The Ultimate Guide to Low-Sugar Smoothies [+ 9 Low-Sugar Smoothie Recipes]

%5BHealthy+Smoothies%5D+37+Low-Sugar+Foods+%2B+9+Low-Sugar+Smoothie+Recipes

With 30.3 million Americans suffering from diabetes and another 84.1 million affected by pre-diabetes, it doesn’t take a rocket-scientist to understand the urgency of cutting down on sugar.

We have compiled for you a total of 37 low-sugar foods to incorporate into your diet. Plus, we show you how to build a 100% low-sugar smoothie from scratch.

1. Why Low-Sugar Smoothies? The Effects of Sugar In Numbers

The sugar consumption in American diets has reached highly unhealthy to seriously harmful levels. 30.3 million US Americans (or 9.4% of the population) already suffer from diabetes and another 1 in 4 Americans, or 84.1 million people, knowing or unknowingly are affected by pre-diabetes. 

Pre-diabetes is a condition characterized by higher than normal blood glucose levels with an increased risk of developing type 2 diabetes, heart disease and stroke.

With this in mind, one of the most powerful ways of improving your overall health and wellness today is to start cutting back on your sugar consumption.

So, it is only prudent to sit back for a minute and rethink what type and how much sugar you consume on any given day. Some of the biggest culprits of added sugar in your diet are:

  • Soda, energy and sports drinks (34%)

  • Desserts (18%)

  • Fruit drinks (8%)

  • Candy (6.7%)

Smoothies can also be added to that high-sugar list if they are store-bought or based on juice concentrates and purees, which in essence comes close to consuming liquid jam. Yet, you can keep your smoothies healthy, if you make them at home and monitor the:

  • fruit-to-vegetable ratio of your smoothie (a good ratio is between 20-30% fruit and 70-80% vegetables and greens);

  • number of your overall daily fruit servings (the American Heart Association recommends 4 servings of fruit per day).

 
Take the 7-Day Healthy Drinks Reset

Take the 7-Day Reset

Boost your energy levels, lose weight, clarify your skin — and more — with this healthy drinking plan.

 

2. What Are Low-Sugar Fruits?

This said, not all fruits have been created equal. Some contain more and some less sugar than others.

That’s why, we compiled a list of low-sugar fruits to use for your healthy smoothies. If you are you are trying to cut back on sugar for health, weight or other reasons, choosing your 4 daily servings of fruit from this list definitely is a smart move.

Using the USDA’s database of food statistics, here are 11 low-sugar fruits you may want to incorporate into your healthy smoothies:

1. Avocado (0.41g sugar per avocado)

2. Cucumbers (0.87g sugar per cup)

3. Lemon (1.45g sugar per lemon)

4. Tomatoes (5g sugar per cup)

5. Raspberries (5g sugar per cup)

6. Kiwis (6g sugar per kiwi)

7. Strawberries (7g sugar per cup)

8. Blackberries (7g sugar per cup)

9. Red and white currant (8g sugar per cup)

10. Grapefruit (9g sugar per half a  

11. Watermelon (10g sugar per cup)

[Healthy Smoothies] 37 Low-Sugar Foods + 9 Low-Sugar Smoothie Recipes

3. What are Good Vegetables to Choose for a Low-Sugar Smoothie?

Vegetables, in general, contain much less sugar than fruits. They also are high in fiber, which helps your body absorb the sugar you consume in a slower and more sustainable way, resulting in more steady energy levels. And of all food groups, veggies are the lowest-calorie foods.

As a rule of thumb, the higher the vegetable’s water content, the lower its carb or sugar content is, too. Referencing the USDA facts and figures once again, here is a list of 15 excellent low-sugar vegetable choices for healthy smoothies:

1. Watercress (0.07g sugar per cup)

2. Collards (0.17g sugar per cup)

3. Kale (0.21g sugar per cup)

4. Radicchio (0.24g sugar per cup)

5. Spinach (0.3g sugar per cup)

6. Swiss Chard (0.4g sugar per cup)

7. Arugula (0.41g sugar per cup)

8. Pak-Choi, Chinese Cabbage (0.83g sugar per cup)

9. Romaine (0.56g sugar per cup)

10. Celery (1.35g sugar per cup)

11. Iceberg Lettuce (1.42g sugar per cup)

12. Cauliflower (2.04g sugar per cup)

13. Zucchini (3.10g sugar per cup)

14. Carrots (6.07g sugar per cup)

15. Red Peppers (6.26g sugar per cup)

[Healthy Smoothies] 37 Low-Sugar Foods + 9 Low-Sugar Smoothie Recipes

4. What Are Good Healthy Fats To Include In Your Low-Sugar Smoothie?

Not all fats are evil. Some healthy fats, such as omega-3 fatty acids, are actually helpful as they support your body in a multitude of vital functions.

