Any fitness buff can tell you, smoothies are a great way to boost your intake of nutrient-rich fruit. They are especially handy meal options in the morning before you bust out that early workout. But, a smoothie is only as useful as its ingredients. Knowing which fruit to add can spell the difference between fat-burning booster or blood sugar disaster!
Know the difference!
The good fruit
Strawberries: Despite their fabulous taste, strawberries only contain 5 grams of sugar per 100 grams of fruit. They also contain polyphenols which are useful in regulating blood sugar, preventing massive spikes that can lead to storing fat.
Blueberries: Blueberries are incredible little powerhouses. They contain pterostilbene which helps the body break down brown fat. And like strawberries, they have a shockingly low sugar content. Just 7.3 grams per 100 grams of fruit.
The half-decent fruit
Raspberries: Raspberries contain calcium which makes them good little metabolism boosters. As for the sugar, they come in at 9.5 grams per 100 grams.
Kiwi Fruit: Kiwi has its benefits since they are full of vitamin C and fiber but it is best to use them in small amounts since they contain 10.5 grams of sugar per 100 grams.
The bad fruit
Grapes: Grapes are sweet and delicious so it shouldn’t shock you that they are full of sugar. They have 15 grams of it per 100 gram serving. But, not to put an entirely negative spin on things, they do contain a large amount of bone boosting vitamin K.
Mangoes: While super yummy and a great source of vitamins A and C, they are an absolute sugar nightmare. With 18 grams per 100 gram serving, it is important to use them very sparingly.
Try adding some protein that amps up the sticking power of your smoothie and you’re all set with energy and nutrition that lasts through workouts with gusto!