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
How Many Carbs Per Day To Lower Blood Sugar
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Sleepy Cardamom Smoothie To Lower Blood Pressure
Serves: 2
Preparation Time: 10 mins.
High stress can be one of those things that keeps that high blood pressure in gear regardless of what else you do. You need to relax, you need to have a good quality of sleep so you can relax your whole body and your blood pressure. Try this smoothie out a few hours before you settle into bed. Cardamom is an old-world spice that has anti-depressant effects and relaxes you.
When you drink it, the ingredients can soothe your body and muscles and lull you into a looser state of being so it is not just easier to get into sleep but into a better nights sleep. A good night of rest can work wonders on the pressure of your blood and the pressure you put on your whole body.
Ingredients
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Best Smoothie To Lower Cholesterol
We have used berries throughout these smoothies to lower cholesterol because of their heart health benefits. Like blueberries, strawberries might help lower your cholesterol, too. When yogurt is added, you get a twister that will keep your insides happy and can make a fantastic cholesterol-lowering smoothie!
What Youll Need
- ½ cup almond milk
- 1 spoon natural almond butter
How To Prepare
Take all the ingredients and blend them until smooth. Include ice for a super-chilled experience. You can also add tiny strawberry and raspberry chunks alongside crushed ice as a topping.
Plain Greek Yogurt Cottage Cheese Or Silken Tofu
Adding Greek yogurt or cottage cheese to your smoothie is a simple way to add 10 to 20 grams of protein to your cup, says Rumsey. Protein is key to slowing down digestion and helping you feel full and satiated. Add 4- to 6-ounces of Greek yogurt or a half-cup of cottage cheese. People who follow a dairy-free diet can add silken tofu instead.
The perfect blend: ½ cup Greek yogurt or silken tofu, ½ cup water, ¼ cucumber, 1 cup baby spinach, ½ pear, 1 kiwi, ¼ Tbsp. honey
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What To Do About Low Blood Sugar
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Ultimate Green Breakfast Smoothie
This Ultimate Green Smoothie is the perfect way to start your day! It’s chock full of nutrients and has a small amount of protein and fat to keep you full.
I know many people are transitioning into fall. This means warm spices, baking, and crockpots and a green breakfast smoothie recipe doesn’t seem very fall-like.
However, with the heavier eating this time of year, now is the perfect time to start drinking this green smoothie to start your day off right!
Since I started drinking this every morning I’ve had more energy, my face has cleared up and I feel better in the mornings now.
At first glance, this smoothie may seem unappetizing given the number of greens but I promise, this smoothie really does taste great!
It’s so good my entire family has agreed to drink some every morning with breakfast – YES! Not only is it chock full of nutrients but having it blended into a creamy consistency helps your body absorb the maximum amount of nutrition.
It also contains a small amount of healthy fat and protein to help keep you full longer!
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Are Smoothies High In Sugar
A smoothie may sound like an ideal healthy snack, but it might be hiding more sugar than you think . Toss in some juice, maybe a drizzle of honey, banana slices, and before you know it, youve consumed 50+ grams of sugar!
But, this doesnt mean you cant create smoothies that will satisfy your sweet tooth while having lots of nutrients, protein, and fiber. With the right combination of specific fruits and vegetables, you can enjoy your smoothie without having to worry about your sugar intake.
What Fruits Are Low In Sugar
I’m sure this question has everyone naming a variety of berries, yet berries aren’t the only fruits with less sugar. Check out this sweet list:
- Lemon 1-2 grams per fruit
- Lime 1-2 grams per fruit
- Raspberry 5 grams per cup
- Strawberry 7 grams per cup
- Blackberry 7 grams per cup
- Kiwi 6 grams per kiwi
- Grapefruit 9 grams per ½ fruit
- Avocado 1 gram per fruit
- Watermelon 10 grams per cup
- Cantaloupe 13 grams per cup
- Orange 12 grams fruit
- Peaches 13 grams per fruit
Since 1 serving of green smoothie has 1.5 cups of fruit, feel free to swap out a higher sugar fruit in any of my smoothie recipes for 1.5 cups of any fruit on this list. That will immediately lower the sugar content.
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Green Smoothie Recipes By Diabetics
I reached out to my readers with type 2 diabetes for green smoothie recipes. Ive compiled the list here, along with some anecdotes about how each recipe affects their blood sugar.
Since there is a lot of variation in how bodies react to fruits, always monitor your blood sugar levels when trying green smoothies for the first time. What is tolerated well by one person may be problematic for others.
