How To Make A Healthy and Balanced Smoothie + Recipe

Smoothies, made with healthy ingredients, are often unbalanced and too high in sugar but they can be a great, quick and easy meal replacement or snack option. These are my tips for making a balanced and tasty smoothie.

You might turn to smoothies as a healthy and easy meal option but just because it’s a smoothie doesn’t mean it’s truly healthy. Whether you make it at home or order to-go, there’s a few important things to consider.

Balanced meals and snacks are important for blood sugar balance. Keeping your blood sugar levels stable is important for your energy levels, metabolism and hunger and appetite signals. Eating meals that lack balance means you might feel hungry soon after eating, experience blood sugar spikes and then a crash, have brain fog, or even eat too much and feel full and sluggish afterwards. It’s about finding a balance or sweet spot, so you feel nourished and energized without being weighed down.

To ensure balance in your smoothies, include protein, fats, fiber and carbohydrates (unrefined) and limit added sugar.

Common Smoothie Mistakes

Too much sugar

I often find that smoothies contain way too much sugar from ingredients like fruits, fruit juices, honey, sweetened yogurt and sweetened protein powder. These ingredients aren’t necessarily bad on their own, but blended together can add up to more sugar than a serving of ice cream or cake (even though it has more nutrients).

Large size

This applies more to takeout smoothies, but they tend to be big portions. This could mean extra calories, too much sugar and/or a lot of fiber to digest at once.

Not adding fat

Fat helps to slow down the digestion of carbohydrates, so you’ll have more stable and sustained energy (and blood sugar). Many smoothies contain fruit and protein, but lack fat. A smoothie that lacks fat will likely digest quickly and leave you feeling hungry soon after.

Balanced smoothie Formula

Carbohydrate/fruit: portion of fruit
Protein serving: low/no sugar Greek yogurt, dairy Kefir, unsweetened or low sugar protein powder
Fiber/greens: ground flax seeds, chia seeds, spinach, spirulina, riced cauliflower
Fat serving: peanut butter, walnuts, almonds, avocado, coconut oil/milk
Extra liquid: water, almond or oat milk, coconut water
Bonus Flavorings: cinnamon, cacao, mint, vanilla