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Sugar Content of Green Smoothies

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Many people who start to drink green smoothies feel more energy and see excess weight begin to come off, but  others don’t experience the same results.  If you are not seeing your desired results, you might be consuming too much sugar from fruits.  Fruit is great in green smoothies because it helps you to get over the initial fear and taste of drinking blended up spinach and kale.  But, as you continue drinking these smoothies, your palate will adjust and you will need less and less sugar to mask the taste of your blended greens.  If you are new to green smoothies, here is a blog post on ‘Gateway Green Smoothies‘ to help you get started.

Green Flaxy smoothie_sugarcontent

Green Flaxy

If you have been drinking green smoothies for a while, though, it’s time to put on your big boy/girl pants and add more veggies and a little less fruit to your smoothies.

Here are a few of our recipes that will help you add more green to your green smoothies:

If you are the type that likes to freestyle when making your smoothies, here is a table showing the sugar content of many common fruits.

Sugar Content of Common Fruits

Monosaccharides Disaccharides
Grams sugar per 100 grams Total Sugars Glucose Galactose Fructose Sucrose Lactose Maltose
Apples 13.3 2.3 7.6 3.3
Apricots 9.3 1.6 0.7 5.2 3.1
Avocado, California 0.9 0.5 0.2 0.1
Avocado, Florida 0.9 0.5 0.2 0.1
Banana 15.6 4.2 2.7 6.5
Blackberries 8.1 3.1 4.1 0.4
Blueberries 7.3 3.5 3.6 0.2
Cantaloupe 8.7 1.2 1.8 5.4
Casaba melon 4.7 0.3
Cherries, sweet 14.6 8.1 6.2 0.2 1.3
Cherries, sour 8.1 4.2 3.3 0.5
Elderberries 7
Figs 6.9 3.7 2.8 0.4
Grapefruit, pink 6.2 1.3 1.2 3.4
Grapefruit, white 6.2 1.3 1.2 3.4
Grapes 18.1 6.5 0.4 7.6 0.1
Guava 6 1.2 1.9 1 0.7
Guava, strawberry 6 1.2 1.9 1
Honeydew melon 8.2
Jackfruit 8.4 1.4 1.4 5.4
Kiwi fruit 10.5 5 4.3 1.1
Lemon 2.5 1 0.8 0.6
Lime 0.4 0.2 0.2
Mamey Apple 6.5 1.1 3.7 1.6
Mango 14.8 0.7 2.9 9.9
Nectarine 8.5 1.2 6.2
Orange 9.2 2.2 2.5 4.2
Papaya 5.9 1.4 2.7 1.8 0.4
Peach 8.7 1.2 1.3 5.6
Pear 10.5 1.9 6.4 1.8
Pear, Bosc 10.5 1.9 6.4 1.8
Pear, D’Anjou 10.5 1.9 6.4 1.8
Pineapple 11.9 2.9 2.1 3.1
Plum 7.5 2.7 1.8 3
Pomegranate 10.1 5 4.7 0.4
Purple Passion Fruit or Granadilla 11.2 4 3.1 3.3
Raspberries 9.5 3.5 3.2 2.8 1
Starfruit 7.1 3.1 3.2 0.8 0.1
Strawberries 5.8 2.2 2.5 1
Tangerine 7.7
Tomato 2.8 1.1 1.4
Watermelon 9 1.6 3.3 3.6

What are your favorite fruits and greens to add to your smoothies?

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