Have you noticed that you’ll blend up a smoothie and be starving a couple hours later? That’s our body signalling it hasn’t gotten the nutrition it needs, and our blood sugar is imbalanced. Most smoothie recipes have almost 2 cups of fruit in them. That is a lot of fructose. Fructose will store as fat 25% faster than glucose.
These are the pillars of a healthy smoothie that isn’t packed with carbohydrates, that will actually keep you full for hours and curb cravings.
1) FAT. Aim for 1-2 tablespoons. Don’t be scared of it. Our brains are made up of nearly 60% of fat. Another misconception is that fat will make you fat. Incorrect. Fat will keep your brain sharp, give you more energy and keep you satiated – you won’t be needing to eat all the time.
Sources include nut butters, coconut oil, MCT oil, avocado.
2) PROTEIN. Aim for about 20 grams. Watch the ingredient list, you don’t want added sugar or artificial sweeteners.
Sources include collagen protein, pea protein, organic grass fed whey.
3) FIBRE. Aim for 1-2 tablespoons, about 10 grams. This is what is going to keep you satiated, help move toxins from the body and ensure health bowel movements.
Sources include ground flax, chia seeds and raw organic acacia fibre.
4) REDUCE THE FRUIT. Try to reduce the fruit you add in to your smoothie to 1/4 to 1/2 a cup. Adding in veggies like steamed and frozen zucchini or cauliflower will thicken it up and add in a micronutrient boost without the fructose.
BONUS ingredients to elevate your smoothie include greens, adaptogens and superfoods like maca or raw cacao for antioxidants. These are the icing on the cake.