A dietitian shares the smoothie-making mistake that causes blood sugar spikes — and 5 healthy recipes to try instead (2024)

FAQs

A dietitian shares the smoothie-making mistake that causes blood sugar spikes — and 5 healthy recipes to try instead? ›

Making smoothies with fruit alone is a mistake that causes blood sugar spikes, a dietitian said. It's important to add healthy fats, protein, and fiber, Nichola Ludlam-Raine told Insider. She shared five recipes for nutritionally balanced smoothies, from carrot cake to apple pie flavors.

Even if a smoothie is overflowing with healthy foods, it can cause blood sugar levels to spike if portions are too large or it isn't made with the right blend or ratios of ingredients.

Look for produce that's low on the glycemic index and load, meaning it won't spike your blood sugar. It's also important to get plenty of calcium- and probiotic-rich dairy foods to fortify your bones and provide good gut bacteria. Good sources are low-fat milk, kefir, and Greek yogurt.

However, it is important to remember that the nutritional value of a smoothie is determined by what ingredients are used. Some recipes include excessive amounts of added or natural sugar that can contribute to dental carixes (also known as cavities), diabetes, and obesity (Palacios et al., 2009).

Smoothies can be a beneficial part of a diabetes diet as long as it includes fiber, protein and healthful fat. People with diabetes should avoid fruit-only smoothies and be mindful of carbohydrate intake in one smoothie, as this is what will directly affect blood sugar.

It can be beneficial for people with diabetes to stick to a single serving of fruit at a time and pair fruit with a source of protein or fat. For example, pairing berries with Greek yogurt or apple with almond butter or another nut butter can aid blood sugar management.

So do I need to avoid fruit juices and smoothies? Although it's better to eat whole fruit than drink fruit juice or smoothies, ifyou want to have some it's better to limit the quantity to the recommended portion of 1 small glass a day (150ml) and make sure your drink goes further by diluting it with water.

The most natural sweeteners to use include bananas, maple syrup, dates and honey. If you are looking for a sugar substitute that is still naturally occurring look for stevia, erythritol, xylitol and monk fruit. Unrefined, unprocessed sugars include foods like maple syrup, dates, honey and bananas.

Is a fruit smoothie every day too much sugar? ›

Stephanie and Willow say that "while the sugar from fruit is different in that it brings along fiber, vitamins, and minerals, too much sugar in any form can cause a steep rise in blood sugar levels that is then followed by a steep crash." Leslie agrees when she says, "an all-fruit smoothie wouldn't be the best idea, ...

The Bottom Line. Blueberries are a healthy choice for people with diabetes. The fiber and antioxidants in blueberries promote a more stable blood sugar response. Whether you have diabetes or not, blueberries are a sweet, fiber-filled, blood sugar–friendly addition to any diet.

People with diabetes can eat 1-2 medium-sized bananas a day. You can also follow the given tips to minimize their effect on your blood sugar levels: Eat a smaller banana to reduce your sugar intake. Try eating less ripened bananas, so the sugar is slightly on the lower side.

In two separate research studies using berries, the berries plus other fruit when blended resulted in a lower blood sugar response compared to eating the fruit whole. In another study, consuming blended apple and mango led to a similar blood sugar response compared to eating the fruits in their whole form.

All fruit contains fructose (sugar), but bananas and grapes pack the biggest punch.