Time To Create Your Own Frozen Smoothie Recipe
We all have different taste preferences, so rather than giving you one diabetic-friendly recipe, Im going to encourage you to create your own!
So try combining some of these ingredients below to create your dream frozen diabetic smoothie recipe.
Liquid base options:
- Non-dairy milks go for no added sugar options. Head here to learn more about plant-based milk options
- Coconut or almond yoghurt make sure they dont contain added sugars
- Green tea
- Other berries that are available seasonally, such as boysenberries
- Coconut flakes
Mistakes People Make With Smoothies For Diabetes
When people are new to smoothies, they tend to think about a concoction that consists solely of yogurt and fruit. A green smoothie for improving blood sugar levels or reversing diabetes for someone already diagnosed will look very different! My own green smoothies have minimal fruit low in sugar and no dairy products at all, including yogurt.
Here are some common mistakes people make when turning to smoothies to treat diabetes.
Potential Ways Green Smoothies Benefit Diabetics
I cant precisely tell you exactly what it is about green smoothies that 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.
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Reduce Blood Sugar Levels
Smoothies help stabilize blood sugar levels. They are made of vegetables that have almost no sugars and are rich in fibres. Fibres play an important role in slowing down the absorption of glucose, leading to reduced blood sugar levels. The nutrients present in the herbs of smoothies are also helpful in reducing blood sugar.
Can Diabetics Have Meal Replacement Shakes
Diabetics can use meal-replacement shakes, as long as they are cleared by their doctor. They should make sure to follow the instructions and address any concerns with their doctor.
However, experts agree that a good weight management plan will include both exercise and a nutritious diet. Which can be achieved with help from protein supplements.
One of the most important things that diabetics have to do regularly is eating. Diabetics need to watch their intake to make sure they regulate their blood sugar levels.
There are certain people out there who feel as if meal replacement shakes are helpful because it limits the amount of food you eat during that meal and can help with weight loss, but unfortunately meal replacement shakes can be bad for diabetics.
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Low Sugar Smoothie Recipes
Finding the right balance of flavor between lots of vegetables and minimal fruits can seem hard, but Ive tested out for you a few of my favorite smoothie recipes that are veggie filled and keep sugar levels at a minimum. Watch the video below!
Pineapple Coconut Smoothie
This is a tropical fruit delight of creamy coconut milk, fresh pineapple, and a hint of ginger. Add any of the protein options mentioned above for a boost.
Blackberry Cream Smoothie
A luscious blackberry smoothie mixed with greek yogurt and a sprinkle of hemp seeds. Plus, its packed with protein and a few sneaky cauliflower florets.
Orange Carrot Smoothie
This blend of almond milk, orange, carrot and vanilla bean is like a creamsicle in a cup! But dont look past the fact that its loaded with protein from cauliflower and a scoop of Vital Proteins Collagen Peptides.
Cucumber Kiwi Smoothie
A creamy yet refreshing smoothie loaded with fiber and protein. The mix of spinach, avocado, cucumber, kiwi, cauliflower, and almond butter makes for the ultimate green drink!
Berry Spinach Smoothie
A Downshiftology classic recipe made from a rich blend of mixed berries, spinach, chia seeds and avocado. Ditch the banana for zucchini and youve got yourself a delicious low sugar smoothie recipe.
How To Make Smoothies For Diabetics At Home
The best way to ensure your smoothies are filled with healthy, diabetic-friendly ingredients is to make them yourself at home. Many commercial smoothie brands end up being sugar traps as they often add fruit juices or fruit syrups to give you that taste that keeps you coming back for more.
With a simple smoothie blender, its easy to throw together a bunch of ingredients and create a tasty smoothie in minutes. To create that perfect smoothie, here are a few key ingredients that you should keep stocked :
- Fiber: 4 grams
Why its great:
We love this tasty green smoothie for diabetics because its packed with great nutrients and healthy properties. Kale is packed full of amazing antioxidants that help to support the immune system and keep the digestive system functioning well.
