What happens to your blood sugar when mixing seeds in your smoothies

Research suggests that smoothies made with fruits and seeds can improve glycemic control more than fruit juice or whole fruits. Smoothies with mixed seeds have pre-digestion advantages and offer more fibers, which can help regulate blood sugar.

What does the research on smoothies show?

The document, published in the European Clinical Nutrition Journal, Questions the longtime belief that fruit smoothies increases blood sugar.

A study cited in the article revealed that mixed fruit smoothies (which included fruit seeds) can improve glycemic control up to 57% compared to the consumption of whole fruits.

Another study did not find any difference in the response to blood sugar between the whole and mixed mango – Uptil the researchers added sown fruits like kiwi and smoothie berries. This addition has considerably reduced the glycemic peak, even when it eats the same whole mixed fruit.

How do seeds in smoothies help blood sugar?

“Mixing the fruits and seeds does not destroy their fiber; instead, it divides the fiber into small pieces,” said Dolores Woods, Ma, RDN, LD, a dietitian recorded at Uthealth Houston.

“This can make fiber easier to digest and potentially more effective in the intestine,” she added.

This is called “exogenous digestion” or pre-digestion, according to Nicolette Mr. Pace, MS, RDN, auxiliary professor at the University of the City of New York. In other words, your mixer gives your digestive system one step ahead.

“The mixture of fruit smoothies lowers the body’s need to use energy to treat, digest and metabolize this food,” she said. This can result in more stable blood sugar and more stable energy throughout the day. “”

Comparison of smoothies with whole juice and fruits

If you usually reach fruit juice in the morning, you may want to reconsider.

“The juice removes fruit fiber, causing a drink that can cause rapid blood sugar peaks due to the absence of fibers to slow down the absorption of sugar,” said Woods.

On the other hand, whole fruits keep all their dietary fiber, so that they are generally more guaranteed and take your body to digest than juice, said Woods.

Interestingly, she added that they still do not offer the same advantages of blood sugar as smoothies made with seeds, perhaps because crushed seeds release more dietary fibers and nutrient components.

6 best ingredients for stable blood sugar

Not all smoothies are created equal, especially if your goal is to support healthy blood sugar. For optimal glycemic control, Woods recommends reaching:

1. Chia seeds: These tiny seeds have a punch with loads of omega-3 fiber and fatty acids that help you regulate your blood sugar.
2. Flax seeds: Also rich in fiber, flax seeds contains bioactive compounds that can help regulate blood sugar.
3. Pumpkin seeds: These are a good source of protein and fat, which can blunt blood sugar.
4. Bays: Blueberries and raspberries have a lower glycemic index and are filled with antioxidants.
5. Apples: This classic choice contains fibers and polyphenols that support the balance of blood sugar.
6. Lawyers: Technically a fruit, avocados add healthy fats and fibers without too much sugar.

The rhythm also suggests mixing other ingredients suitable for blood sugar such as oats, tofu, kefir, peanut powder, egg whites or pea proteins. These additions increase the protein of your smoothies and the content of healthy fat, which can more moderate the response to blood sugar.

Make sure to jump the fruit juice base, as it could contribute to a more serious peak of blood sugar.