Keeping your blood sugar levels stable is a key piece of your overall wellness. Think about how you feel when your blood sugar is on a rollercoaster ride, experiencing dramatic spikes and drops. When it’s stable, you have energy, less brain fog, and are likely in a better mood. Plus, blood sugar balance helps lower your risk of chronic health conditions like type 2 diabetes, heart disease, and obesity.
Along with consistent sleep, stress management, and regular exercise, prioritizing good nutrition is one of the most impactful habits you can practice for healthy blood sugar. And if you enjoy smoothies, you’re in luck — your blender is a great tool for creating nutritious, sippable beverages that help keep your blood sugar steady.
We’re sharing 5 healthy green smoothie recipes that are tasty, easy to make, and help support normal blood sugar — plus a simple ingredient you can add for even more benefit.
Berberine is a simple ingredient you can add to green smoothie recipes to support healthy glucose levels. It’s a well-studied compound found in various plants, such as goldenseal, barberry, and Oregon grape.
When you ingest berberine, it works by activating an enzyme called AMP-activated protein kinase (AMPK), which plays a key role in glucose metabolism. By activating AMPK, berberine helps move sugar molecules from your blood into your cells, lowering circulating blood sugar.
Berberine also helps support healthy weight management. When we eat, excess calories are converted into triglycerides that are stored in the fat cells of white adipose tissue. But when berberine activates AMPK, this helps reduce triglycerides, causes fat cells to shrink, and helps turn white adipose tissue into brown adipose tissue, a type that’s more easily burned.
One way to add berberine to your health routine is with HUM Best of Berberine. Either take 2 capsules daily with food or empty them into the green smoothie recipes below.
Green Protein Power Smoothie
This smoothie combines spinach, avocado, chia seeds, and protein powder of your choice to deliver a nutrient-rich blend. It supports blood sugar stability with a balanced mix of fiber, healthy fats, and protein. It also contains cinnamon, which has its own blood sugar perks.
PREP
0 minutes
COOK
5 minutes
SERVES
1
INGREDIENTS
- 1 cup spinach
- 1/2 cucumber, chopped
- 1/2 avocado
- 1 scoop of vanilla protein powder
- 1 tablespoon chia seeds
- 1/2 teaspoon cinnamon
- 1 cup unsweetened non-dairy milk (almond, soy, oat, etc.)
- Ice
- Optional: 2 capsules HUM Best of Berberine
INSTRUCTIONS
- Blend all ingredients until smooth and creamy. Adjust consistency by adding more milk if necessary. Enjoy right away.
Kale, Coconut, and Berry Bliss Smoothie
Bursting with kale, mixed berries, creamy yogurt, and flaxseed, this recipe offers a low-glycemic option rich in antioxidants and fiber to support steady blood sugar. The addition of almond butter also provides healthy fats for satiety and sustained energy.
PREP
0 minutes
COOK
5 minutes
SERVES
1
INGREDIENTS
- 1 cup kale leaves, stemmed
- 1/2 cup mixed berries (such as strawberries, blueberries, raspberries)
- 1/4 cup plain Greek yogurt
- 1 tablespoon almond butter
- 1 tablespoon ground flaxseed
- 1 cup unsweetened coconut water
- Optional: 2 capsules HUM Best of Berberine
INSTRUCTIONS
- Combine all ingredients in a blender and blend until smooth. Taste and adjust sweetness if needed. Serve cold.
Spinach and Green Apple Delight
Featuring spinach, tart green apple, and banana, this is a delicious combination of fiber-rich fruits and protein-packed yogurt. The addition of ginger offers even more blood sugar benefits through its potential to enhance insulin sensitivity.
PREP
0 minutes
COOK
5 minutes
SERVES
1
INGREDIENTS
- 2 cups baby spinach
- 1 green apple, cored and chopped
- 1/2 ripe banana
- 1/4 cup plain Greek yogurt
- 1 tablespoon almond butter
- 1/2 teaspoon grated ginger
- 1/2 cup unsweetened non-dairy milk
- Ice
- Optional: 2 capsules HUM Best of Berberine
INSTRUCTIONS
- Blend all ingredients until smooth and creamy. Add more milk if a thinner consistency is desired. Pour into glasses and enjoy immediately.
Avocado and Pineapple Paradise
Blending spinach, avocado, pineapple, and hemp seeds, this green smoothie recipe offers a tropical twist. It’s packed with healthy fats, fiber, and plant protein to support blood sugar balance, while the coconut water supports hydration without spiking glucose levels.
PREP
0 minutes
COOK
5 minutes
SERVES
1
INGREDIENTS
- 1 cup spinach
- 1/2 ripe avocado
- 1/2 cup pineapple chunks
- 1/2 cucumber, chopped
- Juice of 1/2 lime
- 1 tablespoon hemp seeds
- 1 cup coconut water
- Optional: 2 capsules HUM Best of Berberine
INSTRUCTIONS
- Combine all ingredients in a blender and blend until smooth. Adjust consistency by adding more coconut water if necessary. Drink it chilled.
Cinnamon Pear Green Smoothie
With spinach, pear, cinnamon, almond butter, and oats, this smoothie is a comforting blend that provides a good source of fiber, healthy fats, and slowly-digested complex carbohydrates. It also includes cinnamon, which may boost insulin sensitivity.
PREP
0 minutes
COOK
5 minutes
SERVES
1
INGREDIENTS
- 2 cups spinach
- 1 ripe pear, cored and chopped
- 1/2 teaspoon ground cinnamon
- 1 tablespoon almond butter
- 1/4 cup rolled oats
- 1 cup unsweetened non-dairy milk
- Ice
- Optional: 2 capsules HUM Best of Berberine
INSTRUCTIONS
- Blend all ingredients until smooth and creamy. Add more milk if needed to reach the desired consistency. Pour into glasses and enjoy immediately.
THE TAKEAWAY
Green smoothies are known for being jam-packed with some of nature’s most nourishing plant foods. Boost their health-promoting benefits by adding berberine, which may help stabilize blood sugar and support healthy weight management.
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The post 5 No-Spike Blood Sugar Balancing Green Smoothie Recipes appeared first on HUM Nutrition Blog.
---------------------------
By: Lauren Panoff
Title: 5 No-Spike Blood Sugar Balancing Green Smoothie Recipes
Sourced From: www.humnutrition.com/blog/green-smoothie/
Published Date: Mon, 06 May 2024 19:44:39 +0000
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