I'm An Endocrinologist & This Is How I Avoid Blood Sugar Spikes From Smoothies

Smoothies can be nutritious, filling, and blood-sugar-supporting when made with the right ingredients. When made with too many high-glycemic fruits and sweeteners and not enough fiber, however, they can be just the opposite.

Here's the secret to whipping up a satisfying smoothie that will taste delicious and keep your blood sugar in check, from an endocrinologist.

How to avoid a blood sugar spike from your smoothie

When you make a smoothie that's majority fruit and sweeteners, it can wind up spiking (and then crashing) your blood sugar, leaving you even hungrier than before.

According to board-certified endocrinologist Brittany Henderson, M.D., to avoid that blood sugar crash, you'll want to lean into high-fiber, low-glycemic index fruits like berries and apples. "I also recommend adding insoluble fiber like psyllium husk or prebiotic fibers to help reduce the blood sugar spike, or flax/chia seeds," she tells mbg. Here are some more high-fiber foods and fiber supplements to play around with in your smoothie.

She recommends aiming for about 2 parts veggies for every 1 part fruit—and has a go-to smoothie recipe that hits all these marks.

A blood-sugar-balancing smoothie bowl to try

The following is Cording's basic smoothie bowl formula, which features plenty of protein and healthy fats, as well as frozen riced cauliflower for a smooth consistency and extra fiber and minerals.

What you'll need

Method

The takeaway

Not all smoothies are created equal, and while a quick blend of your favorite fruits might be tasty, it could inadvertently cause your blood sugar to soar.

The good news is, with the help of a few nutritious additions (and plenty of fiber), you can avoid that spike and crash—without sacrificing flavor.