[beefy]

I use a vitamix and have fruit in my post-workout smoothie.

For the non-fruit ingredients I use:

1 Cup water
1 Scoop whey protein powder
1 TBSP glutamine
organic baby carrots (6-8)
organic baby spinach (about 8-10 leaves)

For fruit I try for organic, fresh fruit (frozen if fresh unavailable or too expensive) and use:

4 large strawberries
1/4C of whole blueberries, blackberries or raspberries
1 small orange (mandarin/clementine) OR 1/2 a banana if a long, hard workout.

I usually also add ice just to thicken, unless the fruit is frozen enough.

And no, this never causes enough of a spike to worry about... but it could be because I have it post-workout... also the extra fiber from the carrots and spinach, and the protein from the whey concentrate should slow digestion/absorption of the fructose somewhat.

 

[beefy]

I should also add I've made smoothies with whole apples and grapes too, but they put me up a little higher than the berries do.

I threw in an entire apple and a small handful of grapes once (on the vine, including the vines) and spiked up to a 6.8 (122) in about an hour. Although that's not high enough for me to worry, it is higher than the berries put me.

I haven't tried an apple smoothie without the grapes, I'll try that tomorrow, maybe throw in a little no-sugar yogurt, cinnamon and stevia and pretend it's a dutch-apple-pie milkshake, LOL.