Smoothies
are kind of amazing. They’re a quick and easy way to grab some food
when you’re on the go, they help you get a bunch of nutrients at once,
and, of course, they taste pretty awesome.
But when you’re on a high-fat, low-carb diet like keto,
it’s natural to wonder if you can even have smoothies. After all,
plenty of them are loaded up with fruit, juice, milk, and other
ingredients that aren’t exactly keto-friendly.
Luckily, plenty of culinary creatives have come up with delicious and
nutritious keto smoothie recipes. What do they have in common? They're
packed with heart-healthy polyunsaturated and monounsaturated fats from
whole, healthy foods, says NYC nutritionist Gina Keatley, C.D.N. Think: raw nut butters, coconut oil, chia seeds, and other fat-filled yummies.
But what about the carbs and sugar? Don't worry, they're also low-carb, and most of the carbs they do pack from from fiber,
says Keatley. Apart from helping you stay fuller, longer, aiding in
digestion, and even boosting your heart health, fiber can also help keto
dieters meet their macro goals. Here's why: While you should cap your
daily carb intake at 50 grams on a keto diet, you still need to get
between 20 and 30 of those grams from fiber. So, yeah, fiber works to
your advantage.
Ready to start sipping? We scrolled through Instagram to find the
keto smoothie recipes you need to double tap. Even better, they are all
nutritionist approved.
1
Green Mean Machine Smoothie
This recipe from @lyl_lisa combines avocado, kale, spinach, chard, broccoli, stevia, coconut milk, cream, macadamia nut oil, avocado oil, and vanilla protein.
If you don’t have those particular oils on hand, Keatley says canola,
olive, safflower, sunflower, and peanut oil can also do the trick. “Even
though these fats are in the same family, the chemical makeup is
different and variety is key with a diet like this,” she says.
Try this recipe from @therealhealthkitchen:
Blend together a small amount of organic blueberries, unsweetened
almond milk, raw almond butter, and MCT oil. Yes, it has a little bit of
blueberries (which have sugar), but it’s good as an occasional treat
when you just need something sweet, Keatley says. This swap will make any smoothie so much more filling:
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