Smoothie Project: What About Low Glycemic Smoothies?

Health Center

Ask a Nutritionist: What about low glycemic smoothies?

Today with Nooksack Smoothie Project, low glycemic smoothies with Barb Himes, Registered Dietitian & Nutritionist:

The glycemic index (GI) is a way of measuring how quickly food items will raise blood sugars. Generally, a lower scoring food means the body will absorb the sugar more slowly than a food with a higher GI. This means that a low GI food is less likely to cause a blood sugar spike. The lowest GI score would be for water, at 0, and the highest is for glucose, at 103. Choose foods with a lower GI whenever possible. 

  • Low GI foods (55 or less): Oranges, dates, plain yogurt, mango, boiled carrots, rolled oats, unsweetened soy or almond milk.
  • Medium GI foods (56-69): Pineapple, pumpkin, sweet potato, instant oatmeal, watermelon, rice milk.

Smoothie tips to remember: While a food may have a low GI score, it is important to account for the carbohydrate content. The GI score of fruit increases as it ripens. Processing (juicing, blending and cooking) increases the GI score. For example, drinking orange juice has a higher score than eating a whole orange because the body absorbs the sugar more quickly. 

Source: Medical News Today Newsletter

Looking for diabetic smoothies? Try Healthline’s 10 Diabetic-Friendly Smoothies here.

The Nooksack Smoothie Project is giving away blenders, recipes, and smoothie ingredients to help you stay healthy this summer! In order to receive a kit you need to be an active registered patient at the Clinic.