The 5 best keto smoothies

The ketogenic diet involves a drastic change in your carbohydrate intake and prefers to focus on calories from fat.

For some, this diet is helpful in controlling epilepsy and seizures, although it has also been linked to weight loss, better blood sugar control, and lower cholesterol levels.

One of its disadvantages is the limitation of foods that a person can enjoy, almost completely eliminating smoothies as a healthy snack or breakfast. Fortunately, there are ways to reverse the recipe for this drink by making it low carb and high in nutrients. To do this, we offer you the 5 best ketogenic smoothies.

5 recetas deliciosas de smoothies cetogénicos

5 keto smoothies

1. Avocado berry smoothie

This recipe is especially beneficial as berries, including strawberries, blueberries, and raspberries, are low-carb fruits, but high in fiber, which promotes digestive health.

The body is not able to break down fiber; therefore, those on the ketogenic diet choose to subtract the grams of fiber from the total grams of carbohydrates to estimate how many net carbohydrates are in a particular food. That’s why, because berries have a low net carb ratio , they are an amazing choice for keto recipes.

This smoothie only contains 9 g of net carbohydrates and you can make it for breakfast with the simple instruction of mixing all its components in a blender.

1.1 Ingredients (1 serving)

  • 1 cup or 240 ml of water
  • ½ cup or 98 grams of frozen mixed berries (strawberries, blueberries and raspberries)
  • Half an avocado (100 grams)
  • 2 cups or 40 grams of spinach
  • 2 tablespoons or 20 grams of hemp seeds

1.2 Nutritional information

  • Calories: 330
  • Fat: 26 grams
  • Carbohydrates: 21 grams
  • Fiber: 12 grams
  • Protein: 12 grams
Receta de smoothie de aguacate y bayas

2. Chocolate peanut butter smoothie

The ingredients in this recipe mean that this smoothie can offer 9g of net carbohydrates, a great option for any time of the day. Additionally, peanut butter has also been proven to provide plant-based protein and fat, nutrients that will make you feel full (Paddon-Jones et al., 2008).

2.1 Ingredients (1 serving)

  • 1 cup or 240 ml of unsweetened almond milk or other low carb plant milk
  • 2 tablespoons or 32 grams of creamy peanut butter
  • 1 tablespoon or 4g unsweetened cocoa powder
  • ¼ cup or 60 ml heavy cream
  • 1 cup or 225 grams of ice.

2.2 Nutritional information

  • Calories: 345
  • Fat: 31 grams
  • Carbohydrates: 13 grams
  • Fiber: 4 grams
  • Protein: 11 grams
Los mejores smoothies para una dieta cetogénica

3. Strawberry zucchini smoothie

There are plenty of low-carb veggies to make a keto smoothie with . One of them, and generally looked down upon, is zucchini.

Zucchini is rich in fiber and vitamin C, a water-soluble nutrient that research shows acts as an antioxidant and can help fight cell damage that results in heart disease and other conditions (Moser & Chun, 2016).

In addition, this drink includes strawberries and chia seeds, known to be ingredients high in healthy omega 3 fatty acids.

3.1 Ingredients (1 serving)

  • 1 cup or 240 ml of water
  • ½ cup or 110 grams of frozen strawberries
  • 1 cup or 125 grams of chopped zucchini, frozen or raw
  • 3 tablespoons or 40 grams of chia seeds

3.2 Nutritional information

  • Calories: 219
  • Fat: 12 grams
  • Carbohydrates: 24 grams
  • Fiber: 15 grams
  • Protein: 7 grams
Receta de smoothie de fresa con calabacín

4. Mint, blackberry and coconut smoothie

To turn your smoothies into good quality and healthy drinks at the same time, you can use herbs to add flavor instead of artificial sweeteners like honey or maple syrup.

Try this combination of products that ends in a smoothie with only 12 grams of net carbs.

4.1 Ingredients (1 serving)

  • ½ cup or 120 ml unsweetened whole coconut milk
  • ½ cup or 70 grams of frozen blackberries
  • 2 tablespoons or 20 grams of grated coconut
  • 5-10 mint leaves

Combine all of the above in a blender until it forms a smooth consistency

4.2 Nutritional information

  • Calories: 321
  • Fat: 29 grams
  • Carbohydrates: 17 grams
  • Fiber: 5 grams
  • Protein: 4 grams
Receta de smoothie de menta, moras y coco

5. Strawberry cream smoothie

The benefits of high-fat dairy products such as cream have been linked by experts to a reduction in blood pressure and triglyceride levels, as well as a lower risk of metabolic syndrome and heart disease (Drehmer et al. , 2015). However, more in-depth research is needed on the subject.

Fortunately, heavy cream is low in carbohydrates and contains almost no lactose, making it a perfect candidate for a keto smoothie with just 8g of net carbs.

5.1 Ingredients

  • ½ cup or 120 ml of water
  • ½ cup or 110 grams of frozen strawberries
  • ½ cup or 120 ml heavy cream

5.2 Nutritional information

  • Calories: 431
  • Fat: 43 grams
  • Carbohydrates: 10 grams
  • Fiber: 2 grams
  • Protein: 4 grams
Smoothie cetogénico de fresas y crema

References

  • Drehmer, M., Pereira, MA, Schmidt, MI, Alvim, S., Lotufo, PA, Luft, VC and Duncan, BB (2016). Total and Full-Fat, but Not Low-Fat, Dairy Product Intakes are Inversely Associated with Metabolic Syndrome in Adults. The Journal of nutrition . doi: 10.3945 / jn.115.220699
  • Moser, MA and Chun, OK (2016). Vitamin C and Heart Health: A Review Based on Findings from Epidemiologic Studies. International Journal of Molecular Sciences. doi: 10.3390 / ijms17081328
  • Paddon-Jones, D., Westman, E., Mattes, RD, Wolfe, RR, Astrup, A. and Westerterp-Plantenga, M. (2008). Protein, weight management, and satiety. The American journal of clinical nutrition. doi: 10.1093 / ajcn / 87.5.1558S