Fruit Smoothie (made with Fruit or Fruit Juice only) (1 Cup)

Afternoon Snack

125 mg/dL avg. peak value

Usually causes a medium spike

5 Avg. Food Score on Ultrahuman App

68 % Ultrahuman Users got an UNSTABLE response

How to consume Fruit Smoothie (Made With Fruit Or Fruit Juice Only) without glucose spikes

Add Protein

Incorporate a source of protein to your smoothie, such as Greek yogurt, cottage cheese, or a scoop of protein powder, which can help stabilize blood sugar levels.

Include Healthy Fats

Add healthy fats like a tablespoon of nut butter (e.g., almond or peanut butter) or a quarter of an avocado to slow down sugar absorption.

Opt for Whole Fruits

Use whole fruits instead of fruit juices as whole fruits contain fiber, which aids in moderating sugar absorption.

Incorporate Fiber

Enhance the fiber content by adding a tablespoon of chia seeds, flaxseeds, or oats to the smoothie mix.

Control Portion Size

Reduce the portion size of the smoothie to manage the total carbohydrate intake.

Blend with Vegetables

Include low-sugar, nutrient-rich vegetables like spinach, kale, or cucumber to lower the overall sugar content while adding more nutrients.

Choose Low-Sugar Fruits

Favor berries such as strawberries, blueberries, or raspberries, which are lower in natural sugars compared to fruits like bananas or mangoes.

Avoid Added Sugars

Refrain from adding sweeteners, syrups, or flavored yogurts to keep the sugar content low.

Swap Liquid Base

Use water, unsweetened almond milk, or coconut water instead of fruit juice as the liquid base for your smoothie.

Drink Slowly

Sip the smoothie gradually rather than consuming it quickly to give your body more time to process the sugars efficiently.