Fruit & Green Smoothies: What Diabetics Should Know

– by Ariel Policano

Today we get ready to kick off our transition week for the 21-Day Green Smoothie Detox!  We’ve had all sorts of questions come in prior to the detox, including a few requests about whether consuming green smoothies that contain a lot of fruit should be a concern to Diabetics.

We passed on our question to Naturopathic Doctor, Ariel Policano.

If you’re diabetic, should you be wary of bananas and mangos with your spinach and chard?  Find out what Ariel has to say…

The answer is – yes.

Having green smoothies will increase your mineral consumption, which is awesome! This improves your body’s ability to process insulin, which ultimately means healthier blood sugar levels for you.

Still, it is possible for the high consumption of fruit to raise blood sugar, even with a beautiful green smoothie. I have found this to be true particularly when drinking smoothies in the morning, as opposed to around 2-3 in the afternoon (an afternoon pick-me-up). This is probably because our morning one is consumed alone, on an empty stomach.

Either way, when concerned about blood sugar levels, it is best to keep fruit content low, as in “for flavor only”. For example, 1/2 a banana or 1/2 mango per 2 cups of smoothie. You could also opt for low glycemic fruits like blueberries in the amount of no more than one cup.

Try a small amount of hemp seed oil, flax oil or ground flax seeds in your smoothie. This will slow down the release of the fruit sugar into your bloodstream.

People who are aiming to balance their blood sugar levels have been also opting for low glycemic “savory” green smoothies that include no fruit, but greens, herbs, veggies (tomatoes are good) and about 1/4 to 1/2 avocado. This would be a good choice for you to play with!!!

With love,


Ariel Policano, NMD



We had a great question/comment come in!  So we’ve added a little more information for you here from Ariel!

Question from Larissa:

Would the same rules apply for hypoglycemics? Thanks!

Answer from Dr. Policano:

Yes! People with hypoglycemia would definitely benefit from the recommendations above.

There are similar issues going on with both diabetics and hypoglycemics. Hypoglycemia is definitely the first sign that the body’s mechanisms for properly regulating blood sugar are not working properly. This moment in time is the best place to stop this cycle before it progresses.

Hypoglycemia typically has at least part of its origin in a deficiency of minerals. This deficiency, particularly of chromium among others, can eventually lead to insulin resistance. Enjoying green smoothies as described above will help to ultimately stop the hypoglycemic symptoms, which will truly improve your overall sense of well-being.

The 21-Day Green Smoothie program is an excellent way to heal your hypoglycemia, so…go for it!


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  2. Renee says

    Is there a difference in doing plain green smoothies and adding greens to my superfood smoothies?


    Reply by stacey on January 7th, 2011

    Hi Renee… What kind of difference are you asking about my dear? We mainly just encourage people to “add more greens”. We tend to favour the simpler foods rather than the superfoods just because we believe green smoothies should affordable and accessible to everyone. xoxo Stacey


  3. says

    Thank you Dr. Policano for your reply, and thank you Larissa for asking, and thank you Stacey for your timely help in connecting all the dots!
    Hypoglycemia is an issue in my family (mother, sister) and I know I have those tendencies (bordeline, tho’ not full-blown). I’ve experienced the spaciness that comes from too much fruit in smoothies, usually if I drink them either early in the a.m. or too late in the day (after an evening job). I was worried about becoming spacey during the day, and at work, and since I just signed up for the 21 day detox I was starting to look up savory recipes. This came through and validated what I had gone thru (some spaciness) and how to handle it.
    Nice to know, too, that this kind of diet can help to “stop the cycle before it progresses” — preventative. Love that.
    Thx so much to all.


    Reply by stacey on January 7th, 2011

    Glad to hear we could help Patricia! You’ll find a few extra savory recipes by searching the blog and I think there may be some in the General Green Smoothie Madness section of The Emerald Lounge too! They go by a few different names: green soups, blended salads, green savories, green savouries, and raw soups. Doing a search for any of those should help you find more recipes! xoxo


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