Is Drinking A Smoothie A Smart Idea For People With Diabetes
The answer is: It depends. On the one hand, smoothies can be a great way to boost your nutrition. In general, these popular beverages provide vitamins, minerals, antioxidants, fiber, protein, and healthy fats. People who fall short of recommended amounts of fruits and vegetables can make up for that deficit by drinking them in the form of a smoothie. And, when used in the right way, smoothies can be part of a weight-loss plan, too.
Recipe: Low Sugar High Protein Dairy Free Smoothie
In our home we face diabetic challenges and issues with dairy. Plus, to be honest, were not big breakfast eaters. But thats not really an option when you need to keep your blood sugar level and some pep in your step! We turn to seasonal fruits , agave and soy to get the job done in a snap!
This recipe serves two healthy portions and will last in the fridge for 48 hours if it needs to . Its not complicated and is accomplished with little effort or time!
Ingredients Needed:6oz Silken Tofu 3/4 C. Soy Milk 2 C. Fruit 1tsp Vanilla extract
Directions:Add soy milk and tofu to blender along with unfrozen fruit . Make sure these items are on the bottom will help with a smooth blending process! Next add in frozen fruit and blend. Add agave to taste and vanilla if desired. Blend and enjoy!
If you dont have any fruit thats frozen add a few ice cubes, although that can cause the mixture to be a bit more grainy or loose. Each serving boasts 10+ grams of protein and only natural sugars. The agave helps balance the sugar from the fruit and relieves morning sugar spikes! Plus it doesnt leave you with the how shall we put this lightlyemergency run to the bathroom that some smoothies can leave you with!
How To Make A Diabetes
The great thing about smoothies is that you can mix and match ingredients to your liking. To make a diabetic-friendly smoothie, follow these general guidelines:
- Add 1-3 cups of non-starchy veggies to your blender, such as leafy greens, cauliflower, and celery.
- Add ¾ cup of low-sugar fruit to your blender, such as frozen mixed berries and lemon.
- Add some healthy fats, such as ½ an avocado and/or 1 tablespoon almond butter.
- Add a pinch of spice, some fresh herbs, and/or extracts for flavor.
- Add 1-2 cups of low-carb liquid, such as water or unsweetened almond milk.
- Blend in a high speed blender and enjoy!
While you can opt to buy all of the smoothie ingredients, wash the produce, and chop everything up, not everyone has the time to do so. A quicker, more accessible option is to use pre-portioned smoothie packs from Blendtopia.
Blendtopia offers three keto smoothie optionsKeto Green Smoothie, Keto Berry Smoothie, and Keto Chocolate Chai Smoothie. We also offer a Keto Smoothie Variety Box, which includes 12 pre-selected keto-friendly smoothies. When a food is labeled as keto, it means its low in carbs, moderate in protein, and higher in fat. This macronutrient profile makes Blendtopia keto smoothies ideal for those with diabetes.
What About Green Smoothies for Diabetics?
Read Also: Mango Smoothie For Weight Loss
Low Carb Smoothies For Diabetics
Om is an inquisitive foodie who likes to share recipes that everyone can enjoy.
These diabetic-friendly smoothies will help you live a healthier life.
My important message to all diabetics: Donât suffer through your sweet craving anymore. You can satiate your sweet tooth without throwing your blood sugar off balance. I know it can be boring to eat just fruits. They are sweet and low in calories, but sometimes our hard-to-please taste buds might want something a bit more fancy. These low-carb smoothies might be the healthy answer for you.
Its a recurring question by diabetics: if smoothies are so healthy, as claimed by many, then why cant people with diabetes are advised against having them.
This creates an impression that smoothies are a general no-no for diabetics. And thats not completely right.
Diabetes does not necessarily mean the end of feel-good food forever. When it comes to diet, diabetics actually have to take care of three important things: What you choose to eat, how much you eat, and when you eat. The key is balance. You can still eat your favorite foods, but you might need to eat smaller portions or enjoy them less often.
