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Image by Mariana Medvedeva
  • Writer's pictureLisa Smith

Balanced Green Smoothie Recipe

Updated: Oct 2

balanced green smoothie recipe

Balancing Blood Sugar Naturally with a Nutritious Green Smoothie

Maintaining stable blood sugar levels is essential for overall health and well-being. Fluctuations in blood sugar can lead to energy crashes, mood swings, and increased cravings for sugary foods. One effective way to support blood sugar balance is by incorporating a nutritious green smoothie into your daily morning routine.

Packed with fibre, vitamins, and minerals, this vibrant blend of ingredients can help regulate blood sugar levels while providing a refreshing burst of natural goodness. Let's dive into an easy and delicious green smoothie recipe that promotes stable blood sugar levels and supports your overall health.

Health Benefits of this Green Smoothie:

  1. Fibre-rich ingredients: Spinach, apple, chia seeds, and cucumber are all excellent sources of dietary fibre. Fibre slows down the absorption of glucose, preventing blood sugar spikes and promoting a steady release of energy.

  2. Low-glycaemic ingredients: The green apple and spinach have a low glycaemic index, which means they won't cause a rapid rise in blood sugar levels.

  3. Healthy fats: Avocado provides monounsaturated fats, which help stabilize blood sugar levels and increase feelings of fullness.

  4. Hydration: Cucumbers and almond milk contribute to the overall hydration of the smoothie, promoting optimal bodily functions and supporting blood sugar regulation.

The Balanced Green Smoothie Recipe

green smoothie recipe nutritional benefits


  • 1 cup spinach: Loaded with fibre, magnesium, and antioxidants, spinach is an excellent choice for blood sugar balance. Its low glycaemic index helps prevent rapid spikes in blood sugar levels.

  • 1/2 medium-sized cucumber: Cucumbers are incredibly hydrating and contribute to the overall volume of the smoothie without adding excessive calories or sugar.

  • 1 small green apple: Green apples are preferable because they are low in sugar and high in fibre, which slows down the digestion of sugars and prevents blood sugar spikes. Any small seasonal English apple can also be used.

  • 1 tablespoon chia seeds: Chia seeds are a great source of omega-3 fatty acids, fibre, and protein. They help slow the absorption of sugar into the bloodstream and promote satiety.

  • 1/4 avocado: The healthy fats in avocados aid in stabilizing blood sugar levels by slowing down digestion and enhancing insulin sensitivity.

  • 1 cup unsweetened almond milk: Almond milk provides a creamy base for the smoothie while being low in sugar and carbohydrates.

  • Juice of 1/2 lemon: The acidity of lemon juice helps balance blood sugar levels and adds a refreshing tang to the smoothie.


  1. Wash all the fresh produce thoroughly.

  2. Peel and core the green apple, and chop it into small pieces.

  3. Cut the cucumber into slices.

  4. In a blender, combine the spinach, cucumber slices, green apple pieces, chia seeds, avocado, almond milk, and lemon juice.

  5. Blend on high until the mixture reaches a smooth and creamy consistency.

  6. Taste the smoothie and adjust the sweetness or tanginess by adding more lemon juice or a natural sweetener like stevia if desired.

  7. Pour into a glass, garnish with a few chia seeds or a slice of lemon, and enjoy immediately for maximum nutritional benefit.

Blood Sugar Balance and Nutritional Therapy

Incorporating a nutritious green smoothie into your daily routine is a delicious and effective way to support blood sugar balance and improve your gut health. By including fibre-rich ingredients, low-glycaemic fruits, and healthy fats, this green smoothie recipe provides a steady release of energy and helps prevent blood sugar spikes which also supports weight management.

As always, it's important to monitor your blood sugar levels and consult with a healthcare professional for personalised advice. So, raise a glass to your health and enjoy the benefits of this refreshing green smoothie while keeping your blood sugar levels in check!

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