Pineapple Smoothie (1 Cup)

Use a smaller pineapple portion and blend it with unsweetened Greek yogurt or soy yogurt to add protein and slow absorption.

Avoid adding juice, honey, dates, sweetened yogurt, or syrups; use water, unsweetened milk, or ice as the liquid.

Add chia seeds, ground flaxseed, or a spoonful of nut butter to increase fiber and healthy fats.

Pair the smoothie with a protein-rich side such as eggs, cottage cheese, tofu, or a handful of nuts rather than drinking it alone.

Choose less-ripe pineapple and include lower-sugar fruits such as berries, cherries, apple, pear, or orange to replace part of the pineapple.

Drink the smoothie slowly, ideally after or alongside a balanced meal, and take a 10–20 minute walk afterward if appropriate for you.