Nutritional Benefits of
Healthy Low Carb Smoothies
Healthy low carb smoothie recipes can make the most nutritious — and delicious — meals on earth. However, it's important to know which ingredients to use — and which ones to avoid, if you want a really healthy smoothie.
Healthy smoothies are loaded with nutrients that come in a whole-food form. The fruits and vegetables blended together in healthy smoothie recipes provide vitamins, minerals, enzymes and fiber in a concentrated form that will do wonders for your health — and build up your body’s defenses against disease.
Healthy low carb smoothies retain the fiber from the fruits and the vegetables you use. The fiber works to improve digestion and helps your body naturally rid itself of toxins. Fiber also helps you feel more satisfied, and maintains that feeling longer.
In addition, when fruits and vegetables
are blended, the plant fibers are broken down just like when you chew
them. And chewing food more thoroughly means that you'll absorb more of
Smoothie recipes are made up of three primary types of ingredients: a liquid base, fruits and vegetables. Let's take a look at each one individually.
Most smoothie recipes call for a liquid ingredient to allow the solid
components to move around inside the blender and give your smoothie the
right thickness. The beverage you choose will largely determine how
healthy your smoothie turns out.
Liquid starters. Water can be used as a base for your low carb smoothie; it has the lowest amount of carbs of all — zero. Then there's milk, yogurt or some type of dairy-free milk substitute such as almond milk, soy milk, rice milk and others. You can find some of these products with as little as 2 grams of carbs in an eight ounce serving; check the nutritional label on the package. To discover the pros and cons of each one, see my page on how to make a smoothie the healthy way.
You'll want to avoid using fruit juices as a starter for your low carb smoothie recipes, since they're typically very high in carb counts and have no fiber.
Green leafy vegetables are popular ingredients for low carb smoothie recipes. Spinach and kale, for example, have just seven grams of carbs per cup. Leafy greens are harder to pulverize into a smooth consistency, so you may need a high-power blender, such as a Vitamix or BlendTec, if you use these ingredients.
Fruits. The bulk of the carb content in your low carb smoothies will come from the fruits you add to your smoothie. If you want to keep your carb count low, use the least amount of fruit you can. Berries, melons, peaches and papaya contain the lowest levels of carbs among fruits.
The table above lists the calorie, carb and fiber content of the most common ingredients used to make smoothies. Use it as a guide when creating your own low carb smoothie recipes.
The South Beach Diet website has good information on the glycemic (sugar) content of foods, which may help you in deciding which fruits you want to use in your low-carb smoothies.
Many smoothie recipes are relatively low in protein, so they're not complete meals by themselves. The easy solution is to add a protein source to any healthy smoothie recipe.
The simplest way to do this is by adding a couple of raw organic eggs to your basic recipe. Raw eggs won't change the taste of your smoothie at all, and the argument that they're bad for you is just not true. Eggs are one of the most beneficial foods you can eat, especially when consumed raw.
can also increase the protein content of your healthy smoothie by adding a protein powder. Be
sure to use a high quality product; most cheap protein powders are excessively heat-processed and aren't really good for you.
There are many other ways to transform your ordinary smoothie recipe into one with enhanced nutritional value. You can add superfood powders, healthy fats, herbs, spices and extra fiber. My complete guide to making a smoothie has lots of tips and tricks to make your smoothie better.
Complete Guide to Making a Healthy Smoothie
Everything you need to know!
Stevia: the No-Carb Sweetener.
If you want to sweeten up your low carb smoothies, the best sweetener to use is stevia.
Stevia is an herbal extract that's many times as sweet as sugar, so you use much less. It comes in powder, liquid or tablet form and has no calories. Stevia also does not raise blood sugar levels and is safe for diabetics. It's probably the healthiest sweetener you can get.
The low carb smoothie recipes below can all be made with under 30 grams of net carbs (for a generous size smoothie), depending on the amounts of each ingredient you use. You can also use any of the recipes elsewhere on this website that use the right fruits to create your own low carb smoothie recipes.
Whenever a recipe calls for milk or yogurt, I prefer to use some type of non-dairy
milk product — there are many different ones to choose from: hemp, almond, soy, rice,
etc. They're a healthier alternative, and have a generous shelf life, so it's easy to keep some on hand.
Raspberry Strawberry Blackberry Smoothie
Raspberry Strawberry Smoothie
Spinach Romaine Banana Ginger Smoothie
Strawberry Raspberry Pineapple Smoothie
1/2 cup strawberries
Banana Cantaloupe Smoothie
Strawberry Banana Smoothie
Pineapple Banana Parsley Green Smoothie
Blueberry Banana Smoothie
Healthy Green Smoothies
Healthy Breakfast Smoothie Recipes
Healthy Low Calorie Smoothie Recipes
Healthy Low Fat Smoothies
Healthy Strawberry Smoothie Recipes
Healthy Strawberry Banana Smoothie Recipes
Healthy Blackberry Smoothie Recipes
Healthy Banana Smoothie Recipes
Healthy Blueberry Smoothie Recipes
Healthy Mango Smoothie Recipes
Healthy Pineapple Smoothie Recipes
Healthy Peach Smoothie Recipes
Healthy Pina Colada Smoothie Recipes
Healthy Kiwi Smoothie Recipes
More Information on Healthy Smoothies
Healthy Smoothie Recipes
Basic steps to make a healthy smoothie
Complete Guide to Making a Healthy Smoothie
Insider secrets for creating awesome smoothies!
The Best Blenders for Smoothies
For great smoothies, make sure you have a quality blender.
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