Smoothies are great for fast and easy meal options while on the go. And if you have a weight loss goal in mind, you can load each smoothie up with all of the protein, fat and fiber needed to help reduce hunger, stop sugar cravings and achieve a body recomposition goal.
BUT, it's really important to optimize smoothies with low sugar fruits if you have a weight loss goal in mind.
Today, we're diving into the top 15 fruits for smoothies if you have a weight loss goal!
Strawberries are incredibly low in sugar with only 7 grams of sugar and 3 grams of fiber per cup. Even if you're carb sensitive, strawberries are a great low sugar fruit option to be using in your smoothies.
Just like strawberries, blackberries are very low in sugar (around 7 grams per cup) and have a whopping 7 grams of fiber, making it a great choice for a weight loss goal.
Raspberries and blackberries are very similar in their sugar and fiber content. Raspberries also taste incredible when paired with our next low-sugar fruit on the list -- lemons!
One full lemon has less than 2 grams of sugar and adds a refreshing tang to your smoothies. I love adding lemon juice and zest to various smoothies, especially during the summer months.
Limes can add a similar refreshing tang to a smoothie with very low sugar levels. Try pairing lime juice and zest in a smoothie with blueberries and greek yogurt.
Blueberries are a bit higher in sugar than the first few fruits on this list, but still relatively low. One cup comes in at around 15 grams of sugar and 4 grams of fiber, making it roughly double in sugar when compared to raspberries or blackberries. Stick to around 1/2 cup blueberries per smoothie to keep the sugar content low. If you're carb sensitive, you'll want to aim for 1/4 cup.
Bananas can easily raise the sugar level of a smoothie. Stick to 1/2 banana to keep the sugar content to around 7 grams. A lot of smoothie restaurants will use 2-3 bananas per smoothie to make the smoothie taste sweet - but this can come in at around 28-42 grams of sugar! If ordering a smoothie at a restaurant that uses bananas, make sure to ask for 1/2 of a banana.
Acai is an amazingly low sugar fruit - in fact, a 100 gram smoothie packet of acai has literally zero grams of sugar! Just watch out for all of the bananas that are usually added into acai bowls at smoothie restaurants.
Avocado is a great replacement for banana if you're carb sensitive. One half of an avocado has around 5 grams of fiber and zero grams of sugar. It also contains high quality fats to help boost satiety while making the smoothie (or smoothie bowl) thick.
Pineapple is a tropical fruit that can start to get higher in sugar if you're not cautious. Stick to around 1/2 cup of frozen pineapple for 8 grams of sugar per smoothie.
Although not common in smoothies, watermelon is relatively low in sugar, coming in at 6 grams per 1 cup of watermelon.
Another less frequently used fruit for smoothies is cantaloupe. However, with 6 grams of sugar per 1/2 cup, feel free to experiment with new smoothie flavors using this melon!
Pitaya typically can be found in the freezer aisle in 100 gram smoothie packets. Each packet contains around 5-6 grams of sugar and makes a beautiful pink smoothie (like the one above!).
One kiwi fruit has around 6 grams of sugar. So if you choose to add a kiwi to your smoothie, you'll want to keep it to one kiwi fruit so you don't spike the sugar levels too high.
Guava (not guava juice) is a lower sugar tropical fruit that comes in at 7 grams of sugar and 4 grams of fiber per 1/2 cup. Try pairing this with lime for a fun, summery smoothie!
Try out one of my favorite fat-burning smoothie recipes with the video below!
You can also gain access to 100+ recipes (including smoothies!) to support your weight loss goals with the Complete Intermittent Fasting Bundle!
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Autumn Elle Nutrition