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 such as Greek yogurt, unsweetened protein powder, or a small handful of nuts to your smoothie to help slow down sugar absorption.

Include Healthy Fats

Add ingredients like avocado, chia seeds, or a spoonful of nut butter to your smoothie. Healthy fats can help moderate blood sugar levels.

Use Whole Fruits Instead of Juice

Whole fruits contain fiber, which can reduce the impact on blood sugar compared to fruit juices. Opt for whole fruits in your smoothie.

Incorporate Fiber-Rich Ingredients

Add ingredients like spinach, kale, or flaxseeds to your smoothie. Fiber can help slow down the digestion process.

Limit High-Sugar Fruits

Opt for berries, such as strawberries or blueberries, which generally have a lower sugar content compared to other fruits like bananas or pineapples.

Control Portion Sizes

Be mindful of the portions of fruits you add to your smoothie to avoid excessive sugar intake.

Choose Low-Sugar Liquids

Use water, unsweetened almond milk, or coconut water instead of fruit juice to reduce sugar content.

Add Cinnamon

Include a dash of cinnamon in your smoothie, as it may help improve insulin sensitivity and lower blood sugar levels.

Drink Slowly

Sip your smoothie slowly rather than consuming it quickly to allow your body more time to process the sugars.

Monitor Your Blood Sugar Levels

Keep track of how different smoothie ingredients affect your blood sugar and adjust your recipes accordingly.