(Natural News) If you’re worried that a ketogenic diet can compromise your gut health, rest assured that this will only happen when you consume too much meat and full-fat dairy. To boost your gut health, include various plant-based foods to your diet. One way to do this is by increasing your intake of gut-friendly foods and drinking a keto green smoothie.
Start your day right with a refreshing green smoothie
Enjoy a creamy and naturally sweet green smoothie that’s full of beneficial antioxidants, fiber, “good” fats, and protein every morning. To stay within your desired macro range, avoid sugary fruits like bananas or mangoes. You can still make a yummy keto green smoothie even without these ingredients.
Here is a customizable keto green smoothie formula that produces a delicious drink every time.
Keto green smoothie formula
Half an avocado
Avocado is a keto-friendly superfood that’s rich in anti-inflammatory fats and gut-friendly fiber. A 3.5-ounce (100-gram) serving or about one-half of a medium avocado contains nine grams of carbs. But since seven grams of an avocado’s carb content is fiber, your net carb count is only two grams.
Avocados are full of various vitamins and minerals like potassium. Increasing your intake of this essential mineral can help make the transition to a ketogenic diet easier.
Nutritious avocados can also help improve your cholesterol and triglyceride levels.
Fresh or frozen berries (½ cup)
Sweet and tart blackberries, blueberries, raspberries, strawberries, or mixed berries are the perfect addition to your smoothie. These berries are low in carbs and chock-full of fiber and antioxidants that help minimize inflammation and fight against different diseases. (Related: Avocados, berries, and other keto-friendly, low-carb fruits.)
Dark leafy greens (2 loose cups)
Use vegetables like baby spinach, collard greens, dandelion greens, or kale for your keto smoothie. These low-carb vegetables are not only rich in anti-inflammatory carotenoids, they also are also high in dietary fiber that nourishes “good” gut bacteria.
Good fats (1 tbsp)
The keto diet encourages people to eat a lot of healthy fats, so your gut-friendly green smoothie needs one tablespoon of a reliable food source. For instance, you can add coconut oil or coconut butter to your smoothie to help you stay in the fat-burning state called ketosis.
Nut milk (half a cup)
Nuts are healthy foods that are rich in fat and low in carbs. Studies suggest that regular consumption of nuts can help lower your risk of developing conditions like cancer, heart disease, and depression.
Add half a cup of your preferred nut milk, such as almond, cashew, coconut, or macadamia milk to your gut-friendly green smoothie. Whatever nut milk you choose, use an unsweetened variety.
Protein (1 tablespoon [tbsp] or 1 scoop)
Nut butters and high-quality protein powders without added sugar should also be included in your keto green smoothie. However, the most gut-friendly source of protein is collagen powder.
Flavor boosters (optional)
Your smoothie is fine without any flavor booster, but you can make the final product more delicious by adding almost any herb or spice, such as fresh mint, ginger, lemon or lime zest, matcha powder, and turmeric.
Try the recipe below that’s based on the same formula detailed above.
Keto green smoothie with matcha and mint
This recipe makes one 8-ounce serving of a minty, gut-healing smoothie.
- 2 cups baby spinach
- ½ avocado
- ½ cup cashew milk
- ½ cup raspberries
- ½ cup ice
- 1 tbsp coconut oil
- 1 tbsp collagen powder
- ½ tsp matcha powder
- 4 mint leaves
- Blend all of the ingredients until smooth.
- Serve immediately.
Experiment with the green smoothie formula above to boost your gut health while on the keto diet.