Have you ever not blended a smoothie after seeing the sugar content? If so, then this post is for you! I'm sharing what fruits are low in sugar and highlighting my fav low sugar fruits, as well as sharing the best smoothie recipes using fruits with less sugar. Why do I care about the sugar content of my smoothies? Well...
Drinking one green smoothie a day is one of the simplest ways to maintain a healthy diet.
There’s just something about drinking 16 ounces of pure leafy green and fruit goodness that makes the skin glow. And if the sugar content is keeping you from drinking a daily smoothie, then I want to help!
What fruits are low in sugar?
I'm sure this question has everyone naming a variety of berries, yet berries aren't the only fruits with less sugar. Check out this sweet list:
- Lemon 1-2 grams per fruit
- Lime 1-2 grams per fruit
- Raspberry 5 grams per cup
- Strawberry 7 grams per cup
- Blackberry 7 grams per cup
- Kiwi 6 grams per kiwi
- Grapefruit 9 grams per ½ fruit
- Avocado 1 gram per fruit
- Watermelon 10 grams per cup
- Cantaloupe 13 grams per cup
- Orange 12 grams fruit
- Peaches 13 grams per fruit
Since 1 serving of green smoothie has 1.5 cups of fruit, feel free to swap out a higher sugar fruit in any of my smoothie recipes for 1.5 cups of any fruit on this list. That will immediately lower the sugar content.
Natural sugar vs processed sugar
It's super important to note that not all sugar is created equal. 1 cup of refined sugar is NOT the same as 1 cup of fruit sugar. Why? because fruit not only contains sugar, but also fiber. Fiber is essential for breaking down sugar, and keeping our bodies from a sugar crash.
Daily consumption of fruit can actually combat obesity, according to a study done by the US National Library of Medicine. Yet, if fruit still causes your blood sugar to spike, then speak to your practitioner for the best diet plan for you.
Green smoothie formula for low sugar smoothies
My tried and true green smoothie formula is this: 1.5 cups fruit + 1 cup leafy greens + 1 cup liquid. Use this and you can't go wrong! Yet, if you're trying to keep your blood sugar happy, then I've got a trick for you.... just flip the formula.
That's right, turn that smoothie formula into 1.5 cups leafy greens + 1 cup fruit + 1 cup liquid. A deliciously sweet smoothie, yet lower in sugar! This way you can still enjoy a variety of fruits and also keep your body from experiencing a sugar crash. My low sugar fruits smoothie below has this formula, and comes out to under 13 grams of sugar per serving!
Fruit smoothies with less sugar
These smoothies are my go-to when looking for a low sugar option. Try a few of these and then let me know what you think!
- Raspberry smoothie
- Strawberry banana smoothie
- Apple celery smoothie
- Lime smoothie pops
- Banana oatmeal smoothie
- Strawberry smoothie
- Avocado smoothie
All of the smoothies above have less than 20 grams of sugar per serving. Plus, they're loaded with fiber to help process that sugar into useable energy in the body.
More ways to process sugar in smoothies
If you want to lower the sugar in your smoothie even more, then boost it with protein + healthy fat. Your body needs carbs (sugar + fiber) and protein, as well as healthy fat to function properly. If you find yourself having a sugar crash after drinking a smoothie, then you should be boosting it to help process the carbs you just ingested.
My fav way to boost a smoothie is with a plant based protein powder, like Protein Smoothie Boost. This protein powder is designed especially for smoothies. 1 serving adds 10 grams of protein as well as 4 grams of fat to every smoothie.
Low sugar smoothie
To help get you started blending low sugar fruit smoothies, I created this Berry Blastoff Green Smoothie. It flips my smoothie formula to add more leafy greens, while also using sweet fruits to maximize the flavor. If you can't do the banana, then swap that out for avocado. It keeps the creaminess of this smoothie, while lowering the sugar even more!
Once you give this smoothie a blend, I'd love it if you left a comment + review to let me know what you think. I want to create smoothies you'll love, so your feedback is important!
Low Sugar Fruit Smoothie
Rate this Recipe Print RecipeIngredients
- 1 ½ cups spinach
- 1 cup water
- ¼ cup blueberries
- ¼ cup strawberries
- ½ banana (replace with avocado for even lower natural sugar levels)
- 1 serving Protein Smoothie Boost (optional)
Instructions
- Blend the spinach and water until smooth.
- Add the blueberries, strawberries, and bananas and blend again.
Lydia Douglas
Did anyone else beside me actually tested before having this drink, I did. I switched from the banana knowing even a 6" size no brown spots would spike. However would keep you fuller. I opted for the avocado. I tested was before was (this is Canadian) 8.9 after went up to 10.2. I didn't bother to rate it just gave my opion, test, test, test. You would be surprised. Dieticians only know what science tells them. I wish they would start letting people do this.
May
Hello - what amount of avocado to replace the half banana? Thank you
Simple Green Smoothies
Awesome question May! We'd start off with 1/4 avocado to replace 1/2 banana. If you'd like a thicker creamier smoothie, then add a bit more avocado.
Science in Sport
Great Read, and very informative Blog.