Can I Add Fruit To My Low Carb Smoothie
This recipe is absolutely fantastic as is. However, if you want to add a bit more fiber to this smoothie, you can add a small handful of low carb fruit. The best low sugar options are berries.
You can simply change this into a low carb strawberry smoothie by adding some fresh or frozen strawberries. Or, opt to add raspberries, blueberries, or blackberries instead.
Just keep in mind, that this will change the nutritional info and the carb count. You’ll want to be conservative with the amount of fruit you add if you want to keep this a low carb smoothie recipe!
Best Smoothies For People With Diabetes
Modified: Sep 12, 2018 by Elisabeth Almekinder RN, BA, CDE · This post may contain affiliate links ·
Are smoothies good for diabetes? That depends. If its the 32 ounce variety from a smoothie chain with a drive-through, probably not.
If you make it at home in your blender, is it then good for diabetes? That depends also. The ingredients that you put in it, specifically the amount of sugar and balance of protein and good fats, and the portion size matter.For diabetes, you should be counting your carbohydrates.
You should know what a good size smoothie is for you. If you wonder what kinds of things you should put in it to make it healthier and delicious, you have come to the right place. We will help you to make nutritional sense of it all.
I enjoy collecting healthy recipes for my patients with diabetes, and for my family. I have compiled a list of the best and healthiest smoothie recipes that I can find on the internet. It is almost fall, and time for Halloween!Autumn is one of my favorite seasons, and the first two smoothies on my list are made to gather the spices of fall into one.
If your friends are heading out for a Pumpkin Pie Latte, why not make your own healthier smoothie and invite them to try it? First, lets see what Brendas been drinking.
Contents
What Is Pea Protein Powder
Did you know theres a protein powder made by extracting protein from peas?
Its actually a great source of high-quality protein as well as iron! Its also one of the easiest plant-based proteins for your body to digest. This makes it a very popular protein powder for those following a vegan diet.
We recommend this brand of pea protein powder if youre looking for a plant-based way to increase your protein.
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Whats In This Low Carb Green Smoothie Recipe
- Avocado peeled and pitted. I like using Hass avocados as theyre more flavorful. Avocados are such a great addition as they are high in healthy fats, fibre, full of vitamins and nutrients.
- Spinach be sure to wash the smoothies beforehand, even if theyre advertised as pre-washed. Do not skip this ingredient if you want that boost in nutrients and fiber. Spinach is full of antioxidants as well as vitamins. Spinach is full of antioxidants as well as vitamins and nutrients as well.
- Unsweetened coconut milk or coconut water I think this are the two best liquids to use in a green smoothie recipe.
- Sugar-free vanilla protein powder check out the recipe card down below for a link to my favourite one.
- Peanut butter powder I really love and highly recommend PB2. You can also add some flaxseed if you have it on hand.
- Freshly squeezed lemon juice I dont recommend using bottled lemon juice as there are preservatives.
- Optional berries Since berries are lower in carbs, add some freeze or fresh strawberry or blueberries if you prefer.
- Top your smoothie with fresh mint and some blueberries.
Best Keto Smoothie Recipes
These smoothies make an easy, delicious keto-friendly breakfast or snack option. They will keep you full and satisfied for hours without the carbs.
Low Carb Green Keto Smoothie Recipe
Do you enjoy cilantro and avocado with a little lime juice? If so, you are going to become addicted to this super popular keto green smoothie. It’s perfect for a ketogenic diet because there’s just 4 grams net carbs and a whopping 23 grams of fat.
Low Carb Raspberry Avocado Smoothie
A lot of recipes use a unsweetened milk, but not this one. This low carb smoothie recipe uses water and lime juice to thin out the consistency. Adding ice cubes to the mix is a great way to get a colder dairy free beverage for summer. It’s also a great source of vitamin C.
Berry Mini Cheesecake Smoothies, from Cassidy’s Craveable Creations
This dairy-free keto berry smoothie is light, refreshing, and perfect for a low-carb breakfast or a mid-day snack.
Dark Chocolate Protein Smoothie, from My Life Cookbook
This keto smoothie is so incredibly thick, rich, and chocolaty, you may think you’re drinking from a chocolate fountain! It adds a scoop of protein powder to up the nutrition.
Mint Chocolate Green Smoothie, from Food Faith Fitness
This green smoothie recipe is PACKED with protein and nutrients, but it tastes like a mint chocolate chip milkshake! To keep it keto-friendly, use sugar-free chocolate chips, and swap out the agave for stevia.
Raspberry Cheesecake Smoothie, from Step Away from the Carbs
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Variations For This Smoothie
There are a few different ways you can make this smoothie based on your tastes and preferences.
Not a big fan of almond butter? Swap it out for another kind of nut or seed butter! Its important to the texture of the smoothie, so I would not recommend omitting it entirely.
The same thing goes for the almond milk feel free to substitute another milk of your preference! Just be aware that if you decide to use regular dairy milk, this will increase the carbs.
