5 Best Smoothie Recipes to Manage Blood Sugar, Say Dietitians

Try these blood sugar-balancing smoothie recipes to feel full after drinking a smoothie.

"Both protein and fat stay in the stomach longer because they require more work to digest than simple carbohydrates," Pankonin explains. "A combination of protein, fat, and complex carbohydrates (in the form of fibre) can help delay glucose absorption, potentially preventing blood sugar spikes."
There is one ingredient you should avoid: sugar.
Depending on the ingredients, "smoothies can be high in added sugar and may not provide enough calories from fat or protein to keep you full," according to Pankonin. "This could seriously jeopardise maintaining healthy blood sugar levels and lead to weight gain."

That means your smoothie should avoid the following ingredients, according to Seattle-based registered dietitian nutritionist Ginger Hultin and author of Anti-Inflammatory Diet Meal Prep and How to Eat to Beat Disease Cookbook.

"I'd avoid using fruit juice as a base and instead use water or a milk/nondairy milk base," she advises. "Do not make a smoothie with honey, syrup, or other sweeteners."

1. Smoothie with Mango Protein

"This recipe contains cinnamon and ginger, which may help improve blood glucose levels," Pankonin says. "This recipe also includes Greek yoghurt, which is high in protein, as well as mangos, which are high in fibre."

2. Chocolate Banana Shake Vegan Treat

"A smoothie that tastes like a sweet, decadent treat can actually be healthy and help with blood sugar balance," Hultin says. "Use a protein-rich milk base like unsweetened soy, a fiber-rich banana for sweetness, and peanut butter to boost protein (or peanut powder). Some research suggests that antioxidant compounds in cocoa powder may help manage blood sugar levels over time."

3. Smoothie with Pumpkin

"This recipe contains pumpkin, which is a good source of fibre and can help reduce blood sugar spikes," says Pankonin. "It also has Greek yoghurt, which is high in protein and low in added sugar."

4. Smoothie for Relaxatione

"Choosing anti-inflammatory ingredients is critical because cooling chronic inflammation in the body can be a critical piece of long-term blood sugar management," says Hultin. "This smoothie is well-balanced with protein-packed plain Greek dairy or nondairy yoghurt, herbs commonly used to balance blood sugar such as turmeric, cinnamon, and ginger, and fibre from berries, banana, and spinach."

5. Smoothie with a Green Monster

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"I like this one because it has dark leafy greens, fruits, and powdered peanuts," Pankonin says. "The leafy greens and fruits contain a lot of fibre, which is good for maintaining healthy blood sugar levels. This smoothie also includes peanuts, which have been shown to reduce hunger and may help prevent blood sugar spikes."

6. Smoothie with Pumpkin ProteinProtein

"With an unsweetened nondairy milk base, you can boost the protein even more with peanut powder, while the'sweet' comes from a fiber-rich banana," Hultin explains. "This smoothie contains ingredients that are frequently used to specifically manage blood sugar, such as cinnamon and ginger." an unsweetened nondairy milk base, you can boost the protein even more with peanut powder, while the'sweet' comes from a fiber-rich banana," Hultin explains. "This smoothie contains ingredients that are frequently used to specifically manage blood sugar, such as cinnamon and ginger."nsterns

Smoothie with Sunshine

"With both milk and Greek yoghurt, this smoothie is well-balanced, with protein as well as high fibre and flavorful fruit," Hultin says. "Definitely include the optional hemp seeds, which will increase protein, fibre, and anti-inflammatory omega-3 fatty acids." Smoothie with Green Apples and Lentils

"This is a seriously high fibre smoothie that's also high in protein," Hultin says. "Lentils combine with fiber-rich vegetables like spinach and cucumber for a filling smoothie naturally sweetened with green apple to avoid blood sugar spikes." Greenletes has the recipe.er

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