6 Ways to Build a Better Smoothie

Looking to create a more balanced smoothie that won’t cause your blood sugar to spike? Smoothies are an easy way to get in a variety of nutritious foods. However, many smoothies are loaded in sugar which can cause your blood sugar to spike after you drink it. If you are pre-diabetic or diabetic, it is important to include the right balance of ingredients to help prevent your blood sugar from spiking. Here are six suggestions to help create a more balanced smoothie.

  1. Include a protein source. Adding protein to your smoothie will help keep you for full longer and decrease post-smoothie blood sugar spikes. My personal favorite is to add a scoop of protein powder. Other protein options include yogurt (Greek yogurt will provide even more protein than traditional yogurt), milk or a plant based milk alternative (look for at least 6-8 grams of serving of protein on plant based milks), nuts, or 2 tablespoons of peanut butter. Peanut Butter is also a good source of healthy fats which also helps decrease blood sugar spikes.


  2. Include a healthy source of fat. Like protein, fat helps keep your blood sugar from spiking. Avocado is one my favorite ingredients to add to a smoothie as it is rich in healthy fats. Other options include nuts, seeds, peanut butter, and chia seeds.


  3. Add in frozen vegetables. I love adding frozen riced cauliflower to my smoothies. The taste of the cauliflower is masked by the fruit you add. You can also add in fresh or frozen spinach. This is a great way to incorporate leafy greens. 


  4. Use water or plant based milk as your liquid instead of juice. Juice can cause your blood sugar to spike since it is high in sugar. Instead of using juice, use frozen fruit for a fruity taste. Replace juice with water or a plant based milk (bonus: also can be a source of protein) to lower the sugar amount in your smoothie.
  5. Add in a nutritional booster. Take your smoothie to the next level by adding an extra ingredient or 2 to make your smoothie more delicious and nutritious. I love to add chia seeds to my smoothies for added fiber. Other boosters include cinnamon, flax seeds, oatmeal, cacao powder, and/or fresh herbs such as mint.

  6. Include frozen (or fresh) fruit. While fruit is a source of carbohydrates, fruit also provides us with fiber and antioxidants. I love using frozen berries, mango, and bananas. Next time you see your bananas going bad, peel and slice them. Place them on a baking sheet and freeze. Once they are frozen, place them in a bag and save them for when you need to make a smoothie.
diabetic friendly smoothie

Blood Sugar Friendly Smoothie

Prep Time 5 minutes
Servings 4


  • blender


  • 1 cup frozen cauliflower, riced
  • 2 cups frozen raspberries or other frozen fruit
  • 2 TBSP protein powder
  • 1 cup greek yogurt of your choice
  • 1 cup vanilla soy milk
  • 1 TBSP chia seeds


  • Place all ingredients into a blender, and blend until desired consistency is reached.
Keyword cauliflower, fruit, smoothie

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