Athletes and health nuts, if you're concerned about your sugar intake—and therefore tend to shy away from fruit-based smoothies—you might be able to enjoy these sweet, cold concoctions if you spice up your smoothies with cinnamon and ginger.
A study published in the American Journal of Clinical Nutrition, found that healthy study participants who ingested six grams of ground cinnamon (roughly a bit more than 1 teaspoon, which contains about five grams) with a high-carbohydrate food showed lower post-consumption blood sugar levels than those who did not.
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A study published in Planta Medica tested the effects of ginger consumption on rats, and researchers found that gingerol, a compound in ginger, helped regulate the blood sugar levels of the rats. The study authors concluded that ginger could be used as one component to manage and even prevent hyperglycemia and type 2 diabetes.
Try the following smoothie recipes with cinnamon and ginger, and enjoy the fiber and antioxidant boosts without the sugar high.
Peachy Berry Vanilla Smoothie
- 1 cup unsweetened vanilla almond milk
- 1 teaspoon vanilla extract
- 1 tablespoon toasted ground flax
- 1 1/2 scoops Trader Joe's berry-flavored super green powder (or other brand), optional
- 1/2 cup organic nonfat plain or vanilla yogurt
- 3 small white peaches, pits removed and sliced (you can use frozen)
- 1 banana, broken into chunks
- 1/2 cup blueberries (you can use frozen)
- 1 1/2 teaspoons ground cinnamon
- 2 handfuls of ice, if desired
Put all ingredients into a blender—almond milk on the bottom—and whiz until smooth.