- Some drinks have lots of added sugar. A balanced smoothie might help blood sugar.
- Adding fiber, protein, and healthy fats is key to making a smoothie that’s good for blood sugar.
- Try water, unsweetened coffee, green tea, or herbal tea for other blood-sugar friendly drinks.
Eating a balanced breakfast each morning can have a big impact on your blood sugar levels, and what you sip on is important, too. Many people don’t realize that their favorite flavored coffee drinks and juices are loaded with added sugars that can cause blood sugar to spike. But more intentional drink choices—such as a well-balanced smoothie that has protein, healthy fats, and fiber—can be a much better option in terms of impacting your blood sugar.
When made with the right mix of fiber-rich fruits and vegetables, protein, and healthy fats, a smoothie digests more slowly than many sugary drinks, helps minimize post-meal blood sugar spikes, and supports steadier energy through the morning.
Here’s why registered dietitians recommend starting your day with a nutritious smoothie for better blood sugar, and why blending in protein, fiber-rich fruits and vegetables, and healthy fats is so important.
Why A Well-Balanced Smoothie is the Best Morning Option for Better Blood Sugar
It’s Hydrating
After not eating or drinking for eight hours or so while sleeping, many people wake up slightly dehydrated. When you’re dehydrated, your blood volume drops, which can make blood sugar concentrations appear higher, says Lindsay Cohen, RDN.
“A smoothie provides a significant amount of fluid, especially when water or unsweetened nut milk is used as a base, helping to prevent dehydration,” Cohen says.
Hydrating doesn’t directly lower blood sugar, says Serena Pratt, M.S., RDN. But it can help indirectly by supporting consistent routines, appetite, and focus, all of which can influence food choices and other lifestyle habits that play a role in blood sugar management.,
It’s High in Fiber, Which Helps Stabilize Blood Sugar
Fruits like blueberries, strawberries, and blackberries add a sweet flavor to your smoothies along with fiber, which supports satiety and blood sugar control, says Kimberly Gomer, M.S., RD. Similarly, veggies like spinach, kale, and riced cauliflower add fiber without much sugar.
Fiber supports digestion and slows stomach emptying, which helps slow the absorption of sugar into the bloodstream, contributing to a more gradual rise in blood sugar. When you have a sugary drink without fiber, like soda or juice with lots of added sugars, there can be a larger spike in blood sugar.
Adding Healthy Fats Can Leave You Feeling Full and Satisfied
Chewing your food helps signal feelings of fullness and satisfaction, so you’re not immediately thinking about eating something else. But when you drink a smoothie, there isn’t much chewing involved. “As a result, a smoothie can go down quickly, and it may not register as being as satisfying as a meal eaten with a utensil,” Pratt says.
This doesn’t mean a smoothie isn’t a good idea, you just need to make sure it contains the right ingredients. Blending in some healthy fats can help, since they take a while to break down and digest, leaving you more satisfied. “Adding healthy fats, like nut butter, chia or flax seeds, avocado or full-fat Greek yogurt helps slow down stomach motility, increasing satiety and supporting a steadier rise in blood sugar,” Pratt says.
Adding Protein Helps Minimize Blood Sugar Spikes
Having some protein in the morning gives you energy for the day, while also increasing satiety and helping keep blood sugar levels stable.
“Protein is digested more slowly than carbohydrates, and when consumed with carbohydrates, can help slow how quickly the blood glucose rises,” Cohen says. “Protein also stimulates the release of hormones that slow down gastric emptying and can actually improve your body’s insulin response.”
Greek yogurt, soy milk, dairy milk, and protein powder are all good options if you’re looking to add some protein to your morning smoothie.
Other Drink Options to Consider:
- Water: Water contains no sugar or carbohydrates and is one of the best ways to stay hydrated. “When you are dehydrated, your blood volume decreases, which makes the glucose in your bloodstream more concentrated,” Cohen says. “Drinking water helps the kidneys flush out excess sugar through urine and helps maintain a healthy blood volume.”
- Unsweetened green tea: Green tea is packed with antioxidants that may improve insulin sensitivity and lower blood sugar levels, research shows. “Over time, regular consumption of green tea has been associated with lower fasting glucose levels and improved long-term glycemic control,” Cohen says.
- Unsweetened coffee: Drinking unsweetened coffee may be associated with a lower risk of type 2 diabetes. Interestingly, the association isn’t as strong when people add sugar or artificial sweeteners to their coffee, researchers found. “Some people might find that coffee on an empty stomach can increase anxiety or GI symptoms, so pairing it with a balanced breakfast can help,” Pratt says.
- Protein coffee: “Combining coffee, milk, and a scoop of protein powder combines caffeine and protein while avoiding sugary syrups or powders,” Pratt says. This can be a more blood-sugar friendly swap for a sugary latte.
- Herbal tea: “Herbal teas are naturally caffeine-free, so they provide hydration without the potential cortisol rise that can occasionally cause temporary blood glucose fluctuations in sensitive individuals,” Cohen says.,
16 Inflammation-Fighting Smoothies for Better Blood Sugar
Our Expert Take
If you’re looking for a morning drink that supports your blood sugar levels, consider a balanced smoothie made with fiber-rich fruits and vegetables, protein, and healthy fats. Aside from being rich in nutrients, this type of smoothie can slow digestion, keep you satisfied, and help you avoid the sharp blood sugar spikes you might experience after having a drink with lots of added sugars.
