Smoothies are a great way to start the day with fiber, fat protein and lots of vitamins and minerals. While I don’t find just fruit smoothies to necessarily a bad thing, they do have a lot of sugars from the fruit. A great way to balance this sugar, and make sure it isn’t spiking our blood sugar, and therefore insulin, is to ensure that the smoothie also has fiber fat and protein. These will help to slow the digestion and maintain a steady blood sugar.

Berries are a low glycemic fruit as well, so they do not raise blood sugar as quickly compared to other fruits. Berries are also high in anthocyanins, which are flavonoids that have been shown to “protect DNA, strengthen cell membranes, help produce cytokines (therefore regulate the immune response), and produce an anti-inflammatory effect.” (Lila, 2004)

Flax meal is a rich source of plant based omega 3 fatty acids. Flax is rich in alpha-linolenic-acid, which has been tied to cardiovascular protection and a decreased incidence of myocardial infarction. (Rodrigues-Levya, 2010)

References:

Lila M. A. (2004). Anthocyanins and Human Health: An In Vitro Investigative Approach. Journal of biomedicine & biotechnology, 2004(5), 306–313. https://doi.org/10.1155/S111072430440401X

Rodriguez-Leyva, D., Dupasquier, C. M., McCullough, R., & Pierce, G. N. (2010). The cardiovascular effects of flaxseed and its omega-3 fatty acid, alpha-linolenic acid. The Canadian journal of cardiology, 26(9), 489–496. https://doi.org/10.1016/s0828-282x(10)70455-4