What are some low-sugar green smoothie recipes?

What makes a green smoothie low in sugar?

Most of the sugar in a green smoothie comes from fruit, juice and sweeteners, not greens. To keep it low, use a small amount of fruit, no fruit juice and no added sugar, honey or syrup. Tufts University advises using whole fruits and vegetables instead of juice and skipping added sweeteners.

A simple formula

• Greens: one to two handfuls of spinach or kale.
• Watery vegetable: cucumber or celery.
• Fruit (small): a handful of berries, or half a green apple or half a banana.
• Liquid: water or unsweetened almond, soy or other milk.
• Protein or fat: plain yogurt, avocado, nut butter or chia seeds.
• Flavor: lemon juice, mint, ginger, vanilla.

Three low-sugar green smoothie recipes

1. Cucumber mint: spinach, cucumber, mint, lemon juice, half a green apple, water.
2. Avocado green: kale, half an avocado, unsweetened almond milk, ice, a squeeze of lime.
3. Berry spinach: spinach, a handful of frozen berries, plain yogurt, chia seeds, unsweetened milk.

Quantities are a starting point, not a measured recipe; taste and adjust.

Tips

• Blend greens with the liquid first, then add the rest, for a smoother result.
• If it tastes bitter, add lemon, a little more fruit or a spoon of nut butter rather than sweetener.
• Check labels: sweetened plant milks and flavored yogurts add sugar.
• Keep portions to about 12 to 16 ounces and sip slowly.

People with diabetes should follow their health care team’s plan, as some fruit affects blood sugar more than others. This is general guidance, not medical advice.