Low Glycemic Index Breakfast Smoothie

I recently realized I wasn’t taking care of my hypoglycemia as well as I should be. When I got to college, fruit became my go-to snack (or meal). It’s easy, satisfying, and when my blood sugar plummets it’s the quickest thing to get me back on my feet. By eating fruit to combat the lows I was creating a habit of needing to eat more often.

The more fruit I eat, the quicker my blood sugar drops. This is my insulin spiking. Ever eat a bagel and freel hungry not too long afterwards even though it seemed like a lot of food? It’s the same concept, those types of carbohydrates run through the body pretty quickly. Assessing how I felt in early August after a summer of living in New York City forced me to try something different.

Stress pulls us away from a state of connecting to our bodies where we listen to its needs. The pace of my summer work in New York City certainly produced enough cortisol that I felt out of balance and out of touch with my health.

The first step was to look at what I was eating. I was always on-the-go, and therefore, eating a lot of fruit. Bananas and tropical fruits are my favorites. They fall high on the glycemic index, so I was feeling low more frequently and consequently eating more than I needed to. Breakfast for me before work was quick and easy: coffee, overnight chia oats with some kind of fruit like mango or pineapple.

Then I’d get to work, and by 10 I’d feel dangerously low again. So, I’d run across the street and grab a smoothie that was loaded with fruits and veggies and some plant-based protein. The veggies were great, but I didn’t need more fruit because I’d be low again by noon. Eat a salad, work for a few more hours, then the low feeling would start and I’d reach for a pack of barnanas or a soy yogurt. Eating at work is not mindful either, you’re essenitally sitting all day plugged into a computer screen.

Dinner would be my most balanced meal of the day. Making dinner my most balanced meal of the day though isn’t ideal, because I needed the kind of energy I got from my dinner to stabilize my insulin during the day.

Once my work ended for the summer, I took a hard look at how I felt and where I was going wrong. As a plant-based eater, it’s easy to forget that even though your diet consists of fruits and vegetables you need to be balanced with how you consume those foods too.

My new routine for breakfast is eggs and avocado or a smoothie that’s much lower on the glycemic index and keeps me fuller for waaaaay longer. Recipe here:



  • 5 ice cubes
  • 1/2 banana (frozen and sliced)
  • 1 tsp spirulina
  • 1 handful of fresh greens
  • 1 handful other frozen seasonal fruit (optional)
  • 1 tsp vanilla extract
  • 1 scoop Sunwarrior vanilla protein powder
  • 1 cup unsweetened coconut milk or almond milk
  • bee pollen, granola, chia seeds, coconut flakes


Blend ice, banana, spirulina, greens, vanilla and milk until smooth. Add toppings and enjoy, but go easy on the granola if you want to stay low on the glycemic index.

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