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How to Make a Low Carb Fruit Smoothie

by
author image Andrea Cespedes
Andrea Cespedes is a professionally trained chef who has focused studies in nutrition. With more than 20 years of experience in the fitness industry, she coaches cycling and running and teaches Pilates and yoga. She is an American Council on Exercise-certified personal trainer, RYT-200 and has degrees from Princeton and Columbia University.
How to Make a Low Carb Fruit Smoothie
How to Make a Low Carb Fruit Smoothie Photo Credit POHIAN KHOUW/Demand Media

A low-carb diet generally keeps your carbohydrate intake between 60 and 90 grams of carbohydrates daily, explains the University of Maryland Medical Center. This means you must limit your intake of foods like cereals, baked goods, sweets and some fruits and vegetables. With some commercial smoothies coming in at around 100 g of carbohydrates, it might seem these treats are off-limits on a low carb diet. You can still enjoy fruit smoothies on a low-carb diet, if you stick to specific ingredients.

Step 1

How to Make a Low Carb Fruit Smoothie
Photo Credit POHIAN KHOUW/Demand Media

Put soy milk into a blender and add whey protein powder. Choose a whey protein powder isolate as it contains no added carbohydrates or fats, says the Whey Protein Institute. Blend briefly.

Step 2

How to Make a Low Carb Fruit Smoothie
Photo Credit POHIAN KHOUW/Demand Media

Add frozen raspberries or strawberries. Both have less than 15 grams of carbohydrate in a 1-cup serving. Blend until smooth, adding a bit more soy milk or water if the mixture is too thick.

Step 3

How to Make a Low Carb Fruit Smoothie
Photo Credit POHIAN KHOUW/Demand Media

Add sweetener to taste. Choose from options like sucralose, aspartame or stevia, which contain no carbohydrates.

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Step 4

How to Make a Low Carb Fruit Smoothie
Photo Credit POHIAN KHOUW/Demand Media

Pour into a glass and consume for a total of just 16 to 18 carbs, depending on your chosen ingredients.

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