Remember back when smoothies hit the health food scene, and were all the rage? I remember getting an Orange Julius at the mall and thinking “Wow, I am the pinnacle of health!”. Those were good days, but since then many of us have become wise to the fact that smoothies can be a little misleading. If you have visions of blending up a quick, refreshing smoothie without spiking your blood sugar, read on for how to create the ultimate blood sugar-balancing creation!
The perfect smoothie has a few key elements:
- High-fiber carbs: remember- not all carbs are created equal! High-fiber carbs are your blood sugars friends, and lucky for us there are plenty of high-fiber fruits you could easily include in a smoothie. My favorites are always berries (blackberries, strawberries, raspberries) but other great options include apples and pears (with skin).
- Protein: do your best to include a protein in every meal. If you’re blending up a smoothie in the morning and calling it breakfast, your smoothie is no exception. My favorite proteins include plain greek yogurt, a good protein powder, or nut butter. Keep in mind if you’re trying to keep calories in a smoothie relatively low, a low fat plain greek yogurt or lower calorie protein powder would be best.
- Good fats: like fiber, healthy fats in meals helps to keep us fuller, longer. If you want your smoothie to keep you full from breakfast to lunch, fats are a MUST. My absolute favorite for a smoothie would be chia seeds (BONUS: they’re also super high in fiber and even have a little protein, check my other blog post all about these magical seeds here!). Other options include avocado or nut butters.
- Veggies are a bonus but not a must. More than once i’ve had clients tell me they packed a great smoothie with a ton of kale and did not enjoy it. Veggies would add extra vitamins, minerals, fiber and fullness, but if you don’t enjoy it (and likely wont even finish it), its all for nothing. I find that a little bit of spinach can be easily masked but if you’re not into it, leave it out.
One mistake I see often when creating a smoothie is choosing a blending liquid that is not consistent with your goals. If weight loss is on your mind, choose a liquid like almond milk or water to keep calories low. If you’d like to add extra protein and calories for weight gain, milk might be your best bet. I would almost never recommend fruit juice, unless you are really trying to increase your blood sugar immediately and for hours after breakfast.
Gone are the days of blending up tons of fruits, spiking blood sugar and crashing hours before lunch. You now have the information you need to go ahead and create a smoothie that will serve as a well-rounded, filling, tasty and nourishing meal. Enjoy!
