This banana and cinnamon smoothie for weight loss is great for insulin resistance and diabetes. The easy banana and cinnamon smoothie only has four ingredients: cinnamon, unsweetened almond milk, banana, and hemp seeds.
It is free from added sugar yet a delicious banana smoothie that will help you reach your weight loss goal. Hemp seeds are my favorite plant-based protein source, especially for smoothies.
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Bananas and cinnamon are the perfect combination for weight loss. However, cinnamon is the star of this diabetes-friendly smoothie as it has potent anti-inflammatory and anti-oxidant properties for weight loss and improving insulin sensitivity. The natural sweetness from bananas and cinnamon powder makes the best banana smoothie recipe.
Banana is an excellent source of fiber for gut health, weight loss, and stabilizing blood sugar levels. Using a green banana is better than a ripe banana as a green banana contains more resistant starches and less sugar than a ripe banana. But regardless, banana is a fantastic food for weight loss and diabetes as fiber provides satiety.
This study demonstrates the beneficial effects of banana pulp fiber for improving blood lipid levels, fatty liver, and gut health. Banana increases beneficial micro-organisms and decreases obesity-associated bacteria.
Weight gain and diabetes share similar underlying causes, such as imbalanced gut bacteria, insulin resistance, and inflammation.
According to Cronometer, which is a fantastic app for tracking the nutritional and caloric value of recipes and foods this banana cinnamon smoothie contains:
- 265 calories
- 9 grams of protein
- 27 grams carbohydrates
- 13 grams fat
To lose reverse fatty liver and lose weight by eating a low calorie diet try substituting this banana drink recipe for weight loss for one of your main meals. Professor Roy Taylors research demonstrates that one of the fastest ways to lose weight and thus reverse fatty liver and type 2 diabetes is to eat a very low calorie diet.
If you wan to lose weight and are using this cinnamon banana smoothie for a meal substitute you may also want to add a scoop of metabolic maintenance detox complete for essential vitamins, minerals and protein to meet essential nutrient and protein needs.
Benefits of this banana and cinnamon smoothie for weight loss include:
- Improved insulin sensitivity
- Promotion of healthy gut bacteria
- Fiber for satiety and production of short-chain fatty acids that nourish and heal the intestinal lining, especially in the colon.
- Anti-oxidant and anti-inflammatory
Bananas have a lower GI impact than many other fruits and contain lots of fiber to keep you feeling full. Fibers contain zero calories yet help you to feel full for longer, which is excellent for weight loss. Thus fiber can reduce feelings of hunger and the amount of food you eat.
For the best weight loss results, it is best to use an unripe banana as they are higher in resistant starches and low in sugar compared to an overripe banana. Although the choice is yours :)
Cinnamon has been studied for weight loss and found effective for reducing body weight, waist circumference, and fat mass in adults.
This cinnamon banana smoothie is just one of the refreshing and healthy recipes in my 16 Healthy Smoothie Recipes for Weight Loss and Liver Detox E-book that you can sign up to access. This beautifully designed E-book is perfect for printing on standard letter paper, making it easy to add to your own personalized recipe book binder, so you’ll always have your favorite health-boosting smoothies right at your fingertips.
Benefits of banana and cinnamon before bed
To promote better sleep, you can also enjoy this banana cinnamon smoothie before bed. Bananas are a good source of magnesium and potassium. Magnesium is a relaxation mineral essential for reducing stress for a night of better sleep.
Cinnamon is one of the best spices to balance blood sugar levels by improving insulin resistance. Normal blood sugar levels and a healthy liver are critical for optimal sleep. Blood sugar spikes and dips can throw hormones such as cortisol out of whack.
Cortisol is secreted when blood sugar levels dip too low, and the liver can’t make enough glucose between meals. And guess what? High cortisol levels at night will wake you up or make you feel wired yet tired. No fun.
In a study done in rats, a cinnamon extract increased melatonin levels, a hormone essential for sleep. Cinnamon also decreases norepinephrine, a stress neurotransmitter that can prevent you from sleeping optimally.
If you have insomnia or can’t sleep at night, try this cinnamon banana smoothie before bed or in the evening.
Optional additions for this banana cinnamon smoothie for weight loss
You can add nuts or seeds such as whole almonds, cashews, sunflower, and pumpkin seeds to provide more sustenance. Small amounts of nuts and seeds are great for weight loss as they provide satiety and are low in saturated fats, which are the worst fats for insulin resistance. Nut butter, such as almond butter, tastes yummy as well.
Chia and flax seeds are also fantastic additions as they are a great source of anti-inflammatory omega-3 fats for weight loss. Chia seeds are also an excellent plant source of protein.
You can also add some pea protein powder or collagen powder for more protein. Adding protein and small amounts of nuts and seeds will help slow down sugar’s release into the bloodstream for long-lasting energy.
Adding maple syrup or vanilla extract makes such delicious smoothies and tastes incredible in this creamy smoothie.
It is super easy to make this cinnamon banana smoothie. Measure all the ingredients into a high-speed blender with ice cubes and enjoy. You can use fresh or frozen bananas, depending on what you have or prefer. I often freeze bananas before they get too ripe and use them in smoothie recipes, as it is a great way to use up bananas that are about to go bad.
The sugar-free smoothie for diabetes and weight loss is naturally sweetened with 2 tsp of cinnamon which has been proven to lower blood sugar levels and increase insulin sensitivity.
This banana and cinnamon smoothie is a great healthy smoothie to enjoy on festive holidays such as Christmas. Something about cinnamon reminds me of festive holidays and is warming for the body in the cooler months, but you can enjoy this diabetic-friendly smoothie any time of the year!
If you are looking for nourishing and liver-cleansing smoothies, be sure to check out these healthy smoothie recipes.
You can also subscribe to access my downloadable 16 healthy smoothies E-book for weight loss and liver detox that is designed to be printed on standard paper to create your own recipe book binder or upload it to your Google Drive for easy access to these delicious and healthy smoothies.
Banana Cinnamon Smoothie for Weight Loss
Equipment
- High speed blender
Ingredients
- 1 banana
- 1 cup almond milk
- 2 tsp cinnamon
- 2 tbsp hemp seeds
- 5 ice cubes
Instructions
- Place all ingredients into a high speed blender and blend for 20 seconds!
The following smoothies are also great for weight loss:
How to make a smoothie for weight loss
Papaya Banana Smoothie for Weight Loss
Matcha Mango Smoothie for Weight Loss
Green Smoothie for Weight loss
Watermelon Smoothie for Weight Loss
References:
Cinnamon supplementation positively affects obesity
Can 2% milk replace the almond milk and still be affective.
Great question, dairy can cause increased insulin resistance in some people and is also common food intolerance that causes weight gain and inflammation. Im sure the smoothie would taste great with 2% milk so you could give it a try and see how your body reacts :)
Can you substitute chia seeds for the hemp?
Hi Melissa, ya you can forsure :) I often add chia seeds to my smoothies too they just have a different texture to hemp seeds as they absorb water and can thicken the smoothie if you let it sit before consuming.
Cheers,
Amber
Can you substitute any other plant milk for the almond milk? Almond farming it very detrimental to the bee population.
Yes you sure can!