Can you drink smoothies on a low carb diet?

Bad news if you're trying to cut down on carbs: A smoothie from your store could cost you 75 grams of carbs or more per serving. Since most low carb diets require you to eat less than 100 grams a day, a glass of alcohol could almost wipe out your daily budget.

"Many smoothies will add honey, agave, maple syrup, dates, many types of fruit and juices, which can boost overall sugar content." "said Mary Claire Shurina, MS, RD, LD, a dietitian specializing in acute care Atlanta, Georgia, told POPSUGAR.

The good news? You can easily create a delicious low carb smoothie at home, where you will have more control over what it contains. "I always recommend incorporating one to two fruits, a source of protein and a healthy fat," said Mary Claire. This combination of carbohydrates, proteins and lipids "will prevent peaks in blood sugar levels that will eventually lead to energy collisions later in the day," she said. Keeping the fruit content low and not adding sweeteners will keep the carbohydrate count, too.

To cover the protein portion of your smoothie, incorporate your favorite protein powder (unsweetened) or Greek yogurt. For a dose of healthy fats, a spoonful of nut butter or a half avocado should suffice. In terms of fruit, "berries offer more fiber and less sugar than other fruits, making them great choices," said Mary Claire. (For reference, half a cup of blueberries contains 11 grams of carbohydrates, while a medium banana contains 27 grams). Concentrate on this balance and you could have a smoothie every day while respecting your goals.