10 Tips for Creating Low Sugar Smoothies

Advice, Smoothies

Low Sugar Smoothie Hacks | Nutrition Stripped

I’m a huge fan of smoothies, they’re quick to make and it’s an easy way to squeeze in a lot of nutrients when I’m out the door quick. Most of my clients are on the smoothie train first thing in the morning as well for quick nutrition, but not all smoothies are created equal. Smoothies, especially ones you get made at a restaurant or a local juice spot can be loaded with extra sugar in order for it to “taste good” to the majority of people. So, next time you’re out ordering a smoothie, keep these lower sugar options in mind and even better, if you can make this at home, you can always have these on hand.

Low sugar options

Sugar and carbohydrates from whole foods aren’t “bad”, we’ve already chatted about that topic, but with smoothies and juices, it’s almost too easy to squeeze in extra fruit to give a sweet flavor. The sugar content regardless if it’s from fruit or not, can easily climb up to 50 g of sugar in some smoothies I see shared online. Now, for some people and scenarios that may work really well for their body, but for most of us, it’s too much at one serving without properly balancing it with protein, fiber, vegetables (like greens), and healthy fats. I’ve shared a lot of smoothie recipes on the blog, so today I want to give you some of my tips and tricks on creating low-sugar smoothies so you can get your morning smoothie fix without overdoing it on the sugar content. Try out these substitutions in your morning smoothies and let me know what works for you!

No. 1: Zucchini

If you follow me on Instagram, you’ve seen me share a lot lately about adding zucchini to smoothies to lower sugar content. They have a very neutral taste, add fiber, give smoothies a great creamy texture, and they are super easy to freeze (meaning less prep in the morning, woohoo!). Simply chop raw zucchini into chunks, put them in a freezer safe bag, and freeze. Zucchinis also add nutrients like potassium, manganese, vitamin C, and vitamin A.

No. 2: Cauliflower

I know, this sounded really weird to me at first until I tried it, but similarly to zucchini, cauliflower is another low sugar alternative to try in your morning smoothie. Cauliflower contains essential nutrients like fiber, vitamin C, vitamin K, vitamin B6. folate, and manganese, just to name a few. They sub in great in place of bananas to lower sugar content. I’m a huge fan of this veggie, so if you aren’t down to use it in your smoothies here are some other recipes!

No. 3: Cucumber

Another way to replace high-sugar liquids for your morning smoothie is to add cucumber! Cucumbers belong to the melon family and have a high concentration of water, so you can sub in cucumbers in place of high-sugar juices to create a great, low sugar smoothie. Cucumbers contain a good amount of fiber as well as unique antioxidants and polyphenols that have been studied for their effects on reducing some cancers, cardiovascular disease, anti-microbial properties, and inflammation. If you use English cucumbers I recommend choosing organic. Quick tip: anything that you eat with a skin on, opt for organic when possible.

No. 4 Beets

Beets are naturally sweet and they are incredibly rich in antioxidants and fiber. Beets are also high in vitamin C, folate, and manganese. I recommend chopping beets to bite size, steaming or roasting beets before freezing, then using about 1/2 cup at a time. Plus, they make your smoothie the most beautiful color!

No. 5: Carrots

If beets aren’t your jam, carrots make another great replacement for fruit as a naturally sweet root vegetable. Carrots have several health benefits from their antioxidant, vitamin, and mineral content ranging from anti-inflammatory, anti-cancer and cardiovascular benefits due to the antioxidants. Carrots have also been known for their impact on protecting our vision and overall eye health, this is due to the vitamin A and carotenoids. I like to add them to citrusy smoothies to get a vibrant orange color.

No. 6: Avocados

Of course, you should add my favorite fruit to any of your smoothies! Avocados not only create a great texture to smoothies, but they also add healthy fats, fiber, and protein. Avocados also contain essential nutrients like potassium, folate, and vitamin K. #Avocadolove forever!

No. 7: Ditch the Juice…

If you’re making your morning smoothies with frozen fruits and fruit juice, consider swapping out the fruit juice for water, coconut milk, or almond milk.  Subbing a plant-based milk it will help create a great flavor and texture, and add healthy fats! If you are using store-bought milk or juice, always check the ingredients for hidden sugars. For the DIY enthusiast, check out my guide to making your own nut milk!

No. 8 …Or Try Tea!

Unsweetened green tea pairs really well with citrus in smoothies, add a natural antioxidant boost, and is a tasty alternative to liquids with a higher sugar content. If you want the added benefit of antioxidants without actually brewing tea, a teaspoon of matcha will add a bit of caffeine as well as antioxidants, amino acids, and chlorophyll. More info on tea here.

No. 9: Balance Macronutrients

When you’re making a smoothie, keep in mind to make around 50% of it veggies (i.e. kale, spinach, zucchini, etc.), then 20% healthy fat, 20% protein, and the rest carbohydrate (which may look like a fruit or another carbohydrate rich whole food like sweet potatoes, maple syrup, dates, etc.). Fiber, healthy fats and protein are a great combo to keep you full, fueled, and feeling amazing throughout the morning. Keep reading for some examples of smoothie recipes with balanced ingredients!

