Why I Don’t Recommend Smoothies for Insulin Resistance

And what to eat instead if you want to actually balance your blood sugar

If you’ve been diagnosed with insulin resistance, pre-diabetes, or type 2 diabetes—or you suspect your hormones and metabolism are out of balance—you’ve probably asked:

“What’s a healthy breakfast?”

For years, the popular answer has been smoothies. They’re quick. Easy. You can hide some spinach and protein powder and feel like you’re doing something good for your body.

But here’s the thing I’ve learned—both from science and experience: Smoothies are not your blood sugar’s friend. And they’re definitely not the best choice if you’re trying to heal insulin resistance naturally. Let me explain why.

The Problem with Smoothies: It’s Not Just the Sugar

Yes, smoothies often contain fruit (and sometimes sweetened yogurt or juice), but even if you make a low-sugar version, there’s a bigger issue at play: fiber breakdown.

When you blend food at high speed, you destroy the natural structure of fiber. That fiber is what slows down the absorption of glucose into your bloodstream. Without it, even a “healthy” smoothie can hit your system fast—spiking insulin and creating the same rollercoaster effect you’re trying to avoid.

Think of it like this: Eating a whole apple with almond butter? Slow, steady fuel. Blending that apple into a smoothie? Fast-track sugar hit.

The Body Doesn't Register Liquids the Same Way

Another issue? Your brain and digestive system don’t process liquids like they do solids.

You can drink a smoothie in 60 seconds and still feel hungry an hour later. That’s because chewing, digestion, and the release of satiety hormones like GLP-1 are slower and more effective with whole food meals.

For women trying to reverse insulin resistance, this matters. You want meals that:

• Keep you full for 4–5 hours

• Don’t spike your blood sugar

• Support your hormonal rhythms, especially in midlife

Smoothies don’t reliably check any of those boxes.

Signs Your Smoothie Might Be Sabotaging You

If you’re drinking smoothies regularly, you may notice:

• Mid-morning crashes or hunger

• Afternoon cravings (especially for carbs)

• Higher fasting glucose

• Weight plateau despite “eating clean”

• Mood swings or energy dips after breakfast

These are all signs that your blood sugar may be swinging more than you think—even if your smoothie is packed with “healthy” ingredients.

So, What Should You Eat Instead?

Don’t worry—I’m not leaving you hungry.

Here are a few blood sugar-friendly breakfast options that I personally use and recommend to my clients healing insulin resistance:

1. Egg Muffins + Avocado

Make a batch of egg muffins (eggs, ground sausage, spinach, dairy-free cheese if desired) and pair them with half an avocado for healthy fat.

✔ High in protein

✔ Full of whole-food fat

✔ Keeps you full for hours

2. Chia Pudding with Collagen + Berries

Chia seeds are loaded with fiber and fat. Mix with coconut milk, add a scoop of collagen, and top with a few blueberries or raspberries.

✔ Gentle on digestion

✔ Supports gut health and satiety

✔ Easy to prep ahead

3. Leftovers for Breakfast

Who says breakfast has to look like “breakfast”? Reheat protein and vegetables from last night’s dinner. Add olive oil or tahini drizzle.

✔ Simple

✔ No extra cooking

✔ Balanced and blood-sugar-friendly

4. Sausages + Sautéed Veggies

Quick, savory, and satisfying—this combo hits your protein and micronutrient needs first thing.

Bonus Tip: Don’t Skip the Salt and Fat

Women healing insulin resistance often need more minerals and fat, not less.

That means:

• Salt your food (with mineral-rich salt like pink Himalayan or Celtic sea salt—not table salt)

• Cook with healthy fats (tallow, avocado oil, ghee)

• Don’t fear the yolk—eggs are nutrient-dense and powerful for hormone support

Why This Matters

Healing insulin resistance is not about chasing trends or copying someone else's meal plan. It’s about giving your body what it needs to restore sensitivity to insulin—one meal, one habit, one choice at a time.

Smoothies aren’t evil. But for women in midlife, dealing with insulin resistance, metabolic shifts, or hormonal changes, they often do more harm than good—even when made with “clean” ingredients.

And if your body has been trying to get your attention, don’t ignore the signs. Crashes, cravings, weight struggles, and energy dips are signals—not moral failures.

Ready to Ditch the Confusion?

If you’re tired of Googling and guessing your way through breakfast—or anything else related to insulin resistance—come join me in my free Facebook group. We’re all about real healing without the gimmicks, one faithful step at a time.

👉 Coach Mary Beth's No Blood Sugar BS Facebook Group

You can heal. You don’t have to do it perfectly. But you do have to do it intentionally. Let’s take that next step together.

—Coach MB