As the keto diet has surged in popularity in recent years, more and more companies have started offering keto-friendly options to cater to this growing market. One of these is Smoothie King, which introduced the “keto champ” smoothie to appeal to keto dieters looking for a quick and convenient low-carb meal or snack.
But is the keto champ smoothie truly keto friendly? Let’s take a closer look at the ingredients and nutrition information to find out.
What is the keto diet?
The ketogenic or “keto” diet is a very low-carb, high-fat diet aimed at getting your body into a metabolic state called ketosis. When you drastically reduce your carb intake, your body switches from primarily burning glucose for fuel to burning fats and producing ketones for energy instead.
To get into ketosis, keto dieters need to keep their daily net carb intake to around 20-50 grams per day. Net carbs are calculated by subtracting fiber (which isn’t digested) from total carbs. Fats should make up 70-80% of daily calories, with the rest from protein.
On the keto diet, you’ll eat plenty of foods like meat, eggs, full-fat dairy, nuts, seeds, avocados, coconut oil and low-carb vegetables. Foods to avoid include sugar, grains, beans, root vegetables, most fruits and anything processed.
Keto Champ Smoothie Nutrition Facts
Here are the nutrition facts for a 20 oz keto champ smoothie from Smoothie King:
| Nutrient | Amount |
|---|---|
| Calories | 270 |
| Total Fat | 21g |
| Saturated Fat | 14g |
| Trans Fat | 0g |
| Cholesterol | 55mg |
| Sodium | 180mg |
| Total Carbohydrates | 9g |
| Dietary Fiber | 2g |
| Total Sugars | 4g |
| Added Sugars | 0g |
| Protein | 15g |
Keto Champ Ingredients
The ingredients in the keto champ smoothie are:
- Almond milk
- Collagen peptide
- Super greens blend (spinach, kale, chard)
- Avocado
- Whey protein isolate
- Peanut butter
- Ice
Analyzing the Carb Content
Looking at the nutrition information, a 20 oz keto champ smoothie contains:
- 9g total carbs
- 2g fiber
- 7g net carbs
This falls well within the acceptable carb range for most following a keto diet. Even consuming two keto champ smoothies a day would keep net carbs under 20g in most cases.
The main potential sources of carbs are the almond milk, greens, and peanut butter. But these are all very low carb options:
- Almond milk: 1g net carbs per cup
- Spinach: 1g net carb per cup
- Kale: 2g net carbs per cup
- Chard: 1g net carb per cup
- Peanut butter: 3g net carbs per 2 tbsp
When blending greens into smoothies, you can pack a lot of volume and nutrition in with minimal carbs. The peanut butter adds creaminess and flavor for just a few additional grams of carbs.
Fiber is Important on Keto
Getting adequate fiber is crucial on the keto diet, since cutting out carb-heavy grains removes a major fiber source. Constipation and other digestive issues are common complaints for new keto dieters.
Just 2 grams of fiber may not seem like much, but it’s a decent amount for a drink. The greens in the keto champ smoothie provide insoluble fiber that promotes regularity and gut health.
Fat and Protein Content
In addition to being low carb, the keto champ smoothie is high in fat and moderate in protein, which makes it an ideal keto-friendly meal.
It provides 21g of fat, which supplies around 85% of calories from fat. This fits the macros for keto.
Sources of fat include:
- Almond milk
- Avocado
- Peanut butter
- Whey protein (derived from dairy)
With 15g of protein, the keto champ smoothie offers a filling dose to help meet your daily protein needs on keto.
The main sources of protein are:
- Whey protein isolate
- Collagen peptides
- Peanut butter
Tips for Staying in Ketosis
While the keto champ smoothie won’t kick you out of ketosis if enjoyed occasionally, there are some tips to make sure it truly fits with a keto eating pattern:
Watch Portions of Ingredients Like Peanut Butter
While the smoothie itself is keto-friendly, going overboard on high-fat ingredients like peanut butter can make it easy to go over your calories and fat macro, which can slow down weight loss.
Ask for Almond Milk Instead of Dairy Milk
The standard recipe calls for almond milk, but some locations let you substitute cow’s milk. While dairy is fine in moderation on keto, the lactose sugar in regular milk adds unnecessary carbs.
Increase Healthy Fats at Other Meals
Since smoothies don’t contain added fats like oil or butter, you may need to increase healthy fats at other meals to reach your daily target on keto.
Combine with a Whole Food Meal
For better blood sugar regulation and prolonged satiety, enjoy your smoothie along with a keto-friendly whole food meal, like eggs with avocado.
Beware of Hidden Sugars in Other Menu Items
Smoothie King uses added sugars in many of their non-keto smoothies, so double check nutrition info if ordering something else. Sugary smoothies can quickly knock you out of ketosis.
The Keto Champ Smoothie is a Healthy Option
While no pre-made food or drink can guarantee ketosis, the keto champ smoothie contains wholesome ingredients that fit into a low carb, high fat diet.
It provides an easy way to increase your vegetable intake and fits into your daily macros on keto.
By pairing it with a balanced keto meal plan filled with whole foods, the keto champ smoothie can be an occasional convenient option for busy keto dieters on the go.
Conclusion
The keto champ smoothie from Smoothie King can fit into a ketogenic diet when consumed in moderation as part of an overall low-carb, high-fat eating pattern.
With just 7g net carbs and no added sugars, it provides a quick keto-friendly meal or snack high in fat and fiber. By sticking to sensible portions and combining with whole food meals, the keto champ smoothie is a tasty option for keto dieters looking for convenience without compromise.
