How To Make A Smoothie That Won't Spike Your Blood Sugar, From An Endocrinologist

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.

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.

And as registered dietitian Jessica Cording, M.S., R.D., CDN, previously wrote for mbg, you'll also want to "make sure to keep portions in check on the fruit and work in some healthy fat and protein."

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.