Best Smoothie Recipes for Balanced Blood Sugar and Hormone Support

Smoothies are a quick and convenient way to nourish your body while maintaining stable blood sugar levels. However, not all smoothies are created equal! A poorly balanced smoothie can wreak havoc on your blood sugar, leaving you feeling hungry and unsatisfied shortly after. To support healthy hormones and optimal digestion, it's crucial to create smoothies that are both satisfying and blood sugar supportive.

 

The Importance of Blood Sugar Stability

Before diving into the hormone smoothie formula, it's essential to understand the role of blood sugar stability in maintaining optimal hormonal health. Blood sugar balance is step #1 for supporting healthy hormones. If blood sugar is imbalanced, hormones will be imbalanced too! Large fluctuations in blood sugar can lead to sugar cravings, irritability (hanger), anxiety, acne, sleep disruption, and energy crashes. This is why creating a smoothie that helps to stabilize blood sugar is a fundamental step for supporting hormones and your overall well-being.

 

The Balanced Smoothie Formula

To build a satisfying and hormone-supportive smoothie, you'll want to incorporate a balance of quality protein, fiber rich carbs and healthy fats along with ample minerals and antioxidants from whole foods. Aim to include the following key components:

•  Protein (at least 25-35 grams): Protein is a crucial macronutrient for keeping you full and satisfied and for keeping blood sugar balance. Protein slows down the digestion of carbohydrates and elongates your blood sugar curve. Opt for high-quality, low-sugar protein sources such as protein powder or organic Greek yogurt.
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•  Healthy Fats (1-2 servings): Healthy fats contribute to satiety, support the absorption of fat soluble vitamins, and provide a steady source of energy. Consider adding ground flaxseed, nuts, nut butter, seeds, avocado, or coconut to your smoothie.

•  Fruit or Starchy Vegetables (1 cup): Choose from a variety of fruits and starchy vegetables such as berries, cherries, apple, pineapple, mango, peaches, sweet potato, oats, or pumpkin. These add a natural sweetness and fiber to your smoothie.

•  Non-Starchy Vegetables: Incorporate non-starchy vegetables like spinach, kale, romaine, cucumber, or herbs like parsley, mint, or basil for added nutrients and fiber.

•  Liquid Base: Select a liquid base that complements your taste preferences and dietary restrictions. Options include coconut milk, organic grass-fed milk, water, herbal tea, or coconut water.

•  Bonus Add-Ins: Enhance your smoothie's nutritional value with flavorful and hormone-boosting add-ins like cinnamon, ginger, turmeric, maca, cacao, bee pollen, or broccoli sprouts.

 

Example Smoothie Recipes

To put this balanced smoothie formula into practice, here are a few of our favorite hormone supportive smoothie recipes:

 

Peachy Green Ginger Smoothie

• 1/2 to 1 cup frozen peaches

• 1/2 cup frozen mango

• 2 handfuls baby spinach

• 30 grams vanilla protein powder

• 2 tbsp ground flaxseed

• 1-inch chunk of ginger

• 1 tsp lemon zest

• Unsweetened liquid of choice

Chocolate Coffee Protein Smoothie

• 1 medium frozen banana

• 1/2 to 1 cup frozen riced cauliflower

• 1 tablespoon almond butter (or peanut butter)

• 1 tablespoon chia seeds

• 2 tablespoons old-fashioned rolled oats

• 30+ grams protein powder

• 1 tablespoon cacao powder

• 1/4 teaspoon cinnamon

• 1/2 to 1 cup cold brew (or decaf coffee)

• Optional: milk of choice to adjust consistency

 

Go – To Green Smoothie

• 30 grams unflavored protein powder

• ·2 cups spinach

• ½ cup frozen wild blueberries

• ½ banana

• 1 tbsp almond butter

• 1 tbsp chia seeds

• 1/2 tsp cinnamon

• Unsweetened almond milk

• Ice cubes

 

Blueberry Muffin Smoothie

• 30 grams vanilla protein powder

• 2 tbsp nut butter of choice

• 1 tbsp chia seeds

• 1 cup frozen wild blueberries

• Unsweetened nut milk

• Handful of spinach or kale

• Ice

 

Mint Chocolate Smoothie

• 30 grams chocolate or vanilla protein powder

• 1/2 frozen banana

• 1 Tbsp cacao powder

• 2 tbsp chia seeds

• ½ of small avocado

• Small handful of mint leaves or 1/4 tsp of peppermint oil

• Unsweetened nut/seed milk

 

Chocolate Cherry Smoothie

• 30 grams chocolate protein powder

• 1 cup frozen pitted cherries

• 1/2 frozen banana

• 1/2 cup frozen riced cauliflower

• 1 handful baby spinach

• 1 tbsp unsweetened cacao powder

• 1 tbsp nut butter

• 1 tbsp hemp seeds

• Unsweetened nut/seed milk

 

Pumpkin Pie Smoothie

• 30 grams vanilla protein powder

• 1/2 cup pumpkin puree

• 1 small frozen banana

• 1/2 tsp vanilla extract

• 1/2 tsp pumpkin pie spice

• 1 tbsp almond butter

• 1 tbsp ground flaxseed

• Unsweetened nut/seed milk

 

*Pro Tip:

To improve digestion and to reduce the likelihood of post-smoothie bloating, consider adding something crunchy like low-sugar granola to your smoothie. Chewing stimulates the production of digestive secretions, aiding in the optimal digestion and absorption of nutrients.

 

Summary

Creating satisfying and hormone-supportive smoothies is all about balance. By following the balanced smoothie formula outlined in this article, you can enjoy nutrient-dense, blood sugar-stabilizing smoothie for a quick meal that keep you energized throughout the day while supporting your overall health and hormones. So, blend up your favorite ingredients and sip your way to a healthier you!

If you're interested in diving deeper into the importance of blood sugar balance for healthy hormones and overall well-being, we invite you to download our free guide. Discover valuable insights, tips, and strategies to help you maintain stable blood sugar levels and support your hormonal health. Click here to access your free guide today and take the next step towards a balanced life.