Commercial smoothies often contain tons of 'hidden' sugar. Try these tips and recipes to create your own healthy smoothies that won't spike your blood glucose.

A smoothie can be a convenient way to take in protein, fruits, vegetables, and superfoods—or it can be as metabolically problematic as an indulgent milkshake. Take Jamba's Peanut Butter Moo'd® Smoothie, which has a whopping 67 grams of sugar in just a SMALL serving, or their Caribbean Passion® Smoothie, which has 40 grams. Smoothie King's "Manage weight blends" line features a MangoFest™ Smoothie which has 66 grams of sugar in a small—more than a Snickers bar and a can of Coke.

Smoothies CAN ACTUALLY BE a fantastic way to pack in essential nutrients like protein and fiber, which are key to keeping you full and energized. Unlike sugary juices and processed snacks, a well-balanced smoothie can help stabilize blood sugar levels, prevent cravings, and support overall health.

The Secret to a Satiating Smoothie

To create a smoothie that will keep you satisfied, focus on these key ingredients:

1. Protein Powerhouse:

   • Greek Yogurt: A creamy and protein-rich addition that adds a touch of tanginess.
   • Nut Butter: A spoonful of nut butter like almond or peanut butter adds healthy fats and protein.
   • A Quality Protein: Our yeast-based protein, ProteinRx powder is a game-changer. It's easily digestible, allergen-friendly, and packed with essential amino acids to keep you feeling full and energized.
     
     

2. Fiber-Rich Fruits and Veggies:

   • Berries: Blueberries, raspberries, and strawberries are low in sugar and high in antioxidants.
   • Spinach and Kale: These leafy greens are packed with vitamins, minerals, and fiber.
   • Avocado: A creamy and nutrient-dense fruit that adds healthy fats and fiber.
     
     

3. Healthy Liquids:

   • Plant-Based Milk: Opt for unsweetened almond, oat, or coconut milk for a creamy texture and added nutrients.
   • Water or Coconut Water: Hydrate your body while adding natural sweetness.

Avoid These Smoothie Mistakes:

• Too Much Fruit: While fruit is nutritious, excessive amounts of certain fruits like bananas and mangoes can lead to a sugar spike -- try BERRIES - blue berries, strawberries or a Costco Organic berry blend.
• Neglecting Protein: Without protein, your smoothie will leave you hungry.
• Forgetting Fiber: Fiber slows digestion and keeps you feeling full. ProteinRx has 6 grams of high quality fiber that leads to satiety, but NOT discomfort
• Overusing Sweeteners: Buy some monkfruit extract, a bag of allulose, stevia drops or stevia powder to have on hand as you blend your smoothie -- Only use natural sweeteners like honey in moderation. I recommend only using 'real sugar' when you're about to work out, or just finished some hard exercise

11 Low-Sugar, Healthy Smoothie Recipes

Try these healthy smoothie recipes which use the principles above to deliver quality flavor, strength, and satisfaction.

Let's start simple...

1. Kevin's Daily Essential: 12oz of water, 1.5 scoops ProteinRx, 1-2 cups frozen Costco organic blueberries, some blueberry flavored Stur water enhancer ... simple and effective... only takes 2 minutes and limited ingredients
   
   

The rest of these have recipes coming soon -- get creative and follow the ideas as a template:

1.  Green Powerhouse Smoothie: A vibrant blend of spinach, kale, and chia seeds, packed with vitamins, minerals, and fiber.
   
   
2. Chocolate Raspberry Delight: Indulge in a guilt-free treat with this chocolatey smoothie, featuring antioxidant-rich raspberries and fiber-packed cauliflower.
   
   
3. Low-Carb Chocolate Peanut Butter Dream: Satisfy your sweet tooth with this creamy and decadent smoothie, made with low-carb ingredients and a touch of natural sweetness.
   
   
4. Refreshing Key Lime Pie Smoothie: A tropical twist on a classic dessert, this smoothie is packed with healthy fats and fiber from avocado and hemp seeds.
   
   
5. Matcha Green Tea Energizer: Boost your metabolism and mental clarity with this matcha-infused smoothie, enhanced with ProteinRx for added protein.
   
   
6. Berry Burst Smoothie: A simple yet powerful combination of berries and plant-based protein, this smoothie is perfect for a quick and nutritious breakfast.
   
   
7. Spicy Ginger Green Smoothie: Wake up your taste buds with this zesty smoothie, featuring ginger, lemon, and spinach.
   
   
8. Blueberry Avocado Smoothie: A creamy and antioxidant-rich smoothie that's perfect for a healthy start to your day.
   
   
9. Keto-Friendly Chai Smoothie: A comforting and satisfying keto-friendly option, featuring chai spices and coconut milk.
   
   
10. Red Velvet Dream Smoothie: A decadent and nutritious treat, packed with the benefits of beets, avocado, and cocoa powder.