Coconut smoothie (1 piece)

Reduce the smoothie portion size and sip it slowly rather than drinking it quickly.

Use unsweetened coconut milk or coconut water in a smaller amount; avoid added sugar, honey, syrups, sweetened yogurt, and fruit juice.

Build the smoothie around protein and fiber: add plain Greek yogurt or unsweetened soy yogurt, chia seeds, and a small handful of nuts or nut butter.

Choose lower-sugar fruit additions such as berries, kiwi, peach, or apple, and keep fruit to one small serving.

Avoid pairing the smoothie with refined carbohydrates such as toast, pastries, granola, or crackers; have it with eggs, tofu, or another protein-rich food instead.

Take a gentle 10–20 minute walk after drinking it and use your glucose readings to identify the portion and recipe that work best for you.