A Dietitian Shares The Smoothiemaking Mistake That Causes Blood Sugar Spikes — And 5 Healthy Recipes To Try Instead

• The nutritionist says that making a smoothie with only fruits is a mistake, which raises the blood sugar level.

• Nicola Ludlam-Rain told Insider it's important to add healthy fats, protein and fibre.

• She shares five nutritionally balanced smoothie recipes, from carrot cake to apple pie flavors.

A smoothie can be a convenient, nutritious and delicious snack or meal, but depending on the ingredients, it may not be as healthy as you think.

When a smoothie is made with just fruit, it's not nutritionally balanced and can cause blood sugar spikes and crashes while keeping you satisfied for longer.

"The biggest mistake people make when making smoothies is making them 100% fruit," nutritionist Nicola Ludlam-Rain told Insider.

For a more balanced shake, use one or two different fruits, a small or medium banana and a handful of berries (fresh or frozen), milk or a calcium-iodized non-dairy alternative, and one serving. Ludlam-Rain said there are vegetables like a handful of spinach.

You can then add additional ingredients like Greek yogurt, nuts, oats, and/or protein powder for even more flavor, as well as additional nutrients, including healthy fats, fiber, and protein.

"The combination of these helps slow the release of energy from the mixed fruit," says Ludlam-Rain.

Below are five of Ludlam-Raine's most popular smoothie recipes.

Chocolate hazelnut smoothie

“This is one of my favorite breakfast smoothie recipes when I'm short on time, not only because it's delicious (and who doesn't love chocolate for breakfast), but it's also a great source of energy-boosting carbs; releases the oats. and keeps you full with the protein source of Greek yogurt, it's natural," Ludlam-Rein said.

"It's the perfect post-workout morning or evening snack to replenish glycogen stores and keep you going until your next meal."

Apple Pie Smoothie

• 1 cup unsweetened almond milk

• 1 apple cored and sliced

• 1/4 cup oats

• 1/2 teaspoon of cinnamon

Natural protein shake

healthy fat green smoothie

Carrot Cake Smoothie

• 1 cup coconut milk (carton box)

• 1/4 cup of walnuts

• 1 small carrot, peeled and chopped

• 1 tablespoon of oats

• 1 tablespoon plain yogurt

• 1/2 frozen banana

• 2 dates

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