Summer is well underway and you may have noticed that smoothies and other blended drinks are a popular trend. Smoothies can be a healthy choice when made with ingredients such as vegetables, fruit, milk, or yogurt. However, sometimes smoothies can be loaded with not-so-healthy ingredients such as syrup or ice cream. These ingredients can add a lot of sugar to the smoothie and may cause your blood sugar to spike and then drop quickly. This can leave you feeling hungry, lethargic, and unsatisfied. Girls with PCOS should try to maintain a consistent blood sugar level by having snacks balanced with protein, fat, fiber, and carbohydrates consistently throughout the day.

A healthy smoothie for someone with PCOS should include a blend of ingredients with protein, fat, and fiber to keep you full as well as provide antioxidants, vitamins, and minerals. The right smoothie will help to provide energy and prevent low blood sugar between meals. Don’t forget, it is important to keep an eye on the portion sizes. For example, a breakfast smoothie for most people should contain about 400-500 calories and as a snack a smoothie should be between 200-300 calories. Check out the table below to mix and match your favorite ingredients into a delicious summer smoothie for the beach or day at the park!

Best High-Protein Ingredients:

• Nonfat or low-fat Greek yogurt
• Plain yogurt
• Nonfat or low-fat milk
• Plain soymilk
• Tofu
• Peanut butter
• Almond butter

Best Fruits (use fresh or frozen):

• Berries (strawberries, blueberries, raspberries, blackberries)
• Banana
• Pineapple
• Cherries
• Kiwi
• Mango
• Apple

Best Vegetables (use raw or cooked):

• Carrot
• Kale
• Spinach
• Avocado
• Cucumber
• Celery

Additions for flavor and additional nutrients:

• Flaxseed
• Chia seed
• Old-fashioned oats
• Vanilla extract
• Spices (cinnamon, nutmeg, ginger)
• Unsweetened cocoa
• Unsweetened almond milk

Or try our favorite Green Monster smoothie:

Ingredients:

• 7-8 ounces of unsweetened almond milk
• 3-4 handfuls of raw spinach or kale
• ½ cup frozen strawberries
• ½ banana
• 6-8 ounces of low-fat vanilla Greek yogurt
• 1 TB chia seeds (optional – added fiber & healthy fat)
• 1 cup crushed ice

Instructions:

• Place all the ingredients in a blender, blend until smooth and creamy, and enjoy!

– Dietitian Jill