Berries and Plant Protein Smoothie with Avocado

Smoothies make very easy snacks, breakfast, or puddings.  You can make them so they are perfectly balanced with all three macronutrients and a wealth of micronutrients. However, before adding extra sweeteners, even natural ones like maple syrup, as these contain free sugars that can spike your blood glucose levels very quickly.

The type of fruit that you add to juices and smoothies really matter. Some fruits, like apples, can significantly spike your blood sugar levels when blended.  The bending process disrupt the fibre in these fruits, releasing the sugars and making them easier to absorb.  So, avoid adding apples or apple juice to sweeten your smoothies!

Interestingly, bananas, mangoes and berries don’t cause such a significant blood glucose spike when blended.  The phytonutrients and fibre in these fruits slow sugar absorption through the intestinal wall and/or counter the effects of sugar even when blended. Consuming them regularly may even improve blood sugar control over time, and they are perfect for adding to smoothies.