First, healthy fats absorb nutrients that are fat-soluble. For instance, vitamins A, D, E and K as well as the antioxidants beta-carotene and lycopene all require the assistance of healthy fats to be optimally absorbed by the body. 

Second, healthy fats regulate the speed at which sugar enters your blood which helps even out your energy levels.

Three, they help manage hunger and promote fullness, in particular when being combined with fiber and protein, such as healthy, raw, unsalted nuts.

Based on the USDA food database, here is a list of 5 foods that are rich in healthy fats to add to your diet. Again, just like with sugar, moderation is in order as an excess of any kind of fat, be it healthy or unhealthy, can lead to weight gain. 

1. Chia seeds (0.0g sugar per tablespoon)

2. Avocado (0.41g sugar per avocado)

3. Walnuts (1g sugar per cup)

4. Almonds (1g sugar per cup)

5. Flaxseeds (2.6g sugar per cup)

[Healthy Smoothies] 37 Low-Sugar Foods + 9 Low-Sugar Smoothie Recipes

5. What Is a Good Low-Sugar Liquid Base For Your Low-Sugar Smoothie?

Store-bought smoothies oftentimes use as a liquid base 100% apple juice concentrate, which contains over 28g of sugar per cup. That is an absurd amount of sugar and precisely 28x more than a homemade low-sugar smoothie using unsweetened almond milk (only 1g sugar per cup). 

With this in mind, here is a list of 3 of the top low-sugar liquid bases to use in your healthy smoothies. 

1. Filtered water (0g sugar per cup)

Water is obviously the simplest of all liquid bases and is:

  • zero-calorie

  • zero-sugar

  • zero-fat

  • lactose-free

  • hydrating

2. Unsweetened Almond Milk (1.01g sugar per cup)

Unsweetened almond milk is an amazing liquid base for various reasons including being:

  • low-calorie with only 60 calories per cup (the same amount of regular whole milk is 146 calories)

  • low-sugar with only 1.01g sugar per cup

  • lactose and dairy-free

  • high in vitamin E.

3. Unsweetened Soy Milk (1.99g sugar per cup)

Unsweetened soy milk features the following benefits. It is:

  • low-sugar (1.99g sugar per cup)

  • low-fat

  • lactose and dairy-free

  • a good source of protein, calcium, vitamin B-12 and potassium.

[Healthy Smoothies] 37 Low-Sugar Foods + 9 Low-Sugar Smoothie Recipes

6. What Are Highly Nutritious And Flavorful Add-Ons To Your Low-Sugar Smoothie?

When you start cutting down on sugar in your smoothies, you are very likely to note the difference in taste. Of course, no surprise here, they won’t taste as sweet.

Though we prefer the less sugary taste, there are alternatives that will add flavor and make you forget about the lack of sweetness. 

Here are 100% natural, healthy and very flavorful superfood spices that will give your healthy, low-sugar smoothie the punch you look for:

1. Cinnamon (0.03g sugar per 1/2 teaspoon)

People have used cinnamon for more than 4,000 years. It has numerous health benefits such as the ability to help regulate blood sugar levels, reducing the glucose levels in people with type 2 diabetes.

2. Ginger Root (0.03g sugar per teaspoon)

Ginger root is both a spice and an herb and when mixed into a healthy smoothie, it adds a distinctly spicy and flavorful taste. 

Featuring a laundry list of positive, medicinal properties, ginger is anti-inflammatory and an antioxidant known to stimulate the immune system, help with weight loss as well as indigestion, nausea and constipation.

3. Turmeric Root (0.10g sugar per teaspoon)

Turmeric is an ancient Indian spice with a distinct yellow color you know from curry. It features such an extensive list of health benefits, it is safe to call turmeric the epitome of a superfood. 

Interestingly, research suggests that turmeric's active component, curcumin, may play a role in stabilizing blood sugar levels, with purported positive effects for both diabetes prevention and diabetes management for people already affected. 

7. What Are Healthy Low-Sugar Smoothie Recipes That Taste Everything But Boring? Here Are 9 Truly Low-Sugar Smoothies

Low-Sugar Smoothies #1: Cinnamon Princess (3 servings)

Ingredients:

  • 1 cup spinach

  • 1 cup frozen cauliflower florets

  • 1/4 avocado

  • 1 cup strawberries

  • 1/2 teaspoon freshly ground organic cinnamon

  • 1 cup unsweetened almond milk

  • 3 ice cubes


Instructions: 

Throw all ingredients into a high-performance blender. Blend until smooth and creamy. Drink immediately. Enjoy.

