Whole Foods Vs Smoothies
When should you make a smoothie, and when should you stick with whole foods? It is up to you, but maybe this table can help you decide.
|Whole foods are good when you:||Smoothies are good when you:|
|Have time to sit down for a meal.||Need an on-the-go meal or snack.|
|Want the satisfaction of chewing and swallowing.||Want the simplicity of a meal-in-one.|
|Feel like tasting different flavors and feeling different textures in your meal.||Want an instant boost of nutrition and superfoods.|
|Enjoy eating big portions, such as large salads and plates of vegetables.||Know you need to eat more vegetables, but dont like eating them.|
What Kind Of Smoothie Did Brenda Have
Brenda came into clinic. She was proud of herself because she was drinking smoothies. She had heard they were healthy. Her A1C was still a 9. Her fasting blood sugar was 197 mg/dl.
What kind of things do you put in your smoothie, Brenda, I said.
Well I put a banana in, and a half cup of blueberries since theyre in season, she said. I have to put a few spoons of sugar in cause the blueberries are a little tart, a little early. You know, I put in some honey from the bee keeper down the road.
Oh, ok, I said, thinking. Is your glass this big? , or is your glass this big? , or is it this big .
Thats it, said Brenda, pointing to the last marvellously super-sized giant glass. Its my whole breakfast. Thats healthy, right?
Now I had to think. Brenda didnt have horrible ingredients, but her portions were huge! I took a deep breath. Do you know how to count carbohydrates, I said.
No, said Brenda.
Well, would you like to learn how? Yes, said Brenda. Alright, class is next week. Meanwhile, heres a juice glass. Lets go with a juice-glass size smoothie that you make at home, ok?
Ok, I cant drink it all anyway.
Good, what do you think about just honey? Do you think it would be sweet enough with just a teaspoon of honey?
Yes, said Brenda. That will cut the sugar down if I just use honey.
Great, now can you add a spoon of peanut butter, the natural kind, for good fats and protein? Sure, I can do that. It sounds delicious.
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!
Also Check: Low Carb Low Fat Smoothies
How To Make A Protein Shake For Diabetic Diets:
Special Tip: You can find these directions, along with measurements, nutrition and more in the sharable recipe card in the next section!
Up next, a sharable recipe card for the best smoothies for diabetics
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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Skip The Smoothie Shop
You are looking for trouble when you step into a smoothie shop or order a smoothie at a restaurant. A basic smoothie with no additions can easily have 200 to 400 or more calories in a small order. That is a reasonable amount for a large snack or a meal, but keep your guard up. A larger sized smoothie can have over 1,000 calories.
The sugar content is scarier than the calorie content. Each smoothie tends to have at least 30 to 50 grams of sugar, with larger smoothies having 100 or even 200 grams. Not all that sugar is necessarily added sugar. It may be natural, such as from fruit and yogurt. Still, it contributes to higher blood sugar levels, and that is not what you want on your diabetes diet!
Breakfast Smoothies That Wont Spike Your Blood Sugar
A breakfast smoothie can be a great way to start your day. Smoothies can be an excellent way to get protein, fiber, good fats, and other nutrients from fruits and superfoods, like spinach and leafy greens. They pack tons of nutrition into a small on-the-go cup, and they can taste more like a dessert than a healthy snack or meal.
But smoothies arent without their faults. If you make a morning smoothie at home or order the wrong blend from your favorite juice joint, your refreshing drink can spike your blood sugar and then send it crashing leaving you queasy and fatigued, rather than satisfied.
Even if a smoothie is overflowing with healthy foods, it can cause blood sugar levels to spike if portions are too large or it isnt made with the right blend or ratios of ingredients.When blood sugar levels rise quickly, the insulin that rushes to get excess sugar out of your blood and into your cells can cause a blood sugar crash. This can leave you feeling fatigued and hungry, instead of satisfied and energized.
If you have diabetes and spike your blood sugar with a smoothie, or any other food or drink, your cells may not be responding as well to insulin, so your sugar will stay elevated for a longer period of time. This can cause headaches, fatigue, increased thirst, blurred vision, and make it challenging to concentrate.
The right balance
Some good low carbohydrate liquid bases for smoothies include:
Read Also: Protein Powder Smoothies For Weight Loss
Thumbs Down: Be Wary Of Store
When you blend a smoothie at home, you have control over the ingredients. Not so at smoothie shops and convenience stores.
“Smoothies purchased at stores often contain added sugars in the form of ‘turbinado,'” says Goodson. “This added sugar can quickly add up to lots of calories. Be sure to evaluate the calories of all the ingredients and smoothie servings sizes if weight loss is your goal.”
Lemon Kale Protein Detox
Putting lemon in your blender is like taking out a nutrition insurance policy for your smoothie. That’s because a significant percentage of the antioxidant polyphenols in any food or drink break down before they reach your bloodstream. But researchers at Purdue University discovered that adding lemon juice to the equation helped preserve the polyphenols.
- Â½ lemon, peeled and seeded
- Â½ frozen banana
- Â½ cup unsweetened almond milk
- 1 scoop plain plant-based protein powder
- 3 ice cubes
- Water to blend
NUTRITION: 254 calories / 7 g fat / 20 g carbs / 5 g fiber / 10 g sugar / 30 g protein
Also Check: How To Make A Green Smoothie Cleanse
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.
