Yes, naturally occurring sugars, like those from fruit, are welcome in a balanced diet, but too much of anything isn't good — especially if you're concerned about elevated blood sugar levels or you're trying to cut back on carbs. The following charts break down some of the best low-sugar ingredient options to try out today. To go one step further, we've added five easy smoothie recipes at the bottom that keep sugar well under 10 grams per glass.
Easy Recipe Combos
- One cup kale, 1/4 avocado, one cup unsweetened almond milk, 1/4 cup rolled oats, 1/2 teaspoon cinnamon, 1/2 cup crushed ice = 239 calories, 0.9 grams of sugar, 7.6 grams of protein.
- One cup spinach, 1/4 avocado, one cup unsweetened almond milk, one tablespoon nut butter, one tablespoon cacao nibs, 1/2 cup crushed ice = 381 calories, 1.4 grams of sugar, 10.2 grams of protein.
- One cup spinach, one cup raspberries, one cup unsweetened rice milk, one cup cottage cheese, 1/2 cup crushed ice = 316 calories, 6.3 grams of sugar, 34 grams of protein.
- One cup raspberries, 1/4 avocado, one cup unsweetened coconut milk, one teaspoon ginger, one tablespoon lime juice, 1/2 cup crushed ice = 225 calories, 6.9 grams of sugar, 3.5 grams of protein.
- One cup kale, one cup strawberries, one cup unsweetened soy milk, 1/8 cup almonds, one serving spirulina = 228 calories, 8.6 grams of sugar, 12.5 grams of protein.
- ¼ c mango cubes, ¼ c mashed ripe avocado (MUFA), ½ c mango juice, ¼ c fat-free vanilla yogurt, 1 Tbsp freshly squeezed lime juice, 1 Tbsp honey, 6 ice cubes = (per serving) 298 cal, 5 g pro, 55 g carb, 5 g fiber, 47 g sugar, 9 g fat, 1.5 g sat fat, 54 mg sodium.
- 1 c skim milk, 1 c frozen unsweetened blueberries, 1 Tbsp cold-pressed organic flaxseed oil (MUFA) = (per serving) 273 cal, 9 g pro, 29 g carb, 4 g fiber, 24 g sugar, 14.5 g fat, 1.5 g sat fat, 103 mg sodium.
- 1 c skim or soy milk, 6 oz (80-calorie) vanilla yogurt, 1 c fresh blueberries, Handful of ice OR 1 cup frozen blueberries, 1 Tbsp flaxseed oil (MUFA) = (per serving) 443 cal, 18 g pro, 63 g carb, 4 g fiber, 57 g sugar, 14.5 g fat, 1.5 g sat fat, 221 mg sodium.
- ½ c skim or soy milk, 6 oz (80-calorie) vanilla yogurt, ¼ c chocolate chips (MUFA), 1 c fresh raspberries, Handful of ice OR 1 cup frozen raspberries = (per serving) 462 cal, 16 g pro, 77 g carb, 10 g fiber, 64 g sugar, 13.5 g fat, 7.5 g sat fat, 174 mg sodium
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