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mbg Spirituality & Relationships Editor
mbg Spirituality & Relationships Editor
Sarah Regan is a Spirituality & Relationships Editor, and a registered yoga instructor. She received her bachelor’s in broadcasting and mass communication from SUNY Oswego, and lives in Buffalo, New York.
Image by Vera Lair / Stocksy
July 23, 2024
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Smoothies can be nutritious, filling, and blood-sugar-supporting when made with the right ingredients. When made with too many high-glycemic fruits and sweeteners and not enough fiber, however, they can be just the opposite.
Here’s the secret to whipping up a satisfying smoothie that will taste delicious and keep your blood sugar in check, from an endocrinologist.
How to avoid a blood sugar spike from your smoothie
When you make a smoothie that’s majority fruit and sweeteners, it can wind up spiking (and then crashing) your blood sugar, leaving you even hungrier than before.
According to board-certified endocrinologist Brittany Henderson, M.D., to avoid that blood sugar crash, you’ll want to lean into high-fiber, low-glycemic index fruits like berries and apples. “I also recommend adding insoluble fiber like psyllium husk or prebiotic fibers to help reduce the blood sugar spike, or flax/chia seeds,” she tells mbg. Here are some more high-fiber foods and fiber supplements to play around with in your smoothie.
She recommends aiming for about 2 parts veggies for every 1 part fruit—and has a go-to smoothie recipe that hits all these marks.
A blood-sugar-balancing smoothie bowl to try
The following is Cording’s basic smoothie bowl formula, which features plenty of protein and healthy fats, as well as frozen riced cauliflower for a smooth consistency and extra fiber and minerals.
What you’ll need
- 1 cup water (or your favorite plant-based milk)
- 1 cup ice
- 1 scoop pea protein powder or your favorite nut butter
- ¼ of a ripe avocado
- ¾ cup frozen riced cauliflower
- 1 cup frozen or 2 cups fresh spinach
- ½ a frozen banana
- ½ cup frozen berries
- For garnish: 1 tablespoon chia seeds or a combo of your favorite seeds, coconut flakes, nuts, and/or cacao nibs
Method
- Add water or plant-based milk, ice, pea-protein powder, avocado, cauliflower, spinach, banana, and berries to a blender and blend until smooth.
- Pour into a bowl and garnish with chia seeds on top. Enjoy with a spoon.
The takeaway
Not all smoothies are created equal, and while a quick blend of your favorite fruits might be tasty, it could inadvertently cause your blood sugar to soar.
The good news is, with the help of a few nutritious additions (and plenty of fiber), you can avoid that spike and crash—without sacrificing flavor.