Amla Green Tea Smoothie


This smoothie is not just a treat for the senses but also a go-to choice for individuals managing diabetes or focusing on overall health improvement.

Recipe: Stefanie of Green Sage Life

Bursting with the natural sweetness of navel oranges and mangoes, the creaminess of banana, and the nourishing qualities of spinach, it stands as a testament to both flavor and nutrition. The inclusion of Amla Green Tea, celebrated for its significant health benefits, particularly in maintaining blood glucose levels, adds a refreshing and invigorating element to this beverage.

Perfect as a morning energizer or a rejuvenating afternoon delight, this smoothie goes beyond being just a drink – it's a fusion of healthful indulgence and culinary creativity, promising a delightful experience in every sip.

Unpeeling Health: The Sweet Benefits of Navel Oranges for Diabetes and Weight Loss

Navel oranges are a nutritious and delicious fruit that offer a variety of health benefits, making them a great choice for people living with diabetes or those trying to lose weight.

Nutritional Profile of Navel Oranges:

Navel oranges are an excellent source of several vitamins and minerals. Primarily, they are known for their high Vitamin C content, which is crucial for immune system function, skin health, and wound healing. A medium-sized navel orange can provide about 70-90% of the daily recommended intake of Vitamin C. They also contain good amounts of other essential nutrients, such as:

  • Fiber: A medium navel orange contains about 3 to 4 grams of dietary fiber, which is about 10-15% of the daily recommended intake. Fiber is important for digestive health and can help prevent constipation.
  • Potassium: This mineral is vital for heart health, muscle function, and maintaining a healthy blood pressure level.
  • Vitamin A, Vitamin B6, and Calcium: While in smaller amounts, these nutrients contribute to overall health, supporting vision, brain function, and bone health.

Benefits for Diabetes:

For people living with diabetes, navel oranges can be a beneficial addition to their diet, primarily due to their fiber content and low glycemic index (GI). The fiber in oranges helps to slow down the absorption of sugar into the bloodstream, preventing spikes in blood glucose levels. Additionally, the low GI means that they release sugar gradually, aiding in better blood sugar control. However, portion control is important, as overconsumption of any fruit can lead to increased blood sugar levels.

Weight Loss Advantages:

Navel oranges can also be a smart choice for weight loss. They are low in calories yet high in fiber and water content, which can promote a feeling of fullness and reduce overall calorie intake. The sweetness of the orange can also satisfy sugar cravings in a healthy way, making it a good snack for those looking to reduce their intake of unhealthy sweets. Their nutrient density provides essential vitamins and minerals without the added calories from fats or sugars.

In conclusion, navel oranges are not only flavorful but also packed with nutrients that offer several health benefits. Their composition makes them suitable for people managing diabetes and those who are on a weight loss journey. As with any dietary choice, moderation is key to balancing blood sugar levels and maintaining a healthy weight.

Going Bananas for Health: How this Sweet Fruit Aids Diabetes Management and Weight Loss

Bananas are a popular and versatile fruit known for their sweet taste and soft texture. They are not only a staple in many diets around the world but also bring a host of nutritional benefits, making them a beneficial addition for individuals managing diabetes or those on a weight loss journey.

Nutritional Profile of Bananas:

Bananas are an excellent source of several key nutrients:

  • Vitamins: They are high in Vitamin B6, which is vital for brain health and metabolism, and contain moderate amounts of Vitamin C, essential for immune function and skin health.
  • Minerals: Bananas are renowned for their potassium content, a mineral that is crucial for heart health, blood pressure regulation, and proper muscle and nerve function.
  • Dietary Fiber: They contain a significant amount of fiber, particularly when they are not fully ripe. This fiber aids in digestive health and helps to regulate blood sugar levels.
  • Natural Sugars and Carbohydrates: While they are higher in sugars and carbs than some other fruits, these are natural sugars, and the presence of fiber helps to moderate blood sugar spikes.

Benefits for Diabetes:

For people with diabetes, bananas can be a nutritious part of the diet. The key is to monitor portion sizes and choose bananas that are not overly ripe, as the sugar content increases as bananas ripen. The fiber in bananas can help to slow the absorption of sugar in the bloodstream, preventing rapid spikes in blood glucose levels. Including them as a part of a balanced diet, paired with other low-GI foods, can be beneficial.

Weight Loss Advantages:

Bananas can also play a role in a weight loss diet. They provide a natural source of sweetness and are a healthier alternative to sugary snacks. The fiber content in bananas aids in providing a feeling of fullness, which can help in reducing overall calorie intake. Additionally, the potassium in bananas can help in reducing water retention, which is beneficial for weight loss and overall health.

In conclusion, bananas offer a wealth of nutritional benefits. They are particularly useful for those looking to manage diabetes and can be a smart choice for individuals trying to lose weight. As with all foods, moderation and mindful eating are key to reaping these health benefits effectively.

Amla Amazement: The Superfruit Revolutionizing Health

The Amla berry, also known as Indian gooseberry, is a superfruit that's been a cornerstone in Ayurvedic medicine for centuries. Its rise in global popularity is not without reason – amla berries pack a powerful nutritional punch, making them particularly beneficial for individuals managing diabetes or those on a weight loss journey.

Nutritional Profile of Amla Berries:

Amla berries are an exceptional source of several nutrients:

  • Vitamin C: They are incredibly high in Vitamin C, with concentrations higher than most fruits, including oranges. This is crucial for immune system support, skin health, and collagen formation.
  • Antioxidants: Amla is rich in antioxidants, which help in combating oxidative stress and reducing inflammation in the body.
  • Fiber: The fiber content in amla berries aids in digestion and helps in maintaining stable blood glucose levels, making it ideal for diabetes management.
  • Minerals: They contain a range of beneficial minerals, including iron and calcium.

Benefits for Diabetes:

For people with diabetes, amla berries are extremely beneficial. The fruit's low glycemic index means it doesn't significantly impact blood sugar levels. Its high fiber content aids in slow sugar absorption, thereby preventing sudden spikes in blood glucose. Additionally, studies suggest that amla may help improve insulin sensitivity, further aiding diabetes control.

Weight Loss Advantages:

Amla berries are also a great addition to a weight loss diet. Their low calorie yet nutrient-dense profile makes them an ideal snack for those looking to shed pounds. The fiber in amla berries can promote satiety, reducing overall food intake. Furthermore, the metabolism-boosting properties of amla can aid in more effective fat burning.

In summary, amla berries are not just another fruit; they are a nutritional powerhouse with numerous health benefits. Particularly beneficial for those with diabetes and those aiming for weight loss, amla berries offer a natural, health-boosting alternative to conventional snacks and supplements. Incorporating this superfruit into the diet can be a simple yet effective step towards better health.

Amla Green Tea Smoothie


  • 1 navel orange, peeled
  • Half a frozen banana, sliced
  • 1 cup frozen mango chunks
  • 1 tbsp ground flaxseed (or hemp seeds, or chia seeds)
  • 1 cup baby spinach
  • 1/2 tsp vanilla extract (optional)
  • 2 scoops Amla Green Tea (original)
  • 1 cup coconut water


Combine all the ingredients in a blender and blend until smooth. Divide between two drinking glasses. Serve immediately and enjoy!