If you've chosen to follow the ketogenic diet, then you likely already know that most fruits are off limits. These foods are typically high in naturally occurring sugar, which means they're high in carbohydrates—and a requirement of staying in ketosis is avoiding carbs so that your body burns fat (or ketones) instead of carbs (glucose, a form of sugar) for fuel.
That's why most fruit-based smoothies are on the no-no list. "One serving of fruit (about 1/2 cup) can contain 15 grams of carbohydrates—and most people eat more than one serving," says Carlyn Rosenblum, R.D., founder of MTHR Nutrition, a concierge nutrition service for women. Example: One full banana—a staple ingredient in most smoothies—nets about 30 grams of carbs, so it's unlikely you'd stay in ketosis if you drank a smoothie that had one.
But there is a surprisingly simple loophole: Change your smoothie base from a fruit to a vegetable and—bam!—that smoothie is now keto-friendly. Rosenblum says to start your smoothie with foods like cauliflower, zucchini, or avocado, as they all provide the same creamy texture as fruit sans the carb overload. Then, add ingredients like coconut, vanilla, cacao, or cinnamon, as they provide a sweet flavor profile to balance out your veg-based beverage.
So, yes, keto smoothie recipes really do exist—the option below is a proof.
Coconut Keto Smoothie
It seems like these days everyone is on the ketogenic diet--and while this high fat, low carb diet was originally used to treat epilepsy, now the diet is being tested for use in a variety of lifestyle conditions-- cancer, diabetes, autoimmune disorders and most notably weight loss. The diet is touted for it's ability to boost weight loss through the conversion to using ketones (a fat derivative) instead of glucose (carbs) as the body's main source of energy. However, it is important to note that the ketogenic diet creates a highly acidic state, which can reduce its benefits, and therefore it is essential to include a variety of non-starchy alkaline vegetables like spinach, kale, zucchini, cauliflower, chard, beet greens, arugula to help neutralize the acidic state. If you are experimenting with a ketogenic diet try this Coco Smoothie-- with only 6g of net carbs and a TON of alkaline ingredients!
- 4oz full fat coconut milk
- 4oz water
- 1/2 cup frozen cauliflower
- 1/2 avocado
- 1 scoop collagen protein
- 1 tsp vanilla extract
- 1 tbsp chopped mint
- 1 tbsp cacao powder
- 1 tbsp coconut oil
- dash of ceylon cinnamon
- dash of himalayan sea salt
- optional toppings coconut flakes, chia seeds, flaxseeds, hemp seeds, pumpkin seeds, sliced macadamia nuts
Throw all ingredients into your BEVO™ and blend until smooth and creamy. Enjoy!