Low-Sugar Smoothies #2: Healthy Skin Smoothie (2-3 servings)

Ingredients:

  • 1 cup kale

  • 1 carrot

  • 1 kiwi 

  • 1/4 avocado

  • 1/4 cup ground almonds

  • 1 cup filtered water

  • 3 ice cubes


Instructions: 

Throw all ingredients into a high-performance blender. Blend until smooth and creamy. Drink immediately. Enjoy.

Low-Sugar Smoothies #3: Superwoman's Green Smoothie (3 servings)

Ingredients:

  • 1 cup Swiss chard

  • 1 cup zucchini

  • 1 cup blackberries

  • 1/2-inch freshly grated organic ginger root

  • 1 teaspoon ground flax seeds

  • 1 cup unsweetened almond milk

  • 3 ice cubes


Instructions: 

Throw all ingredients into a high-performance blender. Blend until smooth and creamy. Drink immediately. Enjoy.

Low-Sugar Smoothies #4: Berry-licious (3 servings)

Ingredients:

  • 1 cup radicchios

  • 1 cup frozen cauliflower florets

  • 1/4 avocado

  • 1 cup raspberries

  • 1/2 cup strawberries

  • 1 cup unsweetened almond milk

  • 3 ice cubes

Instructions: 

Throw all ingredients into a high-performance blender. Blend until smooth and creamy. Drink immediately. Enjoy.

Low-Sugar Smoothies #5: Strawberry Fields (2-3 servings)

Ingredients:

  • 1 cup arugula

  • 2 celery stalks

  • 11/2 cups strawberries

  • 1 teaspoon ground flax seeds

  • 1/2-inch freshly grated organic turmeric root

  • 1 cup unsweetened soy milk

  • 3 ice cubes

Instructions: 

Throw all ingredients into a high-performance blender. Blend until smooth and creamy. Drink immediately. Enjoy.

Low-Sugar Smoothies #6: Green Kiwi Freshness (2-3 servings)

Ingredients:

  • 1 cup pak-choi

  • 1/2 cucumber

  • 1 kiwi

  • 1 teaspoon ground chia seeds

  • 1/2-inch freshly grated organic ginger root

  • 1 cup unsweetened soy milk

  • 3 ice cubes

Instructions: 

Throw all ingredients into a high-performance blender. Blend until smooth and creamy. Drink immediately. Enjoy.

Low-Sugar Smoothies #7: Blackberry Bliss (2 servings)

Ingredients:

  • 1 cup romaine

  • 2 celery stalks

  • 1/2 avocado

  • 1 cup blackberries

  • 1/2 teaspoon cinnamon

  • 1 cup filtered water

  • 3 ice cubes

Instructions: 

Throw all ingredients into a high-performance blender. Blend until smooth and creamy. Drink immediately. Enjoy.

Low-Sugar Smoothies #8: Chia-Kale Superfood Smoothie (2 servings)

Ingredients:

  • 1 cup kale

  • 1/2 cucumber

  • 1/2 medium-sized grapefruit

  • 1 teaspoon ground chia seeds

  • 1 cup unsweetened almond milk

  • 3 ice cubes

Instructions: 

Throw all ingredients into a high-performance blender. Blend until smooth and creamy. Drink immediately. Enjoy.

Low-Sugar Smoothies #9: Skin Moisture And Glow Smoothie (2 servings)

Ingredients:

  • 1 cup spinach

  • 1 carrot

  • 1 teaspoon ground sunflower seeds

  • 1 cup watermelon

  • 1 cup filtered water

  • 3 ice cubes

Instructions: 

Throw all ingredients into a high-performance blender. Blend until smooth and creamy. Drink immediately. Enjoy.

 
 

Resources:

https://www.healthline.com/health/best-low-sugar-fruits

https://www.medicalnewstoday.com/articles/320078.php

https://www.womenshealthmag.com/food/a21946394/best-low-sugar-fruits/

https://detoxinista.com/low-sugar-smoothie/

https://greenblender.com/smoothies/6156/low-sugar-smoothies

http://www.diabetes.org/

https://www.healthline.com/health/food-nutrition/low-carb-fruits-and-vegetables#low--carb-vegetables

https://www.medicalnewstoday.com/articles/317388.php

https://www.medicalnewstoday.com/articles/324141.php

https://www.medicalnewstoday.com/articles/266069.php

https://www.healthline.com/health/diabetes/turmeric-and-diabetes

https://www.healthline.com/nutrition/almond-milk-health-benefits

https://greenblender.com/smoothies/927/the-best-liquid-bases-for-smoothies

https://www.healthline.com/health/diabetes/best-milk-for-diabetics#milk