Peanut Butter And Banana Smoothie Bowl
We decided to throw another smoothie bowl recipe in here to mix things up, plus this one just sounds like a dessert! While it looks and sounds like a decadent dessert, its got an impressive 10-grams of protein and 7-grams of fiber. Plus it contains nutritious ingredients like bananas, chia seeds, and peanut butter. However, whats so great about smoothie bowls is that they are super versatile. Feel free to toss in any extra ingredients such as nuts, fruits, seeds, or even some shredded coconut.
This particular recipe calls for 1-cup of plain or vanilla soymilk, two frozen bananas, 3-tablespoons of peanut butter, 2-tablespoons of cocoa powder, 1-tablespoon of chia seeds, 1/4-teaspoon of vanilla extract, and then any additional toppers! Each bowl contains 15-percent of the recommended daily intake for calcium and vitamin C.
Are Smoothies Good For You
The answer is a little complicated basically, yes and no. Before we dive into my favorite diabetic smoothie recipes, lets talk about why.
Smoothies have become popular as a healthy, easy breakfast or snack you can enjoy on-the-go. However, not all smoothies are created equal.
In fact, many of the smoothies you can buy at a shop or the store are actually packed with sugar and unhealthy ingredients. Some are as bad as eating a candy bar!
The trick to making healthy smoothies? Its all in the ingredients.
Greek Yogurt With Berries
Greek yogurt with berries is an easy, tasty, and nutritious breakfast option that suits individuals with diabetes.
According to some studies, eating dairy products may improve blood sugar control and lower blood sugar levels. Its speculated that this may partly be due to yogurts probiotics, which help your body break down sugars (
- Carbs: 13.5 grams
- Fiber: 1.6 grams
This dish is relatively low in calories. If desired, you can add a tablespoon of crushed or slivered nuts for a boost of calories and healthy fats without increasing the carb content by much.
Greek yogurt with berries is a nutritious breakfast option. It may improve blood sugar control, partly due to the probiotics found in yogurt.
Read Also: Fruit And Yogurt Smoothie Recipes
Avocado Cherry And Almond Milk Smoothie:
This recipe has cherries, one of my favorite seasonal fruits. Cherries are good for you, and provide a wide variety of dietary benefits, including adding fiber to your diet, and 16% of daily Vitamin C. There is no fat, and no salt in cherries. They provide just 90 calories and 22 grams of carbohydrates per cup. A half cup serving is usually an ample amount when added with the other ingredients in this smoothie. Avocado may seem to be an unlikely pairing with cherries, but you will be pleasantly surprised at the taste. Avocados are good for you, but they are very high in fat content. Therefore, portion size with avocado is important.
They provide some fiber, vitamin K, folate, and pantothenic acid. There are 21 grams of fat, with only 15% in the saturated fat category, so avocados are mostly made up of good fats. There are 12 grams of carbohydrates, and a high potassium level, though avocados are low in salt. Added in small amounts to the diet, avocados are a source of good fats to increase HDL, or good cholesterol. You will also add a half a cup of fresh blueberries, and a half cup of almond milk to this smoothie. Yum!It is recipe # 5 here:
Potential Ways Green Smoothies Benefit Diabetics
I cant precisely tell you exactly what it is about green smoothies that can potentially lower abnormal blood sugar in certain individuals with type 2 diabetes.
I dont believe that there is a specific fruit or vegetable combination that does the trick.
Instead, a daily green smoothie kicks off a chain-reaction of lifestyle changes that reduce or eliminate the factors that exacerbate the disease, and reverses the condition in some individuals.
The top three benefits of green smoothies for type 2 diabetes are:
1 Weight Loss: Excess weight is a known risk factor for type 2 diabetes. Those who lose weight through diet and exercise are often able to reverse and effectively manage their diabetes. Green smoothies are a potent weight loss strategy that boosts fruit and vegetable intake.
2 Energy to Exercise: Exercise is another method that is known to reduce the symptoms and severity of diabetes. The overwhelming majority of those Ive interviewed who drink green smoothies report having more energy and exercising. Green smoothies are fitness food!
3 Healthier Diet Overall: Green smoothies are a step toward a diet and lifestyle overhaul that inevitably follows.
The overwhelming majority of people Ive interviewed who drink green smoothies on a regular basis also consume much less processed foods. Their diet evolves in a direction of plant-based, lower calorie, higher nutrition, health-supporting.
I have experienced this in my own life as well.
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Tips For Making Diabetic Friendly Smoothies
Fruit contains so many wonderful nutrients that help keep our bodies running smoothly. In fact, many studies have found that fruit consumption is related to a lower risk of type 2 diabetes .