Here are some tips through which you can turn your smoothie into a healthy smoothie:
- Almond or Peanut Butter
Cherry Almond Cinnamon Green Smoothie
This smoothie has two whole cups of fresh spinach, though you can hardly taste it. The cinnamon is key in the ingredient list as it helps regulate blood sugar. The almond butter provides long-lasting protein and healthy fats, and the cherries offer a lowkey sweetness that makes it seem indulgent. But it isnt.
You May Like: Small Hand Blender For Smoothies
What Should You Not Mix In A Smoothie
Even though some foods might make your smoothie taste delicious and like a milkshake, they are not serving your mind or body. When making a smoothie, dont add sugary fruit juices, ice cream, canned fruit in syrup, frozen yogurt, or chocolate syrup. If youre really craving one of these items, make it a special treat and not an everyday thing.
The Following Are Included In This List:
protein shakes for diabeticss should be kept as short as possible.
Quality is more important than an inexpensive protein shakes for diabetics. Key words are frequently made out of ceramic, stainless steel, and carbon steel.
In contrast, ceramic mechanisms lose their taste more easily and are more likely to break.
Due to the consistency and durability of ceramics, they tend to hold their flavors better than carbon steels or stainless steels. Additionally, rust is highly likely to develop.
A person can select a material based on its strengths and weaknesses.
Recommended Reading: What Is In A Banana Smoothie
Also Check: Smoothies To Increase Breast Milk
Spirulina Breakfast Smoothie Diabetic Friendly Snack Station
This easy-to-make pork quiche is an excellent way to start your day with wood-fired taste. Barbecued pork steak and bell peppers are folded into a mixture of eggs, home cheese, and shredded cheese, after that baked till gold brownish.
You May Like: Best Mixer Grinder For Smoothies
Ideal Ingredients For Diabetic Smoothies
Its important to remember that your smoothie is as healthy or unhealthy as the ingredients you include in it.There are ingredients known to help regulate blood sugar levels, and smoothies provide a great opportunity to ensure you get them each and every day!The American Diabetes Association has published a list of the ten foods that every diabetics should eat, to superpower your diet.These foods have a low glycemic index and provide important nutrients that you dont usually find in sufficient quantities in the typical western diet, such as: calcium, potassium, fiber, magnesium, vitamins A , C, and E.Know someone expecting? Let them know about these pregnancy smoothie recipes!
Out of the superfoods recommended by the ADA, here are the ones that we believe are ideal for diabetic smoothies:
Don’t Miss: Yogurt Smoothie Recipes For Weight Loss
Smoothies And Diabetes Key Points
Point 1: Is the smoothie Im drinking too high in calories or carbs for me?
Point 2: I want to know what the ingredients are in the smoothie. Check the ingredients in your smoothie recipe or if you are buying a smoothie at a restaurant, check to see if they have the nutrition information already calculated in both these scenarios. Is the smoothie made with just fruit or are there other ingredients? And if there are other ingredients, will those ingredients have an effect on your blood sugar, whether to help slow down the blood sugar rise or give your blood sugar a spike.
I did a quick check at a restaurant that serves smoothies, and they range from 410 to 780 calories and 43-131 grams of carb per serving. I found a restaurant that will use a low-calorie sweetener option, which brought down the calories to 190 to 680 and 43 grams to 101 grams of carb per serving. So this can give us a quick glimpse at the calories and carbs we are getting from a smoothie.Were you surprised or is that level of calories and carbs what you anticipated? Please understand that yes, the fruit is great food, but adding several fruits to a beverage wont make it a healthier beverage for your blood sugar results.
Ok now to Point 3: When are you drinking this smoothie? Is it for breakfast? As a snack? Before bed? Be aware that this could simply be a healthy halo. Im glad you are eating more fruit, but the combination of ingredients could make a difference in your blood sugar results.
