Breakfast smoothie (1 piece)

Reduce the smoothie’s fruit portion and avoid juice, honey, syrup, dates, and sweetened yogurt; use a smaller amount of berries for sweetness instead.

Add protein such as plain Greek yogurt, unsweetened soy milk, or unflavored protein powder to slow absorption.

Add fiber and healthy fats with chia seeds, ground flaxseed, avocado, or a small spoonful of unsweetened nut butter.

Use water, unsweetened dairy milk, or unsweetened soy milk as the base instead of fruit juice or sweetened plant milks.

Keep the serving size smaller, and pair the smoothie with a protein-rich food rather than drinking a large smoothie alone.

Drink the smoothie slowly and take a 10–20 minute easy walk afterward if practical.