If you struggle with managing your blood sugar levels, your diet plays a huge role in preventing spikes and dips. And although smoothies are known for being high in carbs, they can still be a great addition to your diet to help keep your blood sugar levels steady.
According to Amber Pankonin, MS, RD, a registered dietitian and owner of the Stirlist, a smoothie that will manage your blood sugar should contain healthy fats, protein, and fiber.
"Both protein and fat stay in the stomach longer because they take more work to digest compared to simple carbohydrates," says Pankonin. "The combination of protein, fat, and complex carbohydrates (in the form of fiber) can help delay glucose absorption which may prevent blood sugar from spiking."
And there's one ingredient you should be wary of: sugar.
Depending on the ingredients you add, "smoothies can be high in added sugar and might not provide enough calories from fat or protein in order to keep you full," notes Pankonin. "This could really be harmful to maintaining healthy blood sugar levels and could lead to increased weight gain."
According to Seattle-based registered dietitian nutritionist, Ginger Hultin, MS, RDN, owner of ChampagneNutrition® and author of Anti-Inflammatory Diet Meal Prep and How to Eat to Beat Disease Cookbook, that means your smoothie should avoid the following ingredients.
"I'd suggest avoiding using fruit juice as a base and to choose water or a milk/non-dairy milk base instead," she says. "Don't make a smoothie that includes added honey, syrup, or other sweeteners."
Here are 8 of the best smoothie recipes for managing blood sugar, according to dietitians. Read on, and for more on how to eat healthy, don't miss The #1 Best Juice to Drink Every Day, Says Science.
Mango Protein Smoothie
"This recipe contains both cinnamon and ginger, which might help improve blood glucose levels," says Pankonin. "This recipe also contains Greek yogurt, which is high in protein, and mangos, which contain fiber."
Get the recipe from Stirlist.
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Vegan Chocolate Banana Shake Treat
"A smoothie that tastes like a sweet, decadent treat can actually be healthy and support good blood sugar balance," says Hultin. "Use a protein-rich milk base such as unsweetened soy, use only fiber-rich banana for sweetness, and boost protein with peanut butter (or peanut powder). There are some studies available that indicate antioxidant compounds in cocoa powder may help manage blood sugar over time."
Get the recipe from Champagne Nutrition.
Pumpkin Smoothie
"This recipe contains pumpkin, which is a good source of fiber and can be helpful for reducing spikes in blood sugar," says Pankonin. "It also contains Greek yogurt, which is a good source of protein and is low in added sugar."
Get the recipe from Stirlist.
Calming Smoothie
"Cooling chronic inflammation in the body can be a critical piece of long-term blood sugar management so choosing anti-inflammatory ingredients is key," says Hultin. "This smoothie is well-balanced with protein-packed plain Greek dairy or non-dairy yogurt, includes herbs often used to balance blood sugar like turmeric, cinnamon, and ginger, and is packed with fiber from berries, banana, and spinach, too."
Get the recipe from Champagne Nutrition.
Green Monster Smoothie
"I love this one because it contains dark leafy greens, fruits, and powdered peanuts," says Pankonin. "The leafy greens and fruits provide a good amount of fiber which is helpful for healthy blood sugar levels. This smoothie also contains peanuts, which have been shown to help reduce hunger and may help prevent spikes in blood sugar."
Get the recipe from Stirlist.
Pumpkin Protein Smoothie
"With an unsweetened non-dairy milk base, you can boost the protein even more with peanut powder while the 'sweet' comes from a fiber-rich banana," says Hultin. "This smoothie includes ingredients often used very specifically to manage blood sugar like cinnamon and ginger."
Get the recipe from Champagne Nutrition.
Green Apple Lentil Smoothie
"This is a seriously high fiber smoothie that's also packed full of protein," says Hultin. "Lentils combine with fiber-rich veggies like spinach and cucumber for a filling smoothie that's naturally sweetened with green apple to avoid blood sugar spikes."
Get the recipe from Grateful Grazer.
Sunshine Smoothie
"With both milk and Greek yogurt, this smoothie is well-balanced, with protein in addition to the high fiber, and flavorful fruit," says Hultin. "Definitely add the optional hemp seeds, as they'll boost protein, fiber, and anti-inflammatory omega-3's as well."
Get the recipe from Greenletes.
