If your smoothie is full of fruits like bananas, apples, and mango, you could be consuming up to 50g of sugar at once!
Here are our tips for reducing the amount of sugar in your smoothies:
1. Switch Up Your Base
The base ingredient in a smoothie adds texture and consistency. Bananas are a common base, but two bananas alone can add 30g of sugar! As a replacement, try avocados for only 0.5g of sugar each. They'll also give your smoothie fiber and healthy fats.
2. Choose Your Milk Carefully
Look for "unsweetened" on the label of your non-dairy milk. Even alt milks labelled "plain" or "original" may still contain sweeteners.
3. If You Must Add Fruit, Make It Low-Sugar
If you really need a little sweetness, berries are usually your best option for a low-sugar addition. Try a cup of raspberries (5g), blackberries (7g) or strawberries (8g). Blueberries are super high in antioxidants, but they also have more sugars (14.7g per cup).
4. Get More Greens (Try Spinach, Not Kale)
No surprise here: the healthiest ingredients you can add to your smoothie are green vegetables. They'll give antioxidants and fiber without much sugar. Before you automatically reach for kale though, consider that spinach will taste slightly sweeter than bitter kale (which means you'll be less inclined to add extra sugars).
5. Thin Down with Coconut Milk
If you need to thin down your smoothie, don't use fruit juice. It's high in sugar and doesn't add any fiber to prevent a blood sugar spike. Instead you can use coconut milk or plain water to make your smoothie less thick.
Fruit-Free Smoothie Recipe
Try our favorite fruit-free matcha smoothie with only 1g of sugar (trust us, it still tastes good)!
- 1 teaspoon PANATEA Ceremonial or Culinary matcha
- 2 heaping cups fresh spinach
- 2 tablespoons raw cashews
- 1/4 avocado
- 1 cup ice
- 1 cup water
- 5 - 10 drops vanilla stevia (optional)
- Add all ingredients into your blender and blend until smooth.