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.

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.
Reduction in fatty liver and blood lipids
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.

Pinterest image of a banana and cinnamon smoothie with text that says cinnamon banana smoothie for weight loss and insulin resistance

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. It is inline with the dietary recommendations in the Mastering Diabetes program that teaches people how to reverse insulin resistance and lose weight.

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!

The following smoothies are also great for weight loss:

How to make a smoothie for weight loss

Papaya Banana Smoothie for Weight Loss

Berry Beet Smoothie

Matcha Mango Smoothie for Weight Loss

Green Smoothie for Weight loss

Watermelon Smoothie for Weight Loss