sexual health. Too much sugar can also cause high blood pressure, raise your blood sugar levels, and could potentially lead to type 2 diabetes.
Keto Drinks Recipe Variations
Oh!! The places youll go! Changing the flavor of your healthy frozen low carb drinks is a cinch, and there are so many options its just crazy!
Using vanilla protein powder instead of chocolate will give you a totally different flavor and so will opting for other low carb fruits. You can also garnish with hemp seeds or blend them directly into your low carb protein shake.
Adding shredded coconut or substituting other nut butters will give your low carb protein shake a subtle flavor twist. You can also toss in a handful of keto nuts or use them for garnish. Fresh herbs, like mint, work well too.
I like to add a little bit of cold coffee and garnish with dark chocolate shavings for dessert!
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Consuming Sugar In Moderation
I think were all aware that excessive sugar isnt the best for your body, but as long as you consume it in moderation, youll be just fine. Ill admit, I love fruit and include quite a bit of it into my weekly meals, but the key is understanding which fruits have higher or lower sugar content. Here is a quick breakdown:
Which Fruits Have High Sugar?
- Banana
- Avocado
Protein Smoothies To Build Muscle
Protein is often spoken about in relation to muscle building, with this idea that the more protein you eat, the more muscle you will gain.
Its not untrue, but its also not quite that simple!
You need to make sure you are getting enough protein, particularly if you lead a very active lifestyle or are trying to build muscle
Protein is a fundamental building block of all muscle, so if youre trying to build extra muscle, you definitely need to make sure you are getting enough protein.
If building muscle is your goal then you want to aim for 1.6-2.2 grams of protein per kg of body weight, as this seems to be the sweet spot for muscle growth.
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What Does It Taste Like
This low-carb green smoothie is creamy, sweet, and really filling, too! The banana and Greek yogurt give it creaminess, while the protein powder and banana add a sweetness that isnt too overpowering.
If youve never had a green smoothie before, this one is a great one to start with because you cant taste the spinach at all. Not even a little bit. All you taste is vanilla and banana. Its so good!
Can I Make High Protein Fruit Smoothies Ahead
Smoothies can be made ahead and put in the freezer. In fact, Ive got 7 Easy Make Ahead Smoothies that you can prep and store for up to 3 months. Pull them out of the freezer the night before and place in the fridge. In the morning, breakfast is served immediately!
If you want to get more veggies and fruit into your day to day food intake, try prepping Smoothie Freezer Packs as a make ahead meal or snack, too.
You can make one of these High Protein Fruit Smoothies and leave it in the fridge for up to 24 hours without all of the nutrition leaving the mix, but I enjoy them best right out of the blender!
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Peach And Spinach Fruity Green Smoothie
Peaches contain gazillions of health benefits, aside from the fact that it is rich in phenols which are phytochemicals that act as antioxidants. It is also an effective stress reliever, has anti-helminthic properties, and helps reduce hair loss. And since it is a good source of selenium it has anti-cancer fighting properties too. This smoothie