Berry smoothie (1 piece)

Use mostly whole berries and unsweetened liquid (water, ice, or unsweetened almond milk) instead of fruit juice, syrups, honey, or sweetened yogurt.

Reduce the smoothie portion or split it into two smaller servings spaced apart.

Add protein and fat, such as plain Greek yogurt, unsweetened soy yogurt, or a scoop of unsweetened protein powder, to slow absorption.

Blend in fiber-rich additions such as chia seeds, ground flaxseed, or oats; let chia or oats sit briefly to thicken before drinking.

Avoid high-sugar smoothie add-ins such as dates, ripe bananas, mango, pineapple, and sweetened nut butters; use extra berries or avocado for creaminess instead.

Drink the smoothie alongside or after a balanced meal rather than on an empty stomach, and take a short walk afterward if appropriate for you.