What Does Research Say About Fruit Smoothies?

What Does Research Say About Fruit Smoothies?

That fruit smoothies spike blood sugar.

One study cited in the article found that blended fruit smoothies (which included the fruits’ seeds) can improve glycemic control by up to 57% compared to eating whole fruits.

Another study found no difference in blood sugar response between. Whole and blended mango until researchers added seeded fruits like kiwi and berries to the smoothie. That addition significantly reduced the glycemic spike, even. When eating the same mixed fruit whole.

Why Are Smoothies With Seeds Good for Blood Sugar?

“Blending fruits and seeds does not destroy their fiber. instead, it breaks the fiber into smaller pieces,” registered dietitian with UTHealth Houston.

“This can make the fiber หากคุณสนใจเล่นพนันออนไลน์ที่ดีที่สุด สามารถสมัครสมาชิก UFABET ได้ที่นี่ พร้อมรับโปรโมชั่นพิเศษสำหรับสมาชิกใหม่ easier to digest and potentially more effective in the gut, she added.

This is called “exogenous digestion,” or pre-digestion,The City University of New York. In other words, your blender gives your digestive system a head start.

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“Blending fruit smoothies lowers the body’s need to use energy to process, digest, and metabolize that food,” she said. That can translate to more stable blood sugar levels and steadier energy throughout the day.”

What About Fruit Juice and Whole Fruits?

If you typically reach for fruit juice in the morning, you might want to reconsider.

“Juicing removes the fiber from fruits, resulting in a beverage that can cause rapid spikes in blood sugar levels due to the absence of fiber to slow down sugar absorption.

On the other hand, whole fruits retain all their dietary fiber, so they’re typically more filling and take your body longer to digest than juice, said Woods.

Interestingly, she added that they still don’t deliver the same blood sugar benefits as smoothies made with seeds, possibly because the ground-up seeds release more dietary fiber and nutritive components.

6 Best Ingredients for Stable Blood Sugar

Not all smoothies are created equal. Especially if your goal is to support healthy blood sugar levels. For optimal glycemic control, Woods recommends reaching for:

1. Chia seeds: These tiny seeds pack a punch with loads of fiber and omega-3 fatty acids that help you regulate your blood sugar.
2. Flaxseed: Also high in fiber, flaxseed contains bioactive compounds. That can help regulate blood sugar.
3. Pumpkin seeds: These are a good source of protein and fat. Which can blunt blood sugar spikes.
4. Berries: Blueberries and raspberries have a lower glycemic index and are pack with antioxidants.
5. Apples: This classic choice contains fiber and polyphenols. That support blood sugar balance
6. Avocados: Technically a fruit, avocados add healthy fats and fiber without much sugar.