No. 10: Optimizer Option –> Cinnamon

This won’t necessarily lower sugar content, but cinnamon is a natural blood sugar stabilizer and combines will with fruit sugars in smoothies. Cinnamon goes well with most smoothies, so I’ll always put in about 1/4 teaspoon ground cinnamon to all of my smoothies and throughout the day for a little Optimizer Option.

NEED HELP GETTING STARTED? TRY THESE RECIPES and put this challenge to the test…

I hope this guide helps you create the best smoothies every day! What are your favorite ways to make a smoothie delicious? Comment below, I always love reading and writing back to your feedback!

xx McKel

Share your thoughts

cookbook-footer

See what wellness looks like #IRL

follow @nutritionstripped

Looking for something? Let's find it!

Terms & Conditions

Photography, recipe, and content Policy

Content
All content is copyright of Nutrition Stripped and shall not be copied, replicated, or duplicated. Please be courteous, respectful, and refrain from using it as your own. You may share a recipe or image only by contacting, referring, or directly linking back to Nutrition Stripped.

Photography and Recipe Policy 
We’re extremely flattered when asked to publish NS photography on a website or blog. We ask that if you’d like to share a recipe, photography, or content, you must get permission from the team first. Please keep in mind that all written content, photography, recipes, and general writing are copyrighted materials which have been a labor of love in the production of and have worked very hard to produce it.

Nutrition Stripped policy is as follows if you want to do the following:
To promote a recipe or photograph from my site You may post one photo as long as you give a direct link back to the post where you found the photograph/material including in the content a mention of McKel Hill, MS, RD from Nutrition Stripped. You may not republish the recipe itself. To use my photography for promotion other than sharing my original works you must request permission beforehand, a simple email will do. You may not republish my recipe or multiple recipes without direct permission. We occasionally allow other websites to post my recipes; which is decided at my discretion on a case-by-case basis and mostly with those we have an agreement with for example with my blog writing contributions. Please uphold the standards of the U.S. copyright laws for recipes and mycopyright policy.

 

Nutrition Stripped © 2016

Privacy Policy

Personal identification information
We may collect personal identification information from Users in a variety of ways, including, but not limited to, when Users visit our site, subscribe to the newsletter, and in connection with other activities, services, features or resources we make available on our Site. Users may be asked for, as appropriate, name, email address. Users may, however, visit our Site anonymously. We will collect personal identification information from Users only if they voluntarily submit such information to us. Users can always refuse to supply personally identification information, except that it may prevent them from engaging in certain Site related activities.

Non-personal identification information
We may collect non-personal identification information about Users whenever they interact with our Site. Non-personal identification information may include the browser name, the type of computer and technical information about Users means of connection to our Site, such as the operating system and the Internet service providers utilized and other similar information.

Web browser cookies
Our Site may use “cookies” to enhance User experience. User’s web browser places cookies on their hard drive for record-keeping purposes and sometimes to track information about them. User may choose to set their web browser to refuse cookies, or to alert you when cookies are being sent. If they do so, note that some parts of the Site may not function properly.

How we use collected information
Nutrition Stripped may collect and use Users personal information for the following purposes: To improve customer service, information you provide helps us respond to your customer service requests and support needs more efficiently. To personalize user experience, we may use information in the aggregate to understand how our Users as a group use the services and resources provided on our Site. To improve our Site, we may use feedback you provide to improve our products and services. To run a promotion, contest, survey or other Site feature. To send Users information they agreed to receive about topics we think will be of interest to them. To send periodic emails, we may use the email address to respond to their inquiries, questions, and/or other requests. If User decides to opt-in to our mailing list, they will receive emails that may include company news, updates, related product or service information, etc. If at any time the User would like to unsubscribe from receiving future emails, we include detailed unsubscribe instructions at the bottom of each email.

How we protect your information
We adopt appropriate data collection, storage and processing practices and security measures to protect against unauthorized access, alteration, disclosure or destruction of your personal information, username, password, transaction information and data stored on our Site. Sensitive and private data exchange between the Site and its Users happens over a SSL secured communication channel and is encrypted and protected with digital signatures.

Sharing your personal information
We do not sell, trade, or rent Users personal identification information to others. We may share generic aggregated demographic information not linked to any personal identification information regarding visitors and users with our business partners, trusted affiliates and advertisers for the purposes outlined above. We may use third party service providers to help us operate our business and the Site or administer activities on our behalf, such as sending out newsletters or surveys. We may share your information with these third parties for those limited purposes provided that you have given us your permission.

Changes to this privacy policy
Nutrition Stripped has the discretion to update this privacy policy at any time. When we do, we will revise the updated date at the bottom of this page and send you an email. We encourage Users to frequently check this page for any changes to stay informed about how we are helping to protect the personal information we collect. You acknowledge and agree that it is your responsibility to review this privacy policy periodically and become aware of modifications.

