How To Create A Blood Sugar Balancing Smoothie

Jun 13, 2023 | Energy, Hormones, Nutrition, Weight Management, Wellness

Here is my simple formula for making a smoothie that is balance and going to keep you full for hours. Remember, a well balanced meal should keep you feeling full and satiated for 4-6 hours. If you’re feeling hungry 2-3 hours after a meal that’s a clear sign that the meal you ate before that wasn’t balanced correctly, or something you ate earlier that day wasn’t balanced correctly. I see this all the time in clinic, people make a smoothie, porridge or oatmeal for breakfast, then all of a sudden they are staving within hours.

When it comes to smoothies, too often smoothies are made with far too much fruit, and not enough protein or fat. When they are made without adequate protein and fat they are often higher in carbohyddrates and sugars from the fruit, this causes a rapid spike in blood sugar (and also a large spike in frutose from the fruit). A big spike in blood sugar is soonly followed by a rapid drop in blood sugar. That large spike in blood sugar causes a surge of insulin to be floating around your bloodstream which we don’t want. This crease all sorts of problems such as hormonal imbalances, inflammation, metabolic struggles, faster aging and so much more! Next time you make a smoothie try this formula and let me know how you got on!!!

  • Protein: 20-30 grams of a clean protein powder (I use Nuzest, use code NBRADY to receive 15% off their products)
  • Fibre: 1-2 tablespoons (chia seeds, flaxseeds, psyllium husk are my go-to)
  • Fat: 1-2 tablespoons (nut butters, seed butter, coconut oil, MCT oil, nuts)

Next, jazz it up with some vegetables and fruit if you fancy a little sweetness

  • Fruit: 1/2 cup for blood sugar balance (with a lower GI fruit like berries you could get away with 3/4-1 cup worth)
  • Vegetables: 1-2 handfuls or 1/2-1 cup chopped veggies. Leafy greens are my personal fave. Cucumber, courgettes and cauliflower rice are great too)!
Adding veggies to your smoothie is not only a great way to increase your nutrition intake, but also to get in extra fibre to support your microbiome, dark leafy green veggies will also give you a good dose of antioxidants and phytonutrients.
Hi I’m Natalie, a Registered Clinical Nutritionist, health influencer, blog writer & recipe creator. My own health complications prompted me to make positive diet & lifestyle changes, revitalize my health leading to a career change from the corporate world to nutritional medicine. I believe in a wholefoods approach to good health, focusing on simple strategies for modern, busy people.

Let's connect @nataliebradynutrition 

The information on this website is not intended to replace the advice of your GP, a one on one relationship with a qualified health care professional and is not intended as medical advice. It is not intended for self-diagnosis, treat, cure, or prevent any disease. I encourage you to make your own health care decisions based upon research and in partnership with a qualified healthcare professional. The entire content of this website is based on the opinions of Natalie Brady, a qualified Holistic Nutritionist, unless otherwise noted. Click here for term and conditions of services.

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