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Chop the bananas
Peel 2 small to medium bananas. Chop them in small cubes.
- Serving Size 1 Glass (240 g)
- Calories219.7 kcal
- Carbs41.6 g (166.5 kcal)
- Protein5.1 g (20.5 kcal)
- Fats3.6 g (32.7 kcal)
Kola smoothie recipe
Kola Smoothie is a good source of protein, fiber, potassium, calcium, phosphorus, magnesium, vitamin B12, manganese, and an excellent source of vitamin B6. HINT: Individuals with diabetes, prediabetes, and insulin resistance should avoid this milkshake as it contains high sugar content.
Cooking time: 10 minutes
Serves: 1 persons
Ingredients
Honey
1 Tea Spoon
Banana ripe robusta
140 Grams
Curd
100 Milliliter
Cinnamon
1 Grams
Instructions
1
2
Blend it
Add the chopped bananas in a blender or mixer jar. Add 1 cup fresh curd, a teaspoon of honey, pinch of cinnamon powder. Blend to a smooth consistency.
3
Serve it
Serve banana smoothie in a tall glass.
Nutrition Label
Kola smoothie
- Serving Size1 Glass (240 g)
- Calories219.7 kcal
- Carbs41.6 g
- Fiber3.2 g
- Sugar22.7 g
- Protein5.1 g
- Fat3.6 g
- Saturated fat2.2 g
- Mono unsaturated fat0.9 g
- Poly unsaturated fat0.3 g
- Cholesterol12.7 mg
- Sodium46.5 mg
Glycemic Index
36 Low
Low glycemic impact due to protein slowing carbohydrate absorption.
How to flatten the spike
- Eat protein portions first before rice or bread
- Include healthy fats like nuts or a drizzle of olive oil
Compare & Substitute
| Nutrient | Kola smoothie | Aam kela smoothie | Ama kala smoothie | Amba Keli smoothie |
|---|---|---|---|---|
| Calories | 219.7 kcal | 581.8 kcal | 197.4 kcal | 197.4 kcal |
| Carbs | 41.6 g | 136.9 g | 36.5 g | 36.5 g |
| Protein | 5.1 g | 5.1 g | 4.7 g | 4.7 g |
| Fat | 3.6 g | 1.5 g | 3.6 g | 3.6 g |
| Fiber | 3.2 g | 51.8 g | 3.3 g | 3.3 g |
| Sugar | 22.7 g | 51.7 g | 20.9 g | 20.9 g |
| Sodium | 46.5 mg | 12.7 mg | 44.8 mg | 44.8 mg |
| Cholesterol | 12.7 mg | 0.1 mg | 12.2 mg | 12.2 mg |