Also Check: How To Make A Fruit Smoothie
Ways To Add Protein To Your Smoothies
If youre looking to boost the protein in your low sugar smoothies, here are a few suggestions on ways to do it:
- Nut Butter adds protein and healthy fats with just a single tablespoon.
- Greek Yogurt is a great way to add a creamy, tangy texture.
- Nuts and Seeds provide extra fiber and protein per tablespoon.
- Protein Powder such as whey or plant-based is an easy way to include protein in the mix.
- Collagen Powder boost your protein and supports healthy skin, hair, and nails.
Peanut Butter And Berry
- Fiber: 6.5 grams
Why its great:
This creamy, delicious smoothie is a great substitute for an afternoon snack or it can be used after a workout to fill you up and replenish your energy. Think of it as a healthy, liquid form of a PB& J sandwich. Natural peanut butter is a low glycemic index food. This means that it wont cause your blood sugar levels to rise suddenly. It also adds significant amounts of protein and fat to your smoothie, which will not only keep your blood sugars from spiking, but also help keep you feeling full for longer periods of time, thus cutting down on undesirable snacking. Additionally, peanut butter is high in magnesium, which has excellent benefits for diabetics including the ability to help with blood sugar regulation.
Bananas frequently get a bad reputation related to their high carbohydrate content for diabetics. Despite their seemingly high carbohydrate and sugar content, bananas have a low glycemic index because they are so filled with fiber. They also contain a wide variety of micro nutrients, making them a very healthy choice. It is important to note that because of their carbohydrate content, one medium-sized banana is actually considered two carbohydrate servings whereas most whole fruits are considered one serving. Youll notice that all of our smoothie recipes call for one serving, i.e. half of a banana.
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Oatmeal Smoothie For Diabetic Breakfast
There can be several benefits to have in oatmeal not only for diabetics, for whole grains are rich in nutrients.
A well-known helpful component of a delicious oatmeal breakfast is vitamin C, which doubles up as an essential antioxidant and anti-inflammatory agent.
Combined with some bananas and soy milk, one glass of the smoothie can be very tasty but at the same time not affecting your blood sugar levels.
Low Carb Diabetic Breakfast Smoothie
I was over having a conversation the other day and it came to my attention that many people struggle with eating breakfast.
If you have diabetes its not ideal to skip breakfast because even if you dont eat blood sugar will rise. So the very act of eating breakfast can actually help regulate blood sugar.
So the perfect alternative to actually eating something is to whip up a low carb diabetic breakfast smoothie.
A balanced smoothie with protein, healthy fats, and a little carbs from mixed berries, will keep you full, regulate your blood sugar, and help you get through the morning.
So here is a simple breakfast smoothie recipe, with a few alternatives and options to try, so you can give it a different twist every time you have it.
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Ways To Add More Vegetables To Your Smoothies
Now that weve established to minimize certain fruits in smoothies, its time to bring in the power of greens! Yes, you can load your smoothie with tons of nutrients without ruining the taste.
Tip on adding vegetables: two vegetables that are a great substitute for adding heft to your smoothie are blanched and frozen zucchini and frozen cauliflower. Blend these into your mix and you have the perfect replacement for your typical banana.
Now, here are a few vegetables options to add:
- Avocado has the highest protein of any fruit and adds an unmatched creaminess to any smoothie.
- Cucumber provides a light and fresh taste while providing a lot of water to stay hydrated.
- Carrots are great for boosting your immune system and add a natural sweetness and color to your smoothie.
- Leafy Greens are a great source of fiber, protein and antioxidants.
- Beets can be used to sweeten an all veggie smoothie and boost energy levels.
- Zucchini is high in fiber and water content to keep you full and is virtually tasteless in a smoothie.
- Cauliflower is filled with Vitamin C, potassium, and fiber and adds non-sugar creaminess.
Best Protein Shakes And Smoothies For Diabetics
Many people with diabetes are often told that smoothies and protein shakes are off-limits due to their carb content. However, when trying to maintain a low-carb diet, some people will turn their nose up at the idea of drinking a protein shake.
The number of people diagnosed with diabetes has increased significantly over the past few decades. According to the American Diabetes Association, 30.3 million people in America are living with diabetes.
