Can you really have low carb smoothies on keto?
If you have decided to follow the ketogenic diet, then you should know that most fruits are off limits. These food are typically high in carbohydrates which means high in sugar. Founder of MTHR Nutrition, Carlyn Rosenblum says “ Most people eat more than one serving”. Example: one full banana is a staple ingredient in most smoothies, contains 30 grams of carbs, so it is not low carb. It means you will stay in ketosis if you drank a smoothie that had one.
But there is a surprisingly simple small window: change the base of your smoothie from fruit to a vegetable and “Boom”- that smoothie is now keto friendly. Start your smoothie with foods like zucchini, cauliflower or avocado, as they all provide the same creamy texture as fruits. Then, add ingredients like vanilla, cacao, coconut or cinnamon, as they provide sweet flavor to balance your vegetable-based beverage.
So yes healthy low carb ketogenic smoothie recipes really do exist- check below 3 low carb ketogenic smoothies, which are good for diabetics also.
Mint Coconut Ketogenic smoothie
You are going to love this thick and creamy texture ketogenic smoothie. According to a research thickness of a smoothie impact your feeling of satiation. ( Healthy fats do not hurt either.)
Other benefits in this blend: cauliflower support bone health, coconut supports healthy hair and skin, and cinnamon is an anti-inflammatory.
Coconut milk: 4 oz
Frozen cauliflower: ½ cup
Avocado: ½ cup
Collagen protein: 1 spoon
Vanilla extract: 1 teaspoon
Chopped mint: 1 tablespoon
Cacao powder: 1 tablespoon
Coconut oil: 1 tablespoon
Dash of Ceylon cinnamon
Dash of Himalayan sea salt
Optional: chia seeds, flax seeds, coconut flakes, hemp seeds, sliced macadamia nuts, and pumpkin seeds
Blend until very creamy and smooth. Enjoy!
Strawberry protein ketogenic low carb smoothie
Every small gram matters when you are so limited with your carb intake. It is very important to mix up your milk choice when developing ketogenic smoothie recipes. This low carb healthy smoothie uses almond milk instead of whole milk, in an 8-ounce serving this smoothie has 10 fewer carbs.
(Scale to one Meal)
Water: 78 mL
Vanilla protein powder: 16 g
Almond butter: 1 tablespoon
Almond milk: 118 mL
Frozen strawberries: 49 g
Put water if needed to make this healthy smoothie less thick. Enjoy!
Clean & Green Low Carb Healthy Smoothie
Bitter foods such as lemon, chicory and dandelion, and herbs such as turmeric, parsley and milk thistle all work to help your body digest. That’s why these low carb ingredients are in this green healthy smoothie recipe; each ingredient provides digestive support for your gallbladder, liver and digestive system. ( So you don’t suffer from ketogenic constipation.)
YIELDS: 1 ½ cups
Filtered water: 1 cup
Avocado: 1/ fruit
MCT oil: 1 tablespoon
Organic cucumber: ½ piece
Dark leafy greens: 1 (Large)
Dandelion leaves: 1 or 2
Parsley: 2 tablespoon
Hemp seeds: 2 tablespoons
Lemon juice: From 1 piece
Turmeric powder: ¼ teaspoon or 2 turmeric capsules
So, Blend all these ingredients in high speed, until it becomes smooth.