English Banana Smoothie (1 Cup)

Use a smaller portion of banana and dilute the smoothie with unsweetened milk or water; avoid added sugar, honey, dates, fruit juice, and sweetened yogurt.

Add protein such as plain Greek yogurt, unsweetened soy milk, or protein powder with no added sugar to slow absorption.

Blend in fiber-rich additions such as chia seeds, ground flaxseed, or oats; start with a modest amount and drink extra water.

Include a fat source such as natural peanut butter, almond butter, or avocado, while keeping portions moderate.

Choose less-ripe bananas or replace part of the banana with berries, such as strawberries, raspberries, or blueberries.

Drink the smoothie alongside or after a balanced meal rather than on an empty stomach, and take a 10–20 minute easy walk afterward.