While smoothies are often considered a healthy post-workout choice, some can easily sneak in more sugar than a couple scoops of ice cream if you’re not careful. Many options from a smoothie shop are made with juice, frozen yogurt and fruit concentrate. The result is a ton of added sugar, which makes smoothies not much of a health food after all. Even homemade smoothies can pack more than 30 grams of sugar from sweetened yogurt and fruit juice.
But not all smoothies need to be sugar-laden fruit bombs. You can create healthy, satisfying smoothies that have a moderate 15–16 grams of sugar by utilizing these tips: Stick to a smaller portion size, use unsweetened milk or water and watch the type of fruit you’re using and how much. If possible, stick with low-sugar fruits like berries. It’s also a good idea to add healthy fats and protein (via unsweetened Greek yogurt or protein powder).
The recipes below are great examples of nutrient-rich smoothies containing 16 grams of sugar or less per serving: