Smoothies can impact glucose metabolism depending on their ingredients and composition. Smoothies high in sugar or simple carbohydrates can cause a spike in blood glucose levels, leading to insulin resistance and other metabolic issues over time. However, when made with whole fruits and vegetables, which are high in fibre and low in added sugars, smoothies can help regulate blood glucose levels and improve overall metabolic health.
Smoothies to optimise glucose levels
• Try using almond/soy milk or Greek Yogurt to make the smoothie.
• Add soaked nuts or nut butter to the smoothie and add a tablespoon of soaked chia seeds for topping to add fibre.
• Consider using fruits only for taste.
• Try whey or vegan protein to reduce the spike and for satiety.
Smoothies high in sugar or carbohydrates can rapidly raise blood glucose levels. In contrast, smoothies made with whole fruits and vegetables high in fibre can help regulate blood glucose levels and improve metabolic health. Therefore, you may consider the right ingredients and portion sizes when consuming smoothies to optimise their impact on glucose metabolism.