And youre welcome to use any kind of leafy greens. I love spinach in this smoothie, but you could just as easily use kale, Swiss chard, or even beet greens.
Feel free to get creative and customize this recipe based on whats most tasty and convenient for you!
Are Smoothies Low Carb
Many smoothies out there, especially the ones you buy from smoothie shops, are not low carb as they are made from fruit, usually with added sweeteners.
I personally think that fruit sugar is okay, but I know a lot of you internet friends are doing the low carb thing so a SUGAR FREE SMOOTHIE situation just sort of seemed in order.
Even though Im a fruit smoothie inclusivist a healthy strawberry watermelon smoothie or mango avocado smoothie is totally my jam I am feeling VERY 100 about this no carb smoothie because it tastes like a swirly-twirly, frosty and CREAMY peanut butter cup or keto chocolate peanut butter fat bomb!
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What Smoothie Ingredients Are Good For Diabetics
Whipping up a smoothie thats compatible with a diabetes meal plan involves choosing nutritious ingredients that wont cause blood sugar spikes. Dont worryonce you know what to include, making a delicious smoothie AND a healthy smoothie for diabetics is super easy.
Lets take a look at what ingredients to include in a diabetes-friendly smoothie:
Fruity Flax Seed Smoothie:
I love strawberries. They just look healthy. So red and juicy! If you like strawberries, you will love this smoothie. I also enjoy the combination of strawberries and bananas. The bananas make for a nice texture in this chilled drink. Tofu, flaxseed, skim milk, and a helping of ice cubes round out this smoothie. Strawberries nutritionally contain fiber, vitamin C, A, folate, and potassium.
They have less than 12 grams of carbohydrates per cup of berries. Strawberries may promote heart health, prevent certain cancers, and help to regulate blood glucose. Still, some people have an allergy to strawberries, and must avoid them.
It is recipe #4 here:
For more dietary tips related to diabetes read the following:
Read Also: How To Make Green Smoothies For Weight Loss
Is Peanut Butter Keto
Peanut butter can be keto as long as you choose a brand that has no added sugars and you limit the quantity that you eat.
Peanut butter is a legume so will naturally be higher in carbs and some on the ketogenic diet choose to avoid it. However, as long as you can tolerate peanut butter and you only use the minimum for flavor then it can be considered to be keto.
This low carb smoothie recipe only requires 1 tablespoon of unsweetened natural peanut butter = 2.5 g net carbs for the entire recipe. The creamy homemade cheesecake gets the lovely nutty taste of the peanut butter, but with minimal carbs.
Nutritional values from cronometer.com
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.
Summary
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: Low Calorie Fruit Smoothies With Almond Milk
What Are Some Other Fast And Easy Low
If youre looking for other delicious low-carb ways to start your day, you should check out our Low-Carb Strawberry Cheesecake Chia Pudding and our Low-Carb Coconut Matcha Chia Pudding Recipe.
The beauty of chia pudding is that you make it a day ahead and its ready for you in the morning. Theres nothing I love more than having breakfast already made when I wake up in the morning!
If youre a chocolate lover, this Chocolate Almond Avocado Pudding Recipe can also be made the night before. This pudding has the added nutrition bonus of avocado.
Finally, our Low-Carb 5 Minute Mocha Smoothie isnt a make-ahead breakfast, but can be made in about 5 minutes. Its a great way to get your day off on the right foot.
This Low-Carb Strawberry Smoothie makes a decadent way to start the day, but could also be a quick and easy lunch or afternoon snack. Enjoy!
-Annissa
Tired of eggs for breakfast? You can make this Low-Carb Strawberry Smoothie in a flash. This creamy smoothie will keep you satisfied all morning long.
Other Healthy Smoothie Recipes
Smoothies are great as a nutritious breakfast or tasty afternoon snack. Honestly, theres never a bad time to enjoy one! And when you make it at home, youll know it isnt packed with unnecessary sugar or artificial ingredients.
Here are a few of my favorite healthy smoothie recipes I know youll love:
Read Also: Banana Almond Milk Smoothie Recipe
Mango Coconut Green Smoothie
Mango is my favorite fruit of all time, so naturally, I had to include a recipe that showcased its tropical flavors. This isnt a selfish endeavor, though. Mango helps regulate blood glucose levels a lot like cinnamon, so it makes sense to add it to your green smoothie. The healthy fats in coconut also provide lasting support to your brain and heart, both of which get a bit of abuse with diabetes. Give it a try, you will love it!
How Smoothies Can Be Good For Diabetes
You may have thought that smoothies are laden with sugar. Its true for many store-bought options, but at home youre in perfect control. This is what prompted me to look up recipes to make low sugar, diabetic friendly smoothies.The best part?These are more than delicious treats. They are low calorie recipes for healthy smoothies to help you lose weight.Youll appreciate how quick they are to make, especially on those days youre too busy to cook or too lazy. Other days, you just need a cold refreshing drink.