There are many approaches to weight loss. The most effective method is a lifestyle change that can improve your health and well-being for the long term. You can achieve weight loss through healthy eating, exercise, and other behaviors that boost your energy and help you manage your weight.
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/ 8 Nutty Blackberry Smoothie
Combine all ingredients in a blender. Puree until smooth. Serves 2.
- 1 container fresh blackberries
- 1/2 cup plain fat-free Greek yogurt
- 2 tablespoons almond butter
- 2 teaspoons honey
- 1 cup ice cubes
Nutrition: Calories: 175 Fat: 9.3g Protein: 9.6g Carb: 16g Fiber: 6 g Chol: 0mg Sodium: 57mg Calcium: 118mg
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.
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Smoothie Recipes For Diabetes
All of these smoothies contain the right ratio and quality of protein, fat, and fiber needed to maintain stable blood sugar and serve as a proper meal replacement. Individual needs vary, however, so please measure your blood glucose to test whether these recipes work for you, and modify as needed.
The recipes make several servings, so make sure to have mason jars or other containers available to portion out each serving for later .
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:
Also Check: Fat Burning Smoothies For Weight Loss
Blueberry And Almond Butter
- Fiber: 8.5 grams
Why its great:
This smoothie contains a variety of macronutrients, with the seeds and almond milk/butter adding high amounts of both protein and fat. Similarly to the first smoothie we reviewed, youll notice that the calories and total carbs in this smoothie are a little higher than some of the others, making it better suited as a meal replacement than a snack.
Blueberries are an exceptional source of antioxidants that you need for a healthy, functioning body. In fact, these antioxidants fight disease. This yummy fruit also contains important vitamins and fiber, all while having a relatively low glycemic index. This berry is truly a superfood for diabetics and non-diabetics alike.
The addition of flax and chia seeds make this smoothie even more beneficial. Flax seeds are an extraordinary food for controlling diabetes. These seeds can improve insulin sensitivity and help you to manage your blood sugar levels.
Chia seeds, on the other hand, are very rich in antioxidants, along with omega 3 fatty acids, fiber, and magnesium. All of these can help to reduce the risk of diabetes-related complications. Just a few chia seeds thrown into your smoothie will dramatically boost your daily intake of fiber, so its definitely worth investing in these miracle seeds! This is without a doubt one of the best smoothies for diabetics.
Smoothie Recipe From Dr Colin Lowe
- 1 apple
- 1 teaspoon of cinnamon powder
- 1/2 teaspoon of cayenne pepper
- 1 cup of fresh water.
Makes three day supply.
Pancreas started producing required insulin, lost 25kg in weight, insulin daily fast readings are 5,5 to 6,2. Do not get colds or flu.Off insulin injections, blood pressure normal, cholesterol normal.
Want more recipes? Check out these 30 low-carb green smoothies.
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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:
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!
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Keep These Yummy Diabetic Smoothies For Weight Loss Handy
Smoothies that are packed with nutrition and flavor have become the go to drink for many of todays health conscious consumers. Smoothies for Diabetics and high blood pressure are great to keep handy. Natures bounty provides such a vast array of fruits and vegetables that people with or without alimentary conditions such as diabetes or high blood pressure can enjoy their preferred smoothie flavor profile while still meeting their nutritional needs and weight loss goals. Ingredients used in one diabetic smoothie recipe can be completely different from smoothies for diabetic smoothies for weight loss or high blood pressure that still provide the necessary nutritional benefits.
It is important to keep in mind that fruits and vegetables that are low on the glycemic index are better options for diabetic smoothies because they are less likely to spike blood sugar. As such, smoothies for diabetes and weight loss are typically low in calories and high in protein. Diabetics with concerns about their weight can blend up a diabetic smoothie for weight loss that incorporate ingredients that will keep you full longer as well as increase energy levels to motivate and facilitate a regular exercise routine.
A diabetic smoothie recipe that boost your energy levels is also a great start to any day. This high-fiber, protein smoothie with cocoa powder from Diabetic Rejoice promise to keep you satisfied and energized for hours.