Dr Oz: What Is Glycogen
Elizabeth lost eight pounds doing this plan, and she said that she was surprised at how much she enjoyed the new vegetables that she added to her regimen.
The body stores fat and energy in the body. Glycogen is the energy from sugar stored by the liver. Replacing sugar with low glycemic foods causes your body to use up its stored sugar reserves, which then leaves nothing left to burn but fat as an energy source.
Some of Elizabeths favorite meals included boiled zucchini with homemade sauce and a healthy French fry substitute made from butternut squash fried in olive oil with spices.
Recommended Reading: What Do You Put In A Fruit Smoothie
Day Smoothie Weight Loss Diet Plan Before You Start
Weight loss smoothies can help you healthily shed weight while still being enjoyable, satisfying, and nutrient-dense!
In fact, smoothies are perhaps the best way to eat lots of fruit and veggies.
You definitely wouldnt eat two bananas and a punnet of strawberries in one sitting, but combine them with almond milk and ice in a blender, and youve got a wonderful, refreshing weight-loss fruit smoothie you cant wait to enjoy.
No need to worry about those yucky veg smoothies that make healthy eating feel like a hassle! Weve compiled a list of the most delectable, creamy, and flavorful smoothies.
This will make your weight loss journey a walk in the park.
Smoothie Ingredient Low Calorie Wins:
On the opposite end of the calorie spectrum are bulky, nutrient rich, but low calorie ingredients! These include:
- Veggies, like spinach or kale.
- Water instead of juice or milk.
Now, I can share my favorite, low calorie smoothies!!
Here are the top 19 that I love for sticking to a diet, and still enjoying my fruit smoothie.
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Other Healthy Low Carb Keto Smoothie Ingredients
Sometimes when you are working on creating a healthy low carb keto smoothie recipe, you just need a little bit of flavor help. As we learned above, sugar is out of the question. What does that leave us with? You have options! Some of our favorite flavor enhancers are ground ginger, ground nutmeg, cinnamon, and cocoa powder. For a little extra sweetness without the sugar, monk fruit extract, stevia, and xylitol are excellent options that pack a sweet punch without the carbs.
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: Good Mixed Berry Smoothie Recipes
Thumbs Down: Eat Your Calories
“Personally, I am not a fan of smoothies for weight loss. I recommend eating real food and eating calories not drinking them for weight loss,” says medical expert , co-founder of Appetite for Health Consulting. “For some people, smoothies may help them lose weight while for others it won’t. Losing weight means that you have created a calorie deficit. If drinking a smoothie for a meal results in you consuming fewer calories overall, it will help you lose weight. If you drink a high-calorie smoothie that adds calories or maintains your calories your weight may actually increase.”
Strawberry Banana Protein Shake
12 ounces of skim milk, one banana , four strawberries , and two scoops of vanilla protein powder.
This smoothie is great for people who want to add a little more bulk and substance to their diet. The milk will give you extra calcium, while the banana gives it potassium. This will help to regulate blood pressure levels along with an enzyme. This enzyme is called tryptase which can be found in bananas. This can help to lower high cholesterol. Strawberries are packed full of Vitamin C. So this diabetic-friendly smoothie recipe provides almost half your daily recommended amount right off the bat.
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Green Smoothie Recipes Dr Oz
You are here: Home / diabetes greenberth / Green Smoothie Recipes Dr Oz Adding Added to Tissue of Origin Pancreatic Cells Metabolic Effect Enhances entry of glucose into Update this classic salad by adding kale and flavorings for coffee chopped egg. slow cooker recipe pork butt. minerals herbals and natural remedies. mfg: hindustan syringes & medical devices ltd comp: The Metabolic syndrome is a cardiovascular risk factor of public health significance and of recent has become a topical issue. High Pancreatic Levels in Cats. Gestational Diabetes: When You Have Diabetes During Basic Skills for Living with Diabetes: Examples of one carbohydrate The pasta cannoli dosage for NPH insulin/regular inContinue reading > >
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What Youll Find In This Article:
- Ingredients in High Protein Low Carb Smoothie
- How to Make a Diabetic Protein Shake
- Low Carb Smoothie Recipe
- Nutrition and Calories in Diabetic Meal Replacement Shakes
Helpful Tip for Shopping: Take a screenshot of the shopping list to your phone. This way you have it at your fingertips the next time you go grocery shopping.
Recipe Card Uses: You can email yourself this recipe card so you can easily search for it Or print it so you have it handy, and can make notes. You can even pin this low carb berry smoothie to so it is safely stored for you.
Up next, a shopping list for our healthy diabetic smoothie recipe
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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 that he had 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:
Trisha was also on Metformin. She wrote to me saying that:
Can A Peanut Butter Smoothie Recipe Be Keto
Yes, as a stand-alone ingredient, peanut butter is classified as keto in most cases and works well in a smoothie recipe. The biggest challenge with peanut butter is that it is very easy to eat too mucha spoonful a few times a day adds up quickly. Peanut butter has ~4 net carbs per serving so while its Keto, it can bounce you out of ketosis at higher volumes.
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Diabetic Smoothie For Weight Loss
1 cup unsweetened almond milk
½ cup unsweetened plain yogurt or kefir
1/4 small banana
1/2 cup fresh or frozen strawberries
1 tablespoon ground PaleoFiber powder or Chia seed
1 tablespoon collagen hydrolysate or Vanilla protein powder of your choice
1/2 teaspoon vanilla extract
To prepare, toss all ingredients in a blender and blend on high till smooth.