Nutrients found in the fruits and vegetables go a long way in balancing your glucose levels and help you control your weight at the same time.You are advised to make whole fruit and vegetable smoothies, not juices, since your body needs a high fiber content that is not present in juices.
Also Check: Best Immune System Boosting Smoothies
Low Carb Breakfast Hash
A homecooked breakfast hash can be a healthy way to start the day. Breakfast hashes are versatile and can be made lower in carbs if desired.
This low carb breakfast hash recipe combines healthy ingredients like ground turkey, eggs, kale, zucchini, and butternut squash to create a delicious combination thats sure to satisfy even the pickiest of eaters. Leave out the squash if you want to lower the carb content further.
This recipe is also packed with protein and non-starchy vegetables, both of which promote healthy blood sugar management and improve other markers of health among people with diabetes .
Is Almond Milk Keto Friendly
Yes! Almond milk is extremely low in carbs which makes it an ideal milk alternative to add in your tea, coffee or smoothies. In my opinion, almond milk is the perfect keto friendly milk alternative. It has excellent taste and a very similar texture to traditional milk. However you need to make sure the almond milk does not have any added sugar and it is in its raw natural state like this one.
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Low Carb Blackberry Smoothie With Greek Yogurt
Super easy, made with my favorite berry, this Low Carb Blackberry Smoothie is a refreshing creamy beverage packed with protein. Made with fresh blackberries and thickened with Greek yogurt.
You’ll love how quick and easy this smoothie is to make and that it’s sweetened with stevia and only 3g net carbs. A perfect drink if you are watching your sugar intake or if you are diabetic, keto, or low carb.
Smoothies can be enjoyed for a low carb breakfast, on the go, or enjoy them as I do for dessert after dinner. In the summer months, I like something sweet after a meal and this is my go-to dessert.
This sugar free blackberry smoothie is not too sweet but gives me all the creamy dessert feels. If you love blackberries like I do you will love this Low Carb Blackberry Coconut Bars recipe.
Smoothies For Diabetics: What Ingredients Should You Include
Smoothies are an excellent source of fiber, vitamins, and minerals, however, not all smoothies are healthy. People with diabetes need to be especially careful when making or buying smoothies, as many smoothie recipes have added sugar and can lead to a harmful blood sugar spike.
The good news is that by following a few simple guidelines, a person with diabetes, or high blood sugar, can enjoy smoothies without experiencing any adverse effectsonly positive ones! It’s not difficult to make delicious smoothies for diabetics, just ensure you’re using healthy ingredients and watching the sugar content closely.
So, what smoothie ingredients are diabetes-friendly and which ones should you avoid? Well be answering those questions and many others in this article, but first, lets quickly review what diabetes is.
Read Also: Low Calorie Fruit Smoothie Recipes
Will Low Carb Green Smoothies Spike My Blood Sugar
Many ingredients suggested for smoothies, like fruits , have a high glycemic index. This means they will spike your blood sugar and insulin levels almost immediately. This is the exact opposite of what you are striving for on a low-carb diet.
The best way to reduce this effect is to add a mixture of protein, fiber, and fat to the green smoothie.
The combination of protein powder and the healthy fats in avocados makes this green smoothie recipe low carb and easy on your blood sugar. But if you want you can always add some berries in your smoothies. This low carb raspberry smoothie is AMAZING!
In addition, I prefer coconut milk in my smoothies. Not only does it create the creamiest smoothie ever, but it adds more healthy fats and is very low in carbs. And less but not least, you can add some keto chocolate in your smoothies too. Its so good. Take a look at these Keto Chocolate Smoothie and Keto Avocado Green Smoothie I made few weeks ago.
How To Make A Low Carb Berry Smoothie
These instructions cannot be any simpler!
STEP 1: Add all the solid ingredients in a blender first then add the liquid.
STEP 2: Blend for 30-45 seconds or until your desired consistency is reached.
I like my smoothies thick and only try to blend until everything is just blended. If you enjoy your smoothies thicker you can blend for longer or add additional nut milk to thin it out.
These are optional but I like to garnish my smoothie with some whipped cream and a few blueberries.
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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:
Peanut Butter Keto Low Carb Smoothie With Almond Milk
Who is guilty of skipping breakfast when you are running late and have an incredibly busy schedule? I know I am. But I have realized every time I skip breakfast I am running extremely low on energy. So I decided to whip out some easy filling recipes that will keep me high on energy and not hungry by 11 am.
As we all know breakfast IS the most important meal of the day and its going to give your busy-body the ENERGY that it needs to OWN the WHOLE week.
For those busy-no-time-to-cook kinda mornings when you were not your usual meal-planning-prepared self with some cookie dough overnight oats or breakfast egg muffins at the ready, this low carb breakfast smoothie is going to come in real handy.
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