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The #1 Best Smoothie To Manage Blood Sugar, Says Dietitian

Add a few key ingredients for the perfect healthy drink.
FACT CHECKED BY Olivia Tarantino

Being diagnosed with diabetes or prediabetes can feel like a devastating blow to the daily routine you're used to. Chances are if you've been newly diagnosed, you've had to change a lot about the way you eat, exercise, and manage your stress in order to get your blood sugar levels back on track.

When it comes to food, there are definitely certain things your doctor will have you limit, but there are still plenty of delicious ways to incorporate healthy nutrients into your diet to help you manage your blood sugar. For example, one way you can do this is by making nutrient-dense smoothies at home when you're in a rush or need something to take on the go!

To learn more about helpful smoothies for lowering and managing blood sugar, we talked with Rachel Fine, RDN and founder of To The Pointe Nutrition to get her advice.

Continue reading to learn more about the ingredients Fine believes you should be putting in your smoothies if you're trying to watch your blood sugar. And for more healthy eating tips, check out The Best Fruits to Help Lower Blood Sugar.

Smoothies and your blood sugar

If you have type 2 diabetes or prediabetes and are looking to manage your blood sugar, you most likely already know that it's important to watch your consumption of sugars and carbohydrates. While this doesn't mean that you have to get rid of sugar sources like smoothies altogether, it does mean that you may want to stick to making your own at home so you can control what goes inside.

It's also important to note that many people recommend eating whole fruits instead of drinking smoothies, but making a homemade smoothie with many of the fruit fibers intact can still be a healthy way to get extra nutrients.

Diabetes UK recommends avoiding any added sugar sources in your smoothies, as well as making sure you limit any carb or sugar-heavy food items alongside your smoothie. And according to Fine, there are a few key ingredients that can help you concoct the perfect, healthy smoothie for managing blood sugar: chia seeds, flax seeds, oats, and avocado. 

Chia seeds

chia seeds

Chia seeds are an excellent source of helpful nutrients that you can easily add to any smoothie you make.

"Chia seeds are not just rich in fiber, but specifically soluble fiber, which maintains blood sugar control for sustainable energy. Soluble fiber forms a gel-like consistency that slows the overall digestion and absorption of sugar from food," says Fine.

Flax seeds and oats

flax seeds

Along with chia seeds, throwing in some flax seeds and oats can help you create a delicious smoothie that will help you manage your blood sugar levels throughout the day.

"Similar to chia, flax and oats are rich in fiber and help to prevent spikes in blood sugar. Remember, flax seeds must be ground in order to digest and gain the full health benefits. Flax and oats can also act as a binder in smoothies, thickening the overall consistency of the smoothie," says Fine.

10 Reasons to Drink a Smoothie Every Day



And lastly, avocados make an excellent smoothie ingredient. Not only do they enhance the texture of any smoothie, but according to Fine, they're full of helpful blood sugar-lowering nutrients.

"Avocados are high in the 'good for you' type of fat (monounsaturated fats), which helps with reducing spikes in blood sugar when incorporated as a balanced smoothie with other ingredients," says Fine.

Samantha Boesch
Samantha was born and raised in Orlando, Florida and now works as a writer in Brooklyn, NY. Read more about Samantha