How Green Smoothies Have Helped My Readers With Diabetes
I have collected countless testimonies from readers who have told me about how green smoothies have benefited their diabetic condition. I have heard from people who no longer need anti-diabetes medication, and who have brought their high blood sugar into the normal range!
One of the most striking green smoothie success stories I received was from a reader named Charles from Michigan. He shared his amazing story with me:
I lost a total of 35 pounds in 11 weeks. My doctor has discontinued ALL of my medications for high blood pressure, and I am no longer taking ANY insulin for my type 2 diabetes. I also have WAY more energy, I sleep better, and I am much more focused at work.
And then there was Allan from California. He wrote that: As a type 2 diabetic, improving my blood sugar numbers was a top priority. Since I began incorporating green smoothies into my lifestyle, my blood sugar numbers are excellent. My A1C number is currently 6.0 as opposed to a high of 7.5 . My fasting numbers are around 100 upon waking up each morning and fluctuate throughout the day based on what I eat. These current numbers reflect readings after having had my medication dose cut in half.
He continued by saying, I have lost 40 pounds.
Two other stories Ive published came from two women who were pre-diabetic and taking Metformin . A reader from Utah named Cara was able to cut back on Metformin. She shared her transformation with me:
Recommended Reading: Fruit Smoothie Recipes Without Yogurt
Cucumber Mint And Melon Smoothie:
For a crisp refreshing, salad in a glass, try cucumber, mint, and melon smoothies. Cucumbers are cold and crisp. I love to infuse water with them. For nutrients, they are a good choice for Vitamin A, phosphorus, manganese, and magnesium. They dont have any fat, salt, or carbohydrates. They pack a lot of fiber into your diet.Honeydew melon is a low glycemic index fruit. There are only about 60 calories in a cup of it, and only about 12 grams of carbohydrates. Its mostly made up of water, but loaded with fiber, and other minerals. You get some copper, B vitamin thiamine, phosphorus, niacin, and pantothenic acid.
I know what you will say about this next ingredient, but hear me out. Cauliflower, has 77% of your vitamin C needs daily. Its also a good source of vegetable protein, Vitamin A, Vitamin K, riboflavin, and thiamin. There is also B6, folate, phosphorus, and magnesium. You will be grinding the cauliflower up very finely. The other flavors will mask what you may have as a visual for a glass full of cauliflower. Just try it, trust me! I did. I will say it was surprisingly refreshing, and I will make this smoothie again. Nutritionally, mint leaves have a trace amount of vitamin A and C, but they are great to flavor this smoothie.
The Benefits Of Smoothies For Diabetes
First, lets look at the benefits of smoothies when it comes to diabetes.
Smoothies may be:
- A simple way to boost your intake of nutrient-dense wholefoods
- A way to help retain all of the fibre of its ingredients, which means steadier blood sugar levels
- Low GI, thanks to the fibre content and any protein and healthy fat sources added
- A good source of antioxidant-rich and anti-inflammatory nutrients
Want to experience all of these benefits?
The best smoothies for someone with diabetes are those based on wholefoods such as wholegrains, fruit, vegetables, nuts and seeds.
Read Also: Best Greek Yogurt For Smoothies
Also Check: High Power Blender For Smoothies
Why Smoothies Can Make A Great Snack Or Breakfast For People With Diabetes
Not only can you pack them with delicious, diabetes-friendly fruit but, when prepared tactfully and enjoyed in moderation, smoothies can also help you drop excess weight. Maintaining a healthy waistline is critical for people with diabetes because too much body weight is linked with insulin resistance. Thats why losing even just a few pounds counts. The Centers for Disease Control and Prevention notes that dropping a mere 5 to 7 percent of your body weight can help prevent prediabetes from progressing to full-blown type 2 diabetes.