If you find that your blood sugar spikes after drinking a smoothie, try adding in a few of these ingredients to help slow down the sugar absorption:
Fiber will help slow the digestion of carbohydrates. The more fiber the better! Fiber also helps the healthy bacteria in our digestive tract flourish. Here are a few fiber rich ingredients that go great in a smoothie:
Vegetables > spinach, squash, cauliflower, and kale are all great vegetables to add that wont alter the flavor of the smoothie too much
Fruit > just about any fruit goes great in a smoothie 🙂
Fat also helps slow down the digestion of carbohydrates. Fat is also necessary to absorb certain vitamins called fat soluble vitamins! Fat soluble vitamins include vitamin A, K, D, and E. Here are few ingredients to add some fat into your smoothie:
Protein helps keep us satisfied for longer and aids muscle growth! Below are some great protein additions to any smoothie:
Breakfast Recipes For Diabetes Patients
A good breakfast is the best weapon to start a good day. Here are some ideas for you. You can also combine many of them together, according to your daily routine and mood. Needless to say that every single recipe has less than 20 grams of carbohydrates.
Before starting with all these recipes, keep in mind that moderation is always better than abstinence. If you have difficulty controlling yourself when eating something not included in the healthy options below, do not worry about it just skip this meal or make up for it later on during the day . However, if theres no need to control portions because theyre low enough already do so! This should help prevent overeating while still enjoying food.
The most important thing is to choose whole, natural foods with a low glycemic index and stay active. And if you can do that, it will be easy for your body to keep blood sugar levels stable.
These are some breakfast ideas:
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Breakfast Ideas For Eggs
There are many different ways of eating eggs. People can try:
- boiling an egg and seasoning it with black or cayenne pepper
- making a spinach or kale omelet
- layering poached eggs on wholemeal or Ezekiel bread or sweet potato toast
- using cayenne pepper or diced jalapenos for flavoring instead of salt
The fiber in cereals may help a person control their blood sugar levels, but many popular brands of cereal are high in sugar and low in fiber, including those that manufacturers advertise as being healthful.
Unsweetened muesli with unsweetened almond milk offers a fiber-rich, low-sugar alternative.
People can use the 5-5 rule when navigating the cereal aisle, which means aiming for a product that contains at least 5 g of fiber and less than 5 g of sugar per serving.
When checking the label on any packaging, a person should also be wary of added salt and sugar.
Sweetened and flavored yogurts can be high in fat and sugar, which means that they are often not a good choice for people with diabetes, but unsweetened yogurt is a perfectly healthful breakfast option.
A 100-g serving of unsweetened, nonfat Greek yogurt
- cholesterol: 5 mg
It also contains A and B vitamins, including 7 mcg of folate.
To add flavor, texture, or sweetness, a person can sprinkle the yogurt with raspberries, blueberries, or other berries as well as pumpkin seeds or nuts.
Adding these accompaniments will make a protein-rich breakfast that also offers some fiber and some good fats.
People with diabetes can try:
Breakfast Smoothie With Berries And Greek Yogurt
You dont have to say So long to smoothies for breakfast, even if you have type 2 diabetes. The key is to make sure its a balanced smoothie, with protein and fiber, and that it’s relatively low in sugar. Moderation is key, so stick to a small glass.
Take this Very Berry Smoothie recipe from Jill Weisenberger, RDN, CDCES, of Yorktown, Virginia, the author of Diabetes Weight Loss Week by Week. What I love about this smoothie besides that its delicious is that its packed with protein just from the Greek yogurt no protein powders needed, she says. Each 1½ cup serving of this smoothie offers a whopping 22 grams of protein, with 30 g of carbs and 5 g of fiber.
Plus, because the recipe has just four ingredients yogurt, frozen berries , sweetener of your choice , and milk makes it a perfect breakfast when youre in a rush. Its fast and even portable, and all the ingredients are something youd have at home or that are easy to substitute, adds Weisenberger.
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Orange Banana Protein Shake
One banana , one orange , two teaspoons vanilla extract, ¼ cup low-fat milk or almond milk, ½ cup rolled oats.
This diabetic smoothie is great for people who want to add a little more bulk and substance in their diet with the addition of some oatmeal which gives it a nice dose of fiber as well. The banana will give you extra potassium while also providing your body with tryptophan an enzyme that can be used by the body to create serotonin helping reduce appetite! Not only is this shake delicious but itll boost energy levels too thanks to iron from the oats combined with Vitamin C from oranges.
Tips For Making The Smoothies
Here are some tips for making great healthy smoothies.
What about carbohydrates?
