Low carb smoothies

Low carb smoothies

Carbohydrates are essential for the well-being of the body and must never be lacking in a healthy and balanced diet .

However, there are people who by necessity or choice follow a low carbohydrate diet . The best known is ketogenic or keto, which involves cutting back on carbohydrates and increasing your fat intake. In this type of diet carbohydrates should represent about 2-4% of calories and the ratio between fats, carbohydrates and proteins should be four to one.

Perhaps the most complicated meal for those who decide, or are forced by specific medical conditions, to eat this way, is probably breakfast , since low-carb options are more limited.

However, one way to start the day with the right nutrients is to drink a smoothie . There are many, in fact, those low in carbohydrates that you can alternate and implement in your routine at the table.

Low carb smoothies

  • Lettuce and strawberry smoothie
  • Peanut Butter Smoothie
  • Matcha green tea smoothie
  • Gluten-free chocolate smoothie
  • Lemon cheesecake smoothie _

Lettuce and strawberry smoothie

  • A cup of unsweetened almond milk
  • One or half cup of chopped lettuce
  • A banana
  • Five strawberries
  • You can also add a scoop of unflavored or vanilla whey protein powder if you like .

Combine all ingredients in a blender, turn it on and gradually increase the speed until you reach maximum speed. Blend until a homogeneous mixture is obtained.

A glass of this smoothie provides approximately 283 calories , 3 grams of fat, 38 of carbohydrates, 8 of fiber and 26 of protein.

Peanut Butter Smoothie

  • Vegetable milk of your choice
  • Sugar free peanut butter _
  • Unsweetened cocoa powder
  • A sweetener of your choice from maple syrup , a few drops of liquid stevia , or a tablespoon of erythritol or fructose
  • At will, you can also add a few pieces of avocado , especially useful for adding creaminess and thickening the smoothie.
  • Not essential, but powdered peanut butter or peanut flour is also recommended, which gives the smoothie a more intense flavor , without adding extra fat or calories .

Pour all the ingredients into a blender and run it at high speed until you get a thick mixture.

If you prefer a frozen smoothie, once finished you can add a few ice cubes to the mixture and blend again.

A glass of this smoothie provides approximately 192 calories , 17 grams of fat, 8 of carbohydrates, 6 of fiber and 6 of protein.

Matcha green tea smoothie

  • Coconut milk or other plant milk .
  • Matcha green tea
  • Spinach
  • Sweetener
  • Blueberries
  • Almonds
  • Optionally, you can also combine other types of fruit such as bananas , strawberries, blackberries , mangoes or oranges .

Combine all ingredients in a high power blender and blend until smooth.

A glass of this smoothie provides about 75 calories , 1 gram of fat, 8 of carbohydrates, 2 of fiber and 4 of protein.

Gluten-free chocolate smoothie

  • Half a cup of coconut milk
  • Half an avocado of medium size
  • One or two tablespoons of cocoa powder
  • Half a teaspoon of vanilla extract
  • A pinch of salt
  • Two to four tablespoons of erythritol or a sweetener of your choice
  • Ice
  • If you want you can also add ground chia seeds , hemp hearts, collagen peptides , mint extract or other extract of your choice .

Place coconut milk, avocado, cocoa powder, vanilla extract, salt, sweetener and any add-ons in a blender.

Blend until you get a smooth cream, adding a little water if necessary.

Once the desired consistency is obtained, add a little ice and blend again.

A glass of this smoothie provides approximately 303 calories , 31 grams of fat, 11 of carbohydrates, 6 of fiber and 3 of protein.

Lemon cheesecake smoothie

  • 180 ml of unsweetened almond milk
  • 30ml whipping cream or coconut milk
  • 60 grams of cream cheese or coconut cream
  • two large pasteurized eggs
  • 25 grams of protein powder
  • The zest of half an organic lemon
  • A quarter teaspoon of unsweetened vanilla extract or a pinch of powdered vanilla bean
  • If you want to make the mixture sweeter, you can add five drops of stevia extract or other low-carb sweetener of your choice.

Combine all the ingredients in a blender and operate it until a homogeneous mixture is obtained.

At the end, if you want, you can dip a couple of ice cubes into the smoothie

A glass of this smoothie provides approximately 512 calories , 40 grams of fat, 40 of protein, 4 of carbohydrates and 1 of fiber.



Leave a Reply

Your email address will not be published. Required fields are marked *