Most people already know that ready-made smoothies in stores or supermarkets. Its tend to be added with added sugar to make them sweeter. Good taste, easy to market.
But many people may forget that every smoothie recipe has sugar in it as well. Some recipes have the same amount of sugar as ready-made smoothies. They have the same amount of sugar as two cans of coke.
The general public is not aware that many smoothie recipes, either online or in print media, are likewise high in sugar, which ultimately negatively affects their health.
The steps below are tips for reducing the amount of sugar in your smoothie recipes. To make it a healthy drink and help you lose weight.
1. First, you should choose a smoothie recipe that uses a staple or a low-sugar main ingredient.
If the recipe contains bananas as the main ingredient, try replacing them with avocados, which have significantly less natural sugar.
One banana contains 9 calories, but one avocado contains more than 2 calories. In addition, avocados contain healthy natural fats. You can feel full longer and lose appetite more often. If you still want a slightly sweeter smoothie, you can add up to half a little banana in the blender.
2. Add more green leafy vegetables to a smoothie recipe.
Such as adding dark green leafy vegetables like kale, spinach or collard greens.
Green leaves are not just about significantly reducing the amount of sugar. But you still get many other antioxidants. High in dietary fiber Along with important minerals as well.
3. Make use of less fruit.
For example mango, banana, tangerine, or pineapple. You can use less natural sugar raspberries instead of these ingredients.
Raspberries are one of the least sugar-rich fruits in the market. So many experts like to mix them in their own smoothie recipes. Half a small cup of raspberries provides only 3 grams of sugar.
4.Replace liquid ingredients in smoothie recipe such as honey with sugar-free ingredients such as water or pure tea.
If your smoothie recipe uses milk as the main ingredient, try replacing it with cereal milk instead, such as almond milk. Or coconut milk. If you decide to use water or green tea instead of sweetened ingredients, it will reduce the sugar content a lot.
5. Do not add any more yogurt or natural honey ingredients.
Use low-sugar natural proteins such as cacao powder or maca (Peruvian ginseng root) instead. Alternatively, you can switch to peanut butter instead, but preferably a nut butter with cashews rather than peanuts, as it contains very little sugar, only 2 grams per small cup.
Many people like to drink smoothies as a snack, both in pre-workout and post-workout periods. But in fact, smoothies can also be used as a main substitute for food. You can also alternate drinks for breakfast, lunch or dinner.
Especially at dinner, smoothies can be a great substitute. If you improve the smoothie recipe to have a nutritional balance. They include carbohydrates, proteins, fats, and essential minerals, that is, if you drink a smoothie in the evening, you don’t need to have dinner.
A typical smoothie recipe provides about half the calories from a regular meal. Therefore, many health experts recommend adding dark green leafy vegetables. Low sugar fruit Milk from nuts, avocados, or natural protein powder can be added to your smoothie recipes to replace regular meals. The ingredients from these ingredients don’t add as many calories to a smoothie. On the other hand, you will get the full nutritional value of the food as needed by the body, just like a regular meal.