Russian Protein (1 Tbsp), Yogurt (1 Cup (8 Fl Oz)) and English Berry Smoothie (1 Cup)

Reduce the smoothie portion and avoid adding juice, honey, syrups, dates, or sweetened yogurt; use unsweetened plain Greek yogurt instead.

Choose lower-sugar berries such as raspberries, blackberries, strawberries, or blueberries, and keep the fruit portion moderate.

Add fiber and fat to slow absorption: chia seeds, ground flaxseed, hemp hearts, or a small amount of natural peanut or almond butter.

Use unsweetened milk alternatives or water as the smoothie base rather than fruit juice or sweetened dairy drinks.

Have the smoothie alongside or after a balanced meal containing eggs, tofu, fish, chicken, or nuts rather than on an empty stomach.

Take a gentle 10–20 minute walk after drinking the smoothie, if appropriate for you.