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  • Writer's pictureLisa Smith

Blood Sugar Balance Recipe: Blueberry Smoothie

Updated: Apr 9

blueberry smoothie in 3 glasses

Nutritionist Approved Recipes

Starting your day with a nutrient-packed protein smoothie is a great way to fuel your body and support healthy blood sugar control.

Balanced Smoothie Recipe


  • ½ banana: Bananas are rich in fibre, potassium, and natural sugars that are more slowly released into the bloodstream, preventing sudden spikes in blood sugar levels. The more ripe the banana the higher the sugar, choose just ripe, not very ripe.

  • ½ cup mixed berries (such as blueberries, raspberries, or strawberries): Berries are low in sugar and high in antioxidants, fibre, and vitamins. They have a low glycemic index, meaning they have a minimal impact on blood sugar levels.

  • 1 tablespoon chia seeds: Chia seeds are an excellent source of soluble fibre, which slows down digestion and helps stabilise blood sugar levels. They also provide essential omega-3 fatty acids and other beneficial nutrients.

  • 1 tablespoon almond butter: Almond butter adds a creamy texture to the smoothie and provides healthy fats and protein. The combination of fats, fibre, and protein helps slow down the absorption of carbohydrates, preventing blood sugar spikes.

  • 1 cup unsweetened almond milk (or any preferred milk): Almond milk is a low-calorie and low-carbohydrate alternative to dairy milk. It does not significantly impact blood sugar levels and provides additional vitamin E and minerals.

  • 1 teaspoon cinnamon: Cinnamon has been shown to improve insulin sensitivity and help regulate blood sugar levels. It adds a delightful flavour to the smoothie while providing potential health benefits.

  • ½ cup baby spinach: Spinach is rich in fibre, vitamins, minerals, and antioxidants. It has a minimal impact on blood sugar levels while providing an extra nutritional boost.

  • 1 scoop of your favourite protein powder. Protein helps to increase satiety and reduce rapid blood sugar spikes.


  1. In a blender, add the banana, mixed berries, chia seeds, almond butter, unsweetened almond milk, cinnamon, protein powder and baby spinach.

  2. Blend on high until all the ingredients are well combined and the smoothie reaches your desired consistency. Add more almond milk if needed to adjust the thickness.

  3. Pour the smoothie into a glass and enjoy immediately.

A Nutrient Boost Smoothie Recipe

bowl of blueberries

Nutrients for Energy

This Ultimate Breakfast Smoothie combines a variety of ingredients that provide a balance of macronutrients, fibre, protein and antioxidants to keep your energy levels stable throughout the morning.

Let's explore why it's a healthy choice for breakfast:

  1. Blood Sugar Control: This smoothie contains a balanced combination of macronutrients, including fibre, healthy fats, and protein, which help slow down the digestion and absorption of carbohydrates. This prevents rapid spikes in blood sugar levels and promotes stable energy throughout the morning.

  2. Fibre-Rich Ingredients: The inclusion of chia seeds, banana, and spinach provides a good amount of dietary fibre. Fibre slows down the absorption of sugar and helps maintain steady blood sugar levels.

  3. Antioxidant Power: Berries are rich in antioxidants that help reduce inflammation and support overall health. The combination of berries and spinach in this smoothie provides a wide range of beneficial antioxidants.

  4. Healthy Fats: Almond butter offers healthy fats, which aid in blood sugar control by slowing down digestion. These fats also provide a feeling of satiety, preventing overeating and cravings.

  5. Cinnamon's Blood Sugar Benefits: Cinnamon has been shown to improve insulin sensitivity, which helps regulate blood sugar levels. Its addition to the smoothie provides a delightful flavour and potential health benefits. Choose Ceylon cinnamon.

Feel Satisfied and Energised

The Ultimate Blood Sugar Balancing Breakfast Smoothie is a delicious and nutritious way to start your day.

Packed with fibre, antioxidants, and healthy fats, this smoothie supports stable blood sugar levels, provides essential nutrients, and keeps you feeling satisfied and energised throughout the morning.

Discover The Power of Nutrition

Lisa Smith Nutritionist

I'm a BANT registered nutritionist based in Manchester, specialising in metabolic health and weight loss. I work online with clients all over the UK. I help women in midlife, from perimenopause to menopause and beyond, improve gut health, balance hormones and lose weight for a healthier, happier future. Book your free online health review to get started.


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