Smoothies That Won’t Spike Your Blood Sugar

A smoothie can be a great way to start your day. They can be made for breakfast, lunch or dinner and they’re great for a pre-workout boost or used post-workout to help my muscles recover. Smoothies can be an excellent way to get protein, fiber, good fats, and other nutrients from fruits and superfoods, like spinach and leafy greens. They pack tons of nutrition into a small on-the-go cup, and they can taste more like a dessert than a healthy snack or meal.

Even if a smoothie is overflowing with healthy foods, it can cause blood sugar levels to spike if portions are too large or it isn’t made with the right blend or ratios of ingredients.
When blood sugar levels rise quickly, the insulin that rushes to get excess sugar out of your blood and into your cells can cause a blood sugar crash. This can leave you feeling fatigued and hungry, instead of satisfied and energized.

Components of a Diabetes-Friendly Smoothie

Fiber

Fiber benefits blood sugar control by slowing the entry of glucose into the bloodstream: Thanks to its complex structure of starch, it takes some time and effort for fiber to be broken down during the digestive process. Fiber also adds bulk to stool, which aids digestion and metabolism.

Good sources include:

Whole fruit 

Leafy greens

Nut butters and seeds

Protein

Like fiber, protein slows the rate at which glucose enters the bloodstream, making for an even, long-lasting source of energy.

Protein powder

Silken tofu

Full-fat plain Greek yogurt or Icelandic skyr

Fat

Fat is essential for promoting satiety and can help keep blood sugar balanced by slowing glucose absorption, just as with fiber and protein.

Avocado

Reduced-fat coconut milk

Flavor Add-ins

Carefully selected herbs, spices, and other flavor enhancers often offer antioxidants as well. Some tasty options:

• Grated fresh ginger or ginger powder


• Cinnamon


• Chai spices such as cardamom and cloves


• Fresh mint


• Lemon or lime juice


• Vanilla extract (1/2 teaspoon)


• Unsweetened cocoa powder