Total Sugar: 1 cup, sliced, 18.3 g
Fiber: 3.9 g
Bananas are often used in smoothies because they add sweetness and a creamy texture. But they are rather high in sugar and carbs. When blending them, use half a medium banana and be sure to add protein and a healthy fat to slow down the absorption of sugar into the bloodstream.
Total Sugar: 1 cup, pieces, 22.5 g
Fiber: 2.6 g
Yes, it’s high in sugars, but it’s also rich in vitamins and the the antioxidants quercetin, isoquercitrin, astragalin, fisetin, gallic acid and methyl gallate—which protect the body against colon, breast, leukemia and prostate cancers. When using in a smoothie, make sure you add a healthy scoop of protein powder and a handful of raw oats to slow the breakdown of sugars.
Total Sugar: 1 cup, chunks, 16.3 g
Fiber: 2.3 g
This tropical fruit is rich in vitamins A and C and manganese, a trace mineral that is essential for energy production. Try to use no more than a half cup in your smoothies due to their high sugar content.