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Papaya and Arugula Smoothie for Stable Blood Sugar and Gut Health

Posted on February 7, 2026 by Tom

Papaya + Arugula Blood Sugar–Friendly Vegan Smoothie

This is a metabolic smoothie that happens to taste good, built to use up fresh papaya and arugula while staying vegan, gut-supportive, and blood sugar friendly.

Want the bigger system behind the results? Visit the Blood Sugar Reset Hub .

Ingredients (1 large smoothie)

1 cup fresh papaya, cubed
1 to 1½ cups fresh arugula (mild, peppery, insulin-friendly)
¾ cup unsweetened plant milk (almond, flax, or hemp)
½ cup frozen blueberries
1 scoop clean organic vanilla protein powder
1 tablespoon chia seeds
1 tablespoon ground flax
1 teaspoon MCT oil
Ice as needed for thickness

Flavor + blood sugar support

½ teaspoon vanilla extract
¼ teaspoon lemon extract (brightens flavor and supports glucose response)
Monk fruit extract to taste
Pinch of cayenne pepper (optional but powerful for insulin sensitivity)

Directions

Add plant milk to the blender first.
Add arugula, papaya, frozen blueberries, and protein powder.
Add chia, flax, and MCT oil.
Blend until fully smooth, then add ice to thicken and blend again.
Optional: add cayenne and blend 5 seconds more.

Best timing tip: Drink this after movement or as your first meal of the day. Both improve glucose handling, especially with papaya.

Why This Works (without wrecking blood sugar)

Papaya stays moderate glycemic when paired with fiber, fat, and protein.
Arugula adds bitter compounds that slow glucose release and support the liver.
Blueberries add polyphenols without a sugar spike.
Protein + seeds + MCT flatten the glucose curve hard.
Citrus + cayenne subtly improve insulin signaling.

This is not a fruit smoothie. It is a metabolic smoothie that happens to taste good.

Optional Variations (based on mood)

Chocolate Papaya Greens Version

If you want this to feel like dessert while staying clean and blood sugar friendly:

Swap vanilla protein for chocolate protein powder
Add ¼ teaspoon hazelnut extract
If you have it, add a tiny pinch of cinnamon

Tastes like a weirdly healthy Nutella-adjacent thing.

Tropical-Lean (Still Blood Sugar Friendly)

If you want more tropical flavor without pushing glucose:

Reduce papaya to ¾ cup
Add ¼ cup frozen passion fruit or dragon fruit
Skip mango and pineapple here (save those for post-workout)

Gut-First Version

If digestion is the priority and you want to blunt glucose even harder:

Add ½ teaspoon psyllium husk
Blend longer and drink slower

This will dramatically blunt any glucose rise.

One Important Tip

Drink this after movement or as your first meal. If you want the smoothest blood sugar response, do a quick 10-minute walk first, then drink it slowly.

Tom
https://linktr.ee/metalpalace

tombirkenmeyer.com

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