- Here are 5 tips for making a balanced smoothie if you suffer from insulin resistance
- 1. Choose low-carb fruits
- 2. Include protein and healthy fats
- 3. Eat low-glycemic vegetables
- 4. Avoid eating sweets
- 5. Consider fiber-rich ingredients
- Other tips to keep in mind when making insulin-resistance friendly smoothies:
If you have insulin resistance, you know how important it is to be mindful of what you eat. Insulin resistance can make it difficult for your body to manage blood sugar levels, which means that certain foods that spike it immediately must be avoided. Creating balanced meals for yourself becomes a top priority, and while smoothies are often seen as a healthy option, not all recipes are the same. Some smoothies can contain high amounts of sugar and carbs, which can affect blood sugar levels. Are you a fan of smoothies but also struggling with insulin resistance? Then this article is for you! With a few changes to the ingredients, you can create a balanced and nutritious smoothie for yourself. Want to learn how to make it? Read on to find out what an expert recommends you do!
Also read: If you have insulin resistance, eat these 5 foods on an empty stomach
Here are 5 tips for making a balanced smoothie if you suffer from insulin resistance
You can make a balanced smoothie for yourself by keeping in mind some special tips. These tips have been shared by nutritionist Anusha Rodrigues (@nextdoornutritionist) on Instagram.
1. Choose low-carb fruits
When making smoothies for yourself, be sure to choose low-carb fruits. According to the expert, choose fruits like berries, citrus fruits and apples, which have fewer carbs and sugar than other fruits. These fruits are also high in fiber and antioxidants that can help stabilize blood sugar levels. Citrus fruits like lemon and grapefruit add a refreshing flavor to smoothies and are also low in carbs. Adding these fruits to your smoothies will allow you to enjoy more of the natural sugars without the need for artificial sweeteners.
2. Include protein and healthy fats
Experts suggest that adding plenty of protein and healthy fats to your smoothies can be a game-changer in controlling insulin resistance. Protein sources like Greek yogurt, nuts and seeds or even your favorite protein powder can help make your smoothie even more nutritious. Healthy fats like avocado, chia seeds or flax seeds are also great additions to your smoothie. These ingredients will make your smoothie creamier and help you feel fuller for longer.
3. Eat low-glycemic vegetables
If you have insulin resistance, another great way to create a balanced smoothie for yourself is to add low-glycemic vegetables. According to experts, vegetables like spinach, kale or cucumber are low in carbohydrates and rich in fiber, which helps control blood sugar levels. Spinach and kale are rich in antioxidants, vitamins and minerals that can support overall health and wellness. While cucumbers, which also have a high water content, add a refreshing touch to your smoothie without increasing the carb count.
4. Avoid eating sweets
One of the most important tips when creating a balanced and nutritious smoothie is to avoid added sugar. Ingredients like honey, maple syrup, and other sweeteners can quickly raise your blood sugar levels. Even though these sweeteners are considered healthy alternatives to white sugar, they can still affect your blood sugar levels.
5. Consider fiber-rich ingredients
It is important to include fibre-rich ingredients in your smoothie. Experts suggest that fibre-rich ingredients like chia seeds, flaxseeds or even psyllium husk can help slow down carb absorption in your body. Chia seeds and flaxseeds not only add fibre to your smoothie but also omega-3 fatty acids, which help keep your heart healthy. These ingredients ensure that your smoothie is not only filling but also helps maintain a balanced blood sugar response in your body.
Other tips to keep in mind when making insulin-resistance friendly smoothies:
1. Limit portion sizes
Just because you have made a healthy and nutritious smoothie for yourself, it doesn’t mean you can drink it in large quantities. Experts suggest drinking only a small amount of this smoothie, around 200 to 250 ml, to control your carb intake.
2. Use milk alternatives
When making this smoothie, be sure to choose unsweetened almond milk, cashew milk, or coconut milk to avoid added sugar.
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Also read: Are you tired and unable to concentrate? Experts reveal you may have insulin resistance
So, follow these simple tips and make yourself a nutritious and balanced smoothie that is insulin resistance friendly!