Third party links
Occasionally, at our discretion, we may include or offer third party products or services on our website. These companies may use non-personally identifiable information (e.g. click stream information, browser type, time and date, subject of advertisements clicked or scrolled over) during your visits to this and other Web sites in order to provide advertisements about goods and services likely to be of greater interest to you.  These companies typically use a cookie or third party web beacon to collect this information.  To learn more about this behavioral advertising practice visit the NAI at http://www.networkadvertising.org. To opt-out of this type of advertising, you can visit http://www.aboutads.info/choices.

By using this Site, you signify your acceptance of this policy and terms of service. If you do not agree to this policy, please do not use our Site. Your continued use of the Site following the posting of changes to this policy will be deemed your acceptance of those changes. Privacy policy created by http://www.generateprivacypolicy.com last modified on 7/31/13

We allow third party companies to serve ads and/or collect certain anonymous information when you visit our Web site.  These companies may use non-personally identifiable information (e.g. click stream information, browser type, time and date, subject of advertisements clicked or scrolled over) during your visits to this and other Web sites in order to provide advertisements about goods and services likely to be of greater interest to you.  These companies typically use a cookie or third party web beacon to collect this information.  To learn more about this behavioral advertising practice visit the NAI at http://www.networkadvertising.org. To opt-out of this type of advertising, you can visit http://www.aboutads.info/choices.

Disclosure Policy

Nutrition Stripped works with brands all over the globe that we can stand behind and that we know you’ll love too! Companies and brands will send me products to try or develop recipes with. Whenever I review or refer to a product that was provided to me, I will make it clear in the post, otherwise it is a product that I have purchased and will not necessarily mention in that post. 

Disclosure Policy
This policy is valid starting from 16 June 2013. This blog is a personal blog written and edited by Nutrition Stripped. For questions about this blog, please contact Support [at] nutritirionstripped [dot] com.

This blog accepts forms of cash advertising, sponsorship, paid insertions or other forms of compensation. This blog abides by word of mouth marketing standards. We believe in honesty of relationship, opinion and identity. The compensation received may influence the advertising content, topics or posts made in this blog. That content, advertising space or post will be clearly identified as paid or sponsored content.

While this blog may be compensated for a review of a product or service, such compensation will never have an effect on the honest opinion that I present on this blog. If we claim or appear to be experts on a certain topic or product or service area, we will only endorse products or services that we believe, based on our expertise, are worthy of such endorsement. Any product claim, statistic, quote or other representation about a product or service should be verified with the manufacturer or provider. This blog does contain content which might present a conflict of interest. This content will always be identified.

Questions? Please e-mail Support [at] nutritionstripped [dot] com or refer to the FTC’s ruling on blogger disclosure: FTC Rules on Sponsored Conversations

Release of Liability
Any item promoted/advertised/sponsored on this site that you choose to partake in is your decision and I am not liable for any problems that arise including, but not limited to: not receiving products, receiving broken or damaged goods, seeing an item you bought go on sale after you buy it, technical difficulties with sites that I link to. Furthermore, any information you submit to any external site is at your own risk.

Affiliate Discretion Notice

Nutrition Stripped is a participant of several affiliate programs which is designed to provide a means for sites to earn advertising fees by advertising and linking directly to sources that Nutrition Stripped genuinely likes. If you click on any of those links, which are known as “affiliate links”, and make a purchase within a certain time frame, I’ll get a small commission. The commission is paid by the third parties, not by you! Affiliate links and resources earned help support my efforts here at Nutrition Stripped, thank you!

Need help? Support

T-shirt Size Chart

Size US Sizes UK Sizes AUS Sizes
Small (S) 2-4 32-34 6-8
Medium (M) 6-10 36-40 9-13
Large (L) 10-14 40-44 13-17

DON’T SEE YOUR SIZE LISTED?

No worries, just shoot us a quick email at [email protected] with SHOP in the subject and let us know what size you’re looking for and we’ll set you up!

Avocado Love t-shirt is made with super soft blend of 65% poly 35% viscose; it’s lightweight, flowy, hangs off the body and runs true to size. The boxy crop tee doesn’t show the tummy, just slightly when you raise your hands.

Matcha Matcha Matcha t-shirt is made with a durable 100% cotton blend. It runs a bit on the larger side, but shrinks an entire size due to the cotton.

Kale Made Me Do It t-shirt is made with super soft blend of 65% poly 35% viscose; it’s lightweight, flowy, hangs off the body and runs true to size. The sleeves are purposefully a little loose, hanging off the shoulders giving room to move.

Good Food Good Vibes t-shirt is made with super soft blend of 65% poly 35% viscose; it’s lightweight, flowy, hangs off the body and runs true to size. The sleeves have a deep scoop showing your side body more than a normal tank, great to show off a touch of your sports bra, lacy bra, or any tank underneath.

Each t-shirt is individually hand screen printed here in Nashville, TN by our friends Grand Palace Printing. Each design is printed multiple times to ensure quality color. A lot of love goes into making every single t-shirt, here’s how to take care of it when it gets to you:

+ Wash cold
+ Line dry or lay flat to dry to retain best color and size

Shop Support

Have questions about your order? Exchanges/returns, or just to share a testimonial of your experience with Nutrition Stripped? We’re happy to help answer any and all questions you might have. Please email us at [email protected].

Follow me on Snapchat

Send this to friend