Extension Rural Health & Nutrition

Building a Healthy Smoothie

Posted on by mbales
Balanced nutrition in every layer: fruit, whole grains, fiber, and protein come together for a nutrient-dense smoothie that fuels your day with lasting energy. Image credit: RHN Team Picture Bank

Introduction

Finding healthy food options at the store or at home can be challenging. Smoothies can be a great choice when you need something quick, easy, satisfying, and nourishing to fuel your body. When you think of smoothies, fruits and vegetables often come to mind. While fruits and vegetables are great foundations for a smoothie, every ingredient you add matters. By choosing ingredients thoughtfully, you can create smoothies that not only taste good but also support your healthy eating and nutrition goals.   

Determining What to Choose

Start with Healthy Fats: Healthy fats slow the absorption of sugar into the bloodstream, which can help you feel full and maintain steady energy throughout the day. Consuming a moderate amount, typically one to two servings, is sufficient to gain these benefits.

  • Healthy Fat Option Examples
    • Nut or seed butters: almond, peanut, cashew, sunflower, tahini (sesame seeds)
    • Whole nuts: walnuts, almonds, cashews
    • Seeds: chia, flax, hemp, sunflower
    • Plant-based: avocado
    • Unsweetened plant-based milks: almond, cashew, macadamia
    • Other: cacao nibs, unsweetened cocoa powder

Add a Source of Protein: Protein pairs perfectly with healthy fats to stabilize blood glucose and keep you full. It also slows down carbohydrate digestion, preventing spikes in blood glucose.

  • Healthy Protein Option Examples
    • Dairy: Greek yogurt, low-fat or fat-free yogurt, cottage cheese, milk, Kefir
    • Plant-based: Silken tofu, edamame, hemp, chia seeds, flax seeds, nut and seed butters
    • Protein powders: Whey, pea, soy, hemp, brown rice
    • Other: oats, unsweetened cocoa powder, Spirulina powder             

Include Fiber: Fiber is a type of carbohydrate that the body cannot completely break down for energy. Because it moves through the digestive system more slowly, it supports healthy digestion, helps you feel full, and keeps blood glucose levels steady throughout the day. Healthy Fiber Option Examples

  • Fruits: raspberries, blackberries, blueberries, oranges, avocado, pears (with skin), apples (with skin)
  • Vegetables: spinach, kale, beets, carrots
  • Nuts and Seeds: chia, flax, hemp, almonds
  • Whole Grains: oats, cooked quinoa

Add Carbohydrates Mindfully: Carbohydrates provide energy, but they can raise blood glucose quickly. Include them in moderation and consult your healthcare provider or a registered dietitian to determine your personal carbohydrate target. Each of the following equals one serving (15g of carbohydrates): 1 small banana, 1 cup melon, ¾ cup blueberries, 1 cup plain yogurt, or ½ cup granola. Mix and match these ingredients to meet your goal range.

  • Healthy Carbohydrate Option Examples
    • Fruits: bananas, blueberries, mango, pineapple, peaches, strawberries, apples (with skin)
    • Vegetables: pumpkin 
    • Grains and Starches: oats, cooked sweet potato, cooked quinoa
    • Dairy: Greek yogurt, plain yogurt, milk

Boost Flavor with Intention: It is tempting to add sugar or sweet syrups, but there are many ways to enhance flavor in your smoothie naturally. Try vanilla extract, cinnamon, unsweetened cocoa powder, coffee grounds, or fresh herbs. Using naturally sweet fruits as your carbohydrate or fiber source can add flavor without added sugar.

Once your ingredients are ready, simply blend and enjoy!

Option to Make Your Smoothie a Meal: Smoothies do not have to be just a snack. To turn yours into a balanced meal, add extra protein and fiber to stay full longer. A smoothie that includes carbohydrates, fats, proteins, and fiber can be as satisfying and nourishing as a traditional meal. Sip slowly to give your brain time to recognize fullness and satisfaction.

Diabetes-Friendly Smoothie Recipes

Chocolate Peanut Butter Strawberry Smoothie

Ingredients

  • 1 cup strawberries
  • ½ cup non-fat cottage cheese
  • 1 tablespoon peanut butter (or other nut or sunflower seed butter)
  • ½ cup jicama, peeled and cubed
  • 2 tablespoons unsweetened cocoa powder
  • ½ cup of milk or plant-based dairy alternative
  • ½ cup ice
  • Optional: mint leaves, orange zest, or leafy greens for a nutrient boost

*Tip: Substitute strawberries with an apple or other berries if you prefer.

Pear Beet Power Smoothie

Ingredients

  • 1 small pear, skin on, stem removed
  • 1 small beet, peeled and cubed
  • 1 cup spinach leaves
  • 12 whole unsalted almonds
  • 1 tablespoon chia seeds
  • ½ teaspoon cinnamon
  • ½ cup milk or plant-based dairy alternative

*This smoothie is packed with protein and fiber to keep you energized for hours.

Want to learn more? Join the Stirring Up Healthy Recipes program to explore more diabetes-friendly recipes, including smoothies, snacks, and meals! Learn more at: https://www.clemson.edu/extension/health/programs/wellness/stirring-up-healthy-recipes.html.

References:

Authors:

  • Bailey Smith, UPIC Intern, Rural Health and Nutrition
  • Melissa Bales, Extension Associate, Rural Health and Nutrition

Reviewers:

  • Ellie Lane, Extension Associate, Rural Health and Nutrition
  • Hannah Wilson, PhD, RDN, LD, Assistant Professor, Community Nutrition, Department of Food, Nutrition, and Packaging Sciences
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