But it is important to note that not all smoothies are healthy. Some may be processed with added sugar, meaning they may have the opposite desired effect on your weight and blood sugar. The best way to take control of what goes into your drink is by measuring out portions at home to help keep calorie and carbohydrate counts down.
If youre a newbie to making smoothies, here are a couple of tips:
- Add about 1 cup liquid as a base.
- When adding nonstarchy vegetables, such as spinach and kale, be generous with portions .
- Fruit should be portioned to about a single serving, such as 1 cup frozen berries or half of a banana.
- Additional ingredients, such as avocados, seeds, and nut butters, should be measured to about a serving, too. For example, use a quarter of an avocado, 2 to 3 tablespoons ground seeds, or 1 to 2 tbsp almond butter.
Pro tip: Avocados are super tasty in green smoothies, and they go great with dark cacao, too!
Smoothies For Diabetic Patients
These diabetic-friendly, whole-food smoothie recipes offer amazing health benefits, from losing weight to boosting energy. Whether you are just starting out on your weight loss journey or looking for healthy diabetic smoothies, this smoothie recipe book is the essential next step in continuing your pursuit of a healthier lifestyle.
Readers reported that these smoothie recipes not only helped them to shed pounds but also helped them to think clearly, sleep better, and improve overall health.
All recipes are quick and easy and take less than 10 minutes to make. Every recipe contains sustaining information to help you plan your meals and meet your dietary needs.
Read Also: How Do You Make A Smoothie At Home
Peanut Butter Banana Shake
½ cup low fat cottage cheese, one tablespoon peanut butter, ½ teaspoon ground cinnamon, two tablespoons raisins , three ice cubes, and four ounces skim milk or water.
This diabetic smoothie recipe is great for people who are looking to add more protein to their diet. The cottage cheese helps give this shake a creamy texture while the peanut butter provides an excellent source of healthy fats that your body needs. These are along with other essential nutrients like niacin and Vitamin E. Not to mention that cinnamon can help lower blood sugar levels. This is due to its high fiber content which also makes it great at helping you feel fuller longer.
Smoothies For Nutrition In Diabetes
Another reason to choose smoothies is when they deliver blood sugar-lowering foods and nutrients that you otherwise would not get. Leafy greens, such as spinach and kale, are prime examples because of their fiber, antioxidants, and magnesium. If you are not a fan of eating them in salads, you can get the goods without the taste by blending them into smoothies.
These are some other superfoods and blood sugar-lowering nutrients that you can get from smoothies if you choose.
- Blueberries and strawberries.
- Beta-carotene from carrots, sweet potatoes, and pumpkin.
- Omega-3 and omega-9 fats from flax, avocado, and peanut and nut butters.
- Calcium from almond milk, soy milk, yogurt, or tofu.
- Antioxidants and fiber from almost any healthy plant food: vegetables, fruit, nuts, and whole grains such as oats.
Recommended Reading: How To Meal Prep Smoothies
How To Make A Strawberry Banana Protein Smoothie
Making this recipe is as simple as putting all of the ingredients in a blender and blending! So easy, right? Here are all the details:
Step 1: Put all the ingredients in a blender and blend until fully mixed .
Step 2: Add water until the smoothie has the desired consistency. Start out with just a little water and then slowly add as much as you like.
Step 3: Serve over ice or use frozen berries to give the smoothie a thicker consistency.
Three simple steps, and you have yourself a perfect shake for a healthy snack or post-workout fuel up!
Also Check: Best Blender To Make Smoothie Bowls
Here Are 10 Fruits And Vegetables For Diabetes That Are Ideal Because They Pack A Slew Of Health Benefits While Helping To Regulate Your Blood Sugar
When eating fruits and vegetables, remember that fresh and raw is best whenever possible, although baking and steaming will also help retain nutrients. And if you think that fresh fruits and vegetables are mainly grown in the summer months, you might be surprised to know that there are several produce options that are available year-round in Canada.
Also Check: Best Almond Milk For Smoothies