Smoothies are typically made with ingredients high in water and fiber. However, many commercial smoothies are also loaded with calories from ice cream and excess sugar. So if you are trying to lose weight, focus on low-calorie versions made with with fruits and vegetables and non-fat dairy. You can even make your own.
Fruit Smoothie Foundations
Whole fruits are natural bases for low-calorie smoothies, and it is easy to calculate a fruit smoothie's calories if you track your fruit calories. Bananas, apples and pears, each with only 70 to 100 calories per piece, have fibrous bulk and high water content, which provide volume in a smoothie. Berries such as strawberries contain plenty of fiber, too, specifically soluble fiber, according to the California Strawberry Commission. Soluble fiber absorbs water in your gastrointestinal tract and makes you feel full on less food, a boon for dieters. Blueberries and melons, such as cantaloupe and honeydew, are also rich in fiber.
Vegetable Smoothie Foundations
Generally lower in calories than fruits, vegetables such as cabbage, carrots, celery and spinach are popular bases for smoothies. These foods have high amounts of fiber and almost no sugar, conditions that maximize volume for extremely low calorie counts. Carrots add a few more carbohydrates than the other veggies, so experiment with amounts and taste, keeping in mind these calorie counts per 1/2 cup chopped: carrots, 45; cabbage, 21; celery, 17; and spinach, 7.
Sugar and Fiber
If your smoothie is based on fruit, you will consume fruit sugars. However, the benefit of using sweet whole fruit rather than refined sugar is that fruit also contributes significant levels of fiber. The University of Iowa says that fiber slows the digestion of carbohydrates and therefore is critical to reducing sugar's impact on blood glucose levels. According to FitSugar, fruit particularly high in fiber includes raspberries and blueberries, at 4.6g and 3.8g, respectively, per 1/2 cup. Diced cantaloupe has 4g fiber per cup, one banana has 3g, and three dried figs contain 10.5g.
Combining Fruit, Veggies and Protein
Smoothies that contain both fruit and veggies provide a combination of satisfying, diet-friendly flavors. Veggies added to fruit smoothies do two beneficial things: They dilute the fruit calories, and they add veggie-specific vitamins and minerals, important to low-calorie diets that, by definition, tend to cut out many foods and nutrients. Adding protein from soy powder, soy milk, non-fat milk or yogurt enhances a smoothie's amino acid profile and, like fiber, slows fruit sugar digestion.
Make Your Smoothies Count
Here are the ingredients for a 300-calorie smoothie: one medium banana -- 75 calories; 1 cup non-fat milk -- 85 calories; 1 scoop soy protein powder -- 60 calories; one 6 oz. container non-fat yogurt, artificially sweetened if desired -- 80 calories; cinnamon and nutmeg -- zero calories. Without the banana, you have an even lighter beverage at just over 200 calories.
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