English Banana Smoothie (1 Cup)

116 mg/dL

avg. peak value

Usually causes a medium spike

Avg. Food Score on Ultrahuman App

52%

Ultrahuman Users got a STABLE response

Other related foods

How to consume english banana smoothie without glucose spikes

Add Protein and Healthy Fats

Incorporate a source of protein such as Greek yogurt, chia seeds, or a scoop of protein powder. Healthy fats like a tablespoon of nut butter or a small handful of nuts can also help.

Use Less Ripe Bananas

Opt for bananas that are less ripe, as they contain more resistant starch and less sugar compared to ripe bananas.

Incorporate Fiber

Add high-fiber ingredients such as flaxseeds, chia seeds, or a small portion of oats to your smoothie to slow down glucose absorption.

Combine with Leafy Greens

Blend in some spinach or kale. These greens have minimal impact on blood sugar levels and add extra nutrients and fiber.

Monitor Portion Sizes

Keep an eye on the quantity of banana and other ingredients you're using. A smaller serving size can lead to a smaller glucose spike.

Drink Slowly

Consume your smoothie slowly to give your body more time to process the sugars gradually.

Pair with a Low-Carb Snack

Eating your smoothie alongside a small portion of nuts or seeds can help moderate the glucose spike.

Opt for Unsweetened Dairy Alternatives

If you use a milk alternative like almond or soy milk, choose the unsweetened versions to avoid added sugars.

Add Cinnamon

Sprinkle some cinnamon into your smoothie. It is believed to help improve insulin sensitivity and lower blood sugar levels.

Hydrate Before Consumption

Drinking a glass of water before your smoothie can help dilute the sugar content and slow down its absorption.

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