- 2 tablespoons soaked chia seeds
- 1 cup of kale
- 1 cup of spinach
I wasnt concerned about fruits raising my blood sugar because I am more of a fan of savory flavors. I use just enough fruits in green smoothies to balance out the taste of the greens, not to disguise it.
My blood sugar only goes up slightly after a green smoothie. It slowly decreases to normal levels so that I never experience a rush, unlike most people who have that afternoon dip, I have not experienced that.
There are no specific fruits I avoid.
What Can I Drink To Lower My Blood Sugar
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Low Sugar Fruits For Smoothies
By Jen Hansard | Published on 5.10.2021
Have you ever not blended a smoothie after seeing the sugar content? If so, then this post is for you! I’m sharing what fruits are low in sugar and highlighting my fav low sugar fruits, as well as sharing the best smoothie recipes using fruits with less sugar. Why do I care about the sugar content of my smoothies? Well…
Drinking one green smoothie a day is one of the simplest ways to maintain a healthy diet.
Theres just something about drinking 16 ounces of pure leafy green and fruit goodness that makes the skin glow. And if the sugar content is keeping you from drinking a daily smoothie, then I want to help!
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Can Smoothies Help Lower Cholesterol
Yes! And thats the whole reason we wrote this article for you. Smoothies are kind of our thing, after all. And its not just because were so hip and awesome smoothies are a great way to get fiber, healthy fats, vitamins, important nutrients, and lower your cholesterol at the same time. Plus, they taste amazing.
Here are our best and most delicious smoothies for lowering cholesterol.
Green Smoothie Formula For Low Sugar Smoothies
My tried and true green smoothie formula is this: 1.5 cups fruit + 1 cup leafy greens + 1 cup liquid. Use this and you can’t go wrong! Yet, if you’re trying to keep your blood sugar happy, then I’ve got a trick for you…. just flip the formula.
That’s right, turn that smoothie formula into 1.5 cups leafy greens + 1 cup fruit + 1 cup liquid. A deliciously sweet smoothie, yet lower in sugar! This way you can still enjoy a variety of fruits and also keep your body from experiencing a sugar crash. My low sugar fruits smoothie below has this formula, and comes out to under 13 grams of sugar per serving!
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Healthy Smoothies For Diabetes Relief And Treatment The Best Recipes
In case you plan them well, healthy smoothies can be a part of your diabetic diet. Factually, there are some certain foods that are good for managing blood sugar levels and enjoying healthy smoothies are a fun and also easy way to ensure that you consume them every day.
Some vegetables and fruits are good for controlling your diabetes than other ones. Look for products that is low on the GI , which means that it will not increase your blood sugar. According to a study offered by the American Diabetes Association, some vegetables and fruits that contain a low glycemic index rating and important nutrients such as calcium, fiber, magnesium, potassiumand vitamins A, E, C are:
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- Citrus fruits: A great ingredient for healthy smoothies for diabetes relief and treatment, citrus fruits such as lemons, oranges, grapefruits, limes, are high in vitamins and minerals. You should use whole fruits rather than their juices to get all of the benefits of the fiber content.
- Green leafy vegetables: They are very good for human health, not just diabetics. The darker the green color is, the better benefits you get. Choose kale or spinach for your smoothies because they get a mild flavor that you are able to use to cover up with other foods.
- Berries: Any type of berry such as blueberries, strawberries raspberries, blackberries, etc. They are good for diabetes as although they are sweet, they are low on the glycemic index.
- Green Diabetic Smoothie
How to make:
Chocolate Peanut Butter Banana Shake
One banana , one tablespoon peanut butter, one teaspoon cocoa powder, two tablespoons of honey, and three cups of low-fat milk or almond milk.
This smoothie is another fantastic source of potassium. Itll give you a boost in protein too. This is especially if youre looking to build muscle mass. This diabetic-friendly recipe also contains plenty of Vitamin. This will keep your immune system strong. This is so you can fight off colds easily while the calcium from dairy products here works together with magnesium found in bananas & peanut butter. These can prevent migraines as well as reduce inflammation. It is throughout the body helping anyone who has arthritis stay healthy.
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Choose The Right Smoothie
All diabetic smoothies are deemed healthy. However, theyre all different in calories as each smoothie recipe differs. This means that you should choose a smoothie thats in line with the stage of your diabetes.
A pre-diabetic could easily go for any type of diabetic smoothie and enjoy consistent blood sugar regulation. However, someone already experiencing severe complications from diabetes may want to stick to keto green smoothies they have zero sweeteners and are great in healthy fats.
There are so many smoothies that have been experimented on and are great for varying stages of diabetes. All you have to do is meet your doctor for diagnosis and get expert advice on the exact smoothie that can work very well with your diet.
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:
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