Low carb diets are said to help individuals lose weight. Whether this is true or not, eating less processed carbohydrates such as grains, fruits, and starchy vegetables can help reduce the risk of diabetes and other metabolic disorders.

Carbohydrates: An overview

Carbohydrates are one of the three macronutrients found in foods. Like protein and fat, carbohydrates offer the energy to sustain our bodies. Many foods include carbohydrates; however, not all carbohydrates are the same nutritionally. 

Whole, unprocessed carbohydrates are found naturally in various nutrient-dense foods, including whole wheat, wild rice, quinoa, other grains, vegetables, and legumes. Milk and fruit have more straightforward, naturally unprocessed carbs. However, many processed food makers use refined carbohydrates like white flour and sugar. These processed, “simple” carbs can be found in foods like:

• cakes
• cookies
• candy
• white bread
• pasta
• sodas

The American Diabetes Association makes the following suggestions for minimizing simple carbohydrates in your diet: 

• Consume water instead of sugary beverages such as juices, sweet teas, sports drinks, and sodas.
• Eat fruit instead of juice.
• Substitute sweet potatoes for white potatoes.
• Consume whole grain bread instead of white bread.
• Substitute full grain brown rice for white rice.

Low carb smoothies at home

To prepare low carb smoothies at home, choose wise fruit choices and consider combining greens for added nutrition. The healthiest low carb smoothies retain the fiber found in fruits and vegetables. 

Fiber promotes digestion and helps you feel full. Use a high-powered blender to achieve the smoothest and creamiest smoothies. Avoid juices and instead drink plain water, milk (skim, almond, coconut, or rice), and ice. Add Greek yogurt or milk to boost the protein content.

1. Low carb green smoothie

Green smoothies often receive their brilliant color from significant amounts of greens, such as spinach. Spinach is one of the healthiest vegetables since it contains many critical elements. This dish includes avocado, flax seeds, and almond milk.

Ingredients:

• One 1/4 cup of unsweetened vanilla almond milk
• Two ice cubes
• Two cups of spinach 
• 1/2 of an avocado
• One tbs of roasted flax seeds *they must be burned for this recipe
• 4-5 drops of vanilla stevia

Directions:

1. Blend everything in a blender. Pour into a glass and drink immediately away.
2. Adding a lovely striped straw makes it more delicious. So, to make your green smoothie more attractive, go to Target and grab a tiny pack for about $2.
3. Please come back and tell me what you think if you make it!
4. This smoothie contains only 4 grams of effective carbs! Can I hear a hallelujah?

2. Low carb strawberry crunch smoothie

This simple smoothie recipe includes strawberries, almonds, and cinnamon. Cinnamon may help reduce blood sugar levels.

Ingredients:

• One cup and about a tbs of unsweetened vanilla almond milk (if we are being exact here). Make sure you check the back label. The one I buy only has 2 g of carbs for every cup.
• 1/2 cup of frozen organic strawberries
• 1/2 tsp of cinnamon. Cinnamon is excellent for controlling blood sugars, diabetic or not.
• About Two tablespoons of almonds
• One tbs of chia seeds (optional)

Directions:

1. Place everything in a Magic Bullet (I strongly recommend this handy little tool if you frequently make smoothies) or blender. Blend until smooth.
2. The entire smoothie has just approximately 7-8 grams of carbohydrates. Enjoy!

3. Red velvet smoothie

The gorgeous color of this smoothie is due to the addition of beets, which provide nutrients such as vitamins A and C, calcium, and iron. Avocado makes it creamy and satisfying.

Ingredients:

• Two cups of coconut milk, almond milk, or milk of choice
• Two cups of ice cubes
• 1/2 avocado
• 1/2 small beet*
• 3 tbsp of cocoa or cacao powder
• 1/4 tsp vanilla
• 18 drops stevia or 2 tbsp of granular sweetener of choice

Directions:

1. Combine all of the ingredients in a blender and process until totally smooth.
2. Adjust the sweetness to your preference.

4. Low carb strawberry cheesecake smoothie

This strawberry smoothie, made with unsweetened soymilk and cottage cheese, is vital in protein and low in carbohydrates.

Ingredients:

• 1/2 cup low-fat cottage cheese
• Two ounces of cream cheese
• 1/2 cup strawberries
• Four tablespoons Swerve sweetener
• 1 cup of ice cubes, two handfuls
• 1/4 cup Silk Unsweetened Soy Milk
• 1/2 teaspoon pure vanilla extract

Directions:

1. Combine all ingredients in a blender and process until smooth and pourable.
2. Taste and adjust the consistency and sweetness with more ice and sweetener.

Recipe Notes

Serving size: 1 Serving (Total recipe makes one serving)

• Protein: 17.50g
• Cals: 370
• Fat: 24.00
• Carbs: 12.55g
• Fiber: 2.50g
• NET CARBS: 10.05g

5. Low carb citrus pear sensation

Frozen, peeled avocado is an excellent substitute for banana in this smoothie. Replacing the banana with avocado eliminates all sugar while providing many healthy fats. High-quality fats help you feel satisfied for longer. This dish includes spinach and parsley for added nutrition.

Ingredients:

• 1/2 frozen peeled avocado
• One green pear
• One cup of fresh spinach
• One handful of fresh parsley
• 1/2 lemon juice squeezed into the blender
• One cup of filtered water

6. Polka dot berry dance

This smoothie recipe includes blueberries and blackberries with a low glycemic index. It also contains chia seeds, which have a high dietary fiber content.

Ingredients:

• One ½ cup almond milk
• One handful of fresh spinach
• 1/3 cup frozen blueberries
• 1/3 cup frozen blackberries
• One tbsp chia seeds or powder

Optional additions:

• A scoop of your favorite protein powder

7. Peach pie protein smoothie

Peaches are another low-GI fruit. This smoothie combines peaches, high-protein Greek yogurt, cinnamon, and protein powder. To reduce calories, substitute almond or coconut milk for dairy milk.

Ingredients:

• One peach, pitted
• 1/4 cup plain greek yogurt
• 2/3 cup milk
• One scoop of vanilla protein powder
• Two pinches of cinnamon 
• 8 to 10 ice cubes

Directions:

1. Blend everything, adding the ice, and last until smooth.

8. Blueberry and spinach smoothie

This smoothie, made with frozen blueberries, spinach, almond milk, and Greek yogurt, is satisfying and tasty.

Ingredients:

• 1/2 cup Fage/Greek Yogurt (Plain, total fat)
• 1/4 cup frozen blueberries
• 1/3 cup unsweetened almond milk
• One cup of loosely packed spinach
• One scoop of vanilla protein powder
• 1/3 cup ice

Directions:

1. Blend after adding every two components, then add the ice last. Serve cool.

Nutritional information: 

• Calories: 290
• Carbohydrates: 13g
• Fiber: 4g
• Net Carbohydrates: 9g
• Protein: 11g
• Fat: 13.5g.

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