Seed smoothies help control blood sugar more effectively
While many people believe that fruit smoothies increase blood sugar levels, recent studies show the opposite, especially when you blend fruit with high-fiber nuts.
A study published in the European Journal of Clinical Nutrition showed that smoothies containing pureed nuts help improve blood sugar control by up to 57% compared to eating whole fruits. The difference is more obvious when smoothies contain small-seed fruits such as blueberries, raspberries or kiwis.
Nutritionist Dolores Woods, MA, RDN, LD at UTHealth Houston (USA) explained: Refining does not destroy fiber but only divides it into small pieces. Thanks to that, fiber is digested more easily and promotes the effect of stabilizing blood sugar more strongly".
According to Ms. Woods, when drinking a seed smoothie, the amount of sugar absorbed is slower, helping to maintain stable energy throughout the day and avoiding fatigue after eating.
Why are smoothies better than juices?
Unlike smoothies, fruit juice removes almost all of the fiber, an important factor in slowing down the absorption of sugar. Therefore, pressed drinks often cause blood sugar to spike after just a few minutes.
Whole fruit contains enough fiber, but is still not effective with blended smoothies with nuts. When the seeds are ground, the body absorbs nutrients and fiber more easily," said expert Nicolette M. Pace, MS, RDN, lecturer at New York City University (USA).
Pace calls this an exogenous digestion process, that is, a grinder that helps the body digest before food, reduces pressure on the digestive system and supports more natural blood sugar regulation.
Six golden ingredients to help smoothies be friendly to blood sugar
To have a smoothie that is both delicious and balances blood sugar, experts recommend combining:
Chia seeds: rich in fiber and omega-3 fatty acids help stabilize blood sugar.
Flaxseeds: contain lignans, biological compounds that help regulate glucose.
Pumpkin seeds: a good source of protein and fat that help reduce blood sugar spikes.
Berries: have a low glycemic index and are rich in antioxidants.
Apple: contains natural polyphenols that help increase insulin sensitivity.
Avocado: rich in healthy fats, low in sugar and helps create a feeling of fullness for a long time.
In addition, Ms. Pace suggests adding oats, tofu, kefir, peanut protein or peanut flour to increase protein, which helps limit spikes in blood sugar after eating.
If you are trying to control your blood sugar, don't just eat whole fruits or drink juice. A glass of smoothie ground with nuts can be a healthy secret to sweetness to help you enjoy natural flavors while still protecting metabolic health.
