5 Ways To Make Your Smoothie Blood Sugar Friendly (Avoid the Spike!)

At 10almonds, we are often saying “eat whole fruit; don’t drink your calories”. Whole fruit is great for blood sugars; fruit juices and many smoothies on the other hand, not so much. Especially juices, being near-completely or perhaps even completely stripped of fiber, but even smoothies have had a lot of the fiber broken down and are still a liquid, meaning they are very quickly and easily digestible, and thus their sugars (whatever carbs are in there) can just zip straight into your veins.

However, there are ways to mitigate this…

Slow it down

The theme here is “give the digestive process something else to do”; some things are more quickly and easily digestible than others, and if it’s working on breaking down some of the slower things, it’s not waving sugars straight on through; they have to wait their turn.

To that end, recommendations include:

1. Full-fat Greek yogurt which provides both protein and fat, helping to slow down the absorption of sugar. Always choose unsweetened versions to avoid added sugars, though!
2. Coconut milk (canned) which is low in sugar and carbs, high in fat. This helps reduce blood sugar spikes, as she found through personal experimentation too.
3. Avocado which is rich in healthy fats that help stabilize blood sugar. As a bonus, it blends well into smoothies without affecting the taste much.
4. Coconut oil which contains medium-chain triglycerides (MCTs) that are quickly absorbed for energy without involving glucose, promoting fat-burning and reducing blood sugar spikes.
5. Collagen powder which is a protein that helps lower blood sugar spikes while also supporting muscle growth, skin, and joints.

For more on all of these, enjoy:

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Want to learn more?

You might also like to read:

• 10 Ways To Balance Blood Sugars
• Which Sugars Are Healthier, And Which Are Just The Same?

Take care!