Make sure you watch for the carbohydrate content of your smoothie. Be sure to avoid adding extra sugar, especially of the white, raw, and processed variety. You also need to keep track of the amount of fruit sugar, or fructose, and the amount of lactose, or milk sugar that goes into your smoothie. All of these are sugar, and raise blood glucose. In general if you keep the carbohydrate servings to 3 or less, you will be doing ok on your smoothie.
What kind of protein is good to put in a smoothie?
Always add in your protein when you are making a smoothie. The protein helps to balance the carbohydrates. It prevents the carbohydrates from causing a huge spike in your blood glucose by slowing how fast they are absorbed into your blood stream.
Adding in a wide variety of animal and plant proteins will also help to slow the absorption of carbohydrates. Protein from Greek yogurt, non-fat yogurt, other milk products, tofu, flax and other seeds, whey protein, and other bean proteins can ensure that you get the healthiest proteins in your smoothie.
Are there some fats that are better than others to put in smoothies?
Natural almond butter or natural peanut butter will add some good fats to your smoothie. Chia or flax seeds, avocados, or pecans, walnuts, and other nuts can add good fats. I dont particularly recommend coconut oils or milk, due to a tendency to elevate LDL cholesterol.
Get your fiber
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What Is A Diabetic Smoothie
This list of diabetic-friendly smoothies includes delicious, easy recipes that are low in carbs and dont have any added sugar. Bonus points if they pack in some protein and are a good source of fiber.
Because when you enjoy a healthy smoothie made from nutritious ingredients, it will fill you up and give you energy for hours! No blood sugar spikes, no feeling hungry an hour later.
Plus, theyre pretty tasty. So whether you want a great on-the-go breakfast or an afternoon pick-me-up, this list has something for everyone!
This Keto collagen pumpkin spice smoothie is a great way to reap the benefits of collagen and MCT!
Calories: 335 Carbs: 8g Protein: 18g Fat: 26g
With so many delicious options, you might find yourself making smoothies all the time.
And when the recipes are this healthy and nutritious, why not? Its a great way to boost your day!
Breakfast Sandwich With Natural Lavash Roll
We purchase this brand of flax bread from Costco, made by Damascus Bakeries. While many people use it for roll-ups, we use it for all kinds of sandwiches in place of bread. One perforated piece is only 80 calories, has 11 grams of carbohydrates , 7 grams of protein, and a whopping 6 grams of fiber!
This breakfast sandwich is a delicious low carbohydrate protein-packed meal coming in, by my calculations, at around 314 calories. I combined the flax bread with cheese, lean ham, sliced tomato, and a fried egg.
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Plain Greek Yogurt Fresh Blueberries And Walnuts
There has been a bumper crop of fresh blueberries this year, and we have been purchasing them in our grocery stores at $1.55 for 18 ounces. Usually, they are much more expensive. Thus, we have been feasting upon them!
We often start our days with some Greek yogurt and fresh or frozen berries. At a 3/4 cup measurement, Greek yogurt has 8 grams of carbohydrates and a whopping 17% of protein. An entire cup of fresh blueberries has 20 carbs , and seven walnut halves have less than two carbs per serving and slightly more protein. It only takes a few minutes to assemble, and this breakfast is delicious, healthy, and under 300 calories.
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.
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Total Carbs Vs Net Carbs
I have included the macro-nutrient information for each one of the recipes on this page, including total carbohydrates, fiber, and net carbohydrates.
While fiber is a carbohydrate, it has no metabolic effect . Therefore, I have deducted the fiber from the total carbohydrates to give you net carbohydrates. All of the recipes on this page have fewer than 30 grams net carbohydrates.
Healthy Tips For Breakfast
If you have type 2 diabetes, eating breakfast is crucial to your health. Breakfast is so important for people with diabetes because it helps control blood sugar and insulin for the rest of the day. The first meal of the day sets the tone for the remainder of the day.
You want to eat a nutritious breakfast. It should also keep you full and keep your blood sugar levels in a healthy range. This range will vary slightly from one person to the next. Youll need to find whats right for you.
Its important to eat carbs, fats, and proteins in the proper ratio. This will help you to balance your blood sugar levels. For example, eating sugary cereal with almond milk and a glass of fruit juice provides very little protein. This will cause blood sugar to soar.
Skipping meals like breakfast can lead to blood sugar fluctuations. It can also cause a binge later on, leading to a blood sugar spike. Restricting food can lead to extreme hunger and cravings later on in the day, so it does not help in the way you think it might.
If you have prediabetes, insulin resistance, or are at risk of type 2 diabetes, you should also be eating a healthy breakfast. Research has found that skipping breakfast is associated with a higher risk of type 2 diabetes. Other risk factors for type 2 diabetes and prediabetes include the following:
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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?