Smoothies are my favourite way to start my day. Not only do they taste amazing, but you can jam pack so many nutrients into one meal. However, one common mistake I see with many "smoothie & smoothie bowls" posted all over social media is their high sugar content. Excessive amount of fruits and natural sweeteners in one smoothie can result in overconsumption of sugar leading to unbalanced blood sugar (the opposite of what we want).

I know what you're probably thinking.... "fruits and natural sweeteners are fine because they are not processed" but this is not the case. Fruit and natural sweeteners such as honey and coconut sugar are amazing in small quantities as they contain many critical vitamins and minerals (& fiber in fruits case), but they still result in a blood glucose spike and are best consumed in moderation.

Moderation means 1 piece of fruit per serving or 1 tbs of natural sweetener per serving. Anything above this can cause large swings in blood sugar which can lead to cravings, fatigue, lack of satiety and even hormone imbalances. So in order to combat blood sugar instability but still have amazing tasting smoothies I have adopted a smoothie 'formula' from one of my favourite holistic nutritionists' Kelly Leveque. This formula generates smoothies full of protein, fat and fiber to leave you feeling satiated and your blood sugar in check.

Smoothie Formula

1-2 cups unsweetened nut milk of choice (such as almond, cashew, coconut etc)

1-2 tbs healthy fat of choice (such as almond/cashew/hazelnut/ macadamia nut butter , coconut butter, 1/4-1/2 avocado etc)

1-2 tbs fiber of choice (chia seeds, flax seeds or prebitoic fiber powder)

1 scoop of protein powder of choice (I usually use a vanilla protein powder for some flavour)

Unlimited amount of greens

Optional super foods of choice (cinnamon, nutmeg, raw cacao powder, mushroom powders etc)

It’s as EASY as that. Each smoothie can be customized in the morning based on your mood and craving. Below I've shared a few of my every day "go to recipes" to give you some inspiration.

My Go-To Green Smoothie:

Almond milk
Vanilla protein powder
1/2 frozen banana
1 tbs almond butter
1-2 tbs chia seeds
1 scoop of green’s powder
1 handful spinach

Antioxidant Burst Smoothie:

Almond milk
Vanilla protein powder
1 cup blueberries
1 tbs almond butter
1-2 tbs chia seeds

About the Author:

Nice to meet you! My name is Dr. Syd Green, ND and I am a Naturopathic Doctor in Victoria, BC, Canada. My clinical focus is on skin health, hormone health and aesthetic medicine. I currently offer Naturopathic Consults, Vitamin Shots and a variety of aesthetic treatments including Dermaplaning, Hydrabrasion Hydrafacials, Cosmetic Acupuncture Facials, Microneedling, AluimierMD Chemical Peels, Neuromodulators (botox), Platelet-Rich Plasma for Facial Rejuvenation and Platelet-Rich Plasma for Hair Restoration. I hope to be a part of your wellness journey.

Dr. Syd Green, ND