Watching your sugar intake is a good start to a health-conscious diet. Refined sugar is fairly high in calories – 16 calories per teaspoon -- and offers no nutritional value. All sugars are converted to glucose in your body, and any that cannot be used immediately is stored as fat. One cup of whole milk contains about 3 teaspoons of the natural sugar lactose, which is made of galactose and glucose. It is not possible to remove the natural sugars in milk, but it is possible to make a milkshake that contains little to no added refined sugar.
Step 1
Use sugar-free ice cream instead of regular to avoid adding more sugar to your milkshakes. Use sugar-free sorbet to also avoid adding saturated fat.
Step 2
Substitute cold coffee for one-half of the milk in your milkshake recipe. Coffee is naturally sugar-free. Add unsweetened cocoa powder or chocolate-flavored protein powder and artificial sweetener for a cool and creamy morning mocha.
Step 3
Substitute unsweetened soy milk for cow’s milk. Soy milk contains less natural sugar. Use fresh fruit to add sweetness.
Step 4
Make a tangy buttermilk shake for dessert. Add sugar-free ice cream, fresh or frozen peaches, strawberries or blueberries and a dash of vanilla to buttermilk – which contains less fat and sugar than whole milk – and you have a creamy concoction that tastes like cheesecake.
Tips and Warnings
- Freeze fresh fruit to add texture and thickness to your milkshakes.
- Always secure the top of the blender well.
Things You'll Need
- Sugar-free ice cream or sorbet
- Coffee
- Artificial sweetener
- Soy milk
- Fresh fruit
- Buttermilk
- Vanilla
