Having diabetes does not indicate you need to reject yourself all the foods you enjoy, but you do wish to make much healthier food options. One great option is to eat a great deal of vegetables and fruits, which are heavy in nutrition but light in calories.
Some fruits and vegetables are much better for handling your diabetes than others. Search for produce that’s short on the glycemic index, indicating it will not spike your blood sugar level.
It’s likewise important to obtain a lot of calcium – and vitamin D-rich dairy foods to fortify your bones. Great sources are low-fat milk and Greek yogurt.
These foods are vital to any diabetes diet, yet you do not have to eat them with a fork or even a spoon. You can pack a great deal of nutrition into one healthy smoothie and get a delicious treat. As long as you stick to healthy ingredients and do not include additional sweeteners, you can enjoy these treats regularly.
Just keep in mind when you do blend fruit into your shakes to count them as part of your daily fruit allowance so you don’t overdo it on carbohydrates. Even natural sugar can drive up your blood sugar if you eat excessive of it.
1. Superfood Smoothie
This smoothie has everything — antioxidant-rich berries, healthy fat from the avocado, greens, and protein. Just be careful when purchasing berry yogurt that you select a brand name that’s low in sugar, such as Siggi, or sugar-free.
How to make Superfood Smoothie:
- 3/4 cup unsweetened almond milk
- 1/2 cup organic, wild blueberries, frozen
- 1/3 cup organic strawberries, frozen
- 1/2 avocado
- 1 tsp. organic flaxseed
- 1 handful organic spinach
- 100g berry yogurt (1 small container)
- 1 tbsp. chia seeds
- 1 scoop Vega Sports Protein*
- 1 scoop greens superfood
- 4 ice cubes
*Or whatever protein powder you like using.
Blend all that superhuman goodness up and enjoy!
Nutritional Info (without protein powder or greens powder):
Cals: 404, Fat: 26g, Carbs: 38g, Fibre: 15.5g, Sugars: 16g, Protein: 12g
Also read: Can Diabetics Drink Fruit Juices?
2. Lower-Carb Strawberry Smoothie Recipe
This smoothie’s author has actually diabetes and found this recipe after some cautious experimentation. Not only does it taste great, but likewise it will not damage your blood sugar. The soymilk and Greek yogurt make it smooth and creamy without including much extra sugar.
How to make Lower-Carb Strawberry Smoothie:
- 5 medium strawberries
- 1 cup unsweetened soy milk (or unsweetened almond milk)
- 1/2 cup low fat Greek-style yogurt
- 6 ice cubes
Place all ingredients in a blender and blend until smooth. Pour into a glass and garnish with a strawberry. Enjoy!
Cals: 167, Fat: 6g, Carbs: 11g, Fibre: 2g, Sugars: 6g, Protein: 16g
3. Berry Blast Smoothie
The berry base of this shake makes it sweet, yet it is still short on the glycemic index. If your berries are tart, the coconut milk and mango will include some natural sweetness. You’ll likewise get a healthy dose of omega-3 fatty acids from the flax. This recipe makes two smoothies.
How to make Berry Blast Smoothie:
- 1 cup frozen blueberries
- 1 cup frozen blackberries
- 1 cup frozen raspberries
- small handful frozen mango chunks
- 2 cups unsweetened, pure coconut water
- 3 kale leaves
- 2 TBS flax meal
Place all ingredients into a high-powdered blender and blend until smooth. Serve topped with some fresh berries (they will eventually sink and it’s fun to scoop them out at the end… like finding hidden treasures!) Makes 2 large smoothies. Enjoy!
4. Peach Smoothie
This peach healthy smoothie produces the ideal afternoon refresher. It’s easy to make with only 5 components. Plus it’s packed with calcium and is light enough that it will not weigh you down. Add 1 tablespoon of chia seeds and keep the peel on the peach for more fiber. More fiber is valuable in this smoothie considering that this dish requires 4 ounces of sweetened yogurt, which has the prospective to raise your blood sugar.
How to make Peach Smoothie:
- 1 medium fresh peach, peeled, pitted, and chopped or frozen equivalent
- 1/2 cup skim milk
- 1 4-ounce carton non-fat vanilla yogurt
- 1 cup ice cubes
- ground cinnamon (to taste)
Place the peach, milk, yogurt, and ice in a blender. Blend until smooth. Turn off machine and scrape down the sides of the blender with a rubber spatula. Blend again. Pour the mixture into 2 glasses and sprinkle each with a little cinnamon. Serve at once. (You can garnish with strawberries, if you want to be fancy with this refreshing drink.) Enjoy!
Cals: 101, Fat: 0g, Carbs: 22g, Fibre: 1g, Protein: 5g
5. Green Smoothie
This shake slips in a green veggie, spinach, however camouflages it with fresh berries and chocolate powder. Chia seeds add a rich texture, fiber, and omega-3 fats.
How to make Green Smoothie:
- 2 cups spinach
- 1/2 cup strawberries, with tops still on
- 1/2 cup blueberries
- 1 scoop of sugar free chocolate protein powder
- 1 teaspoon ground cinnamon
- 1 tablespoon ground flax seed
- 1/4 cup soaked chia seed (it will be thick and gelatinous) [about 2 tablespoons dry seeds]
- A small handful of raw pumpkin seed or walnuts [nutrition information below is for 2 tablespoons walnuts]
Add water and blend. There’s nothing better than a Nutriblast in the morning!
Cals: 275, Fat: 13g, Carbs: 27g, Sugars: 13g, Protein: 18g
See also: 7 Best Fruits For People With Diabetes
6. The Greenie Green Smoothie
If you’re having trouble satisfying your everyday green requirements however aren’t a huge fan of salads, why not drink your veggies? This take on the progressively popular green shake uses nutrient-dense kale or spinach well balanced with tart apple and pear. Lime juice and mint complement the blend, adding a burst of taste and freshness. Skip the agave nectar, which might have negative effects on your metabolism.
How to make the Greenie Green Smoothie:
- 1 1/2 cups water
- 1 organic ripe green apple cut into chunks, core discarded
- 1 organic ripe green pear cut into chunks, core discarded
- 2 cups organic roughly chopped fresh kale or spinach
- 1/2 cup organic roughly chopped fresh mint
- 20 chilled green or moscato grapes
- 12 ice cubes
- 3/4 tsp cinnamon
- 1 tsp stevia or 1 tbsp agave nectar, or more to taste (for example – 1 packet of Truvia)
- 1 lime juiced, or more to taste
Pour 1 1/2 cups cold water into the blender. Include one little handful of the apple and pear chunks. Blend till the mix is completely liquid. Continue adding the apple and pear portions in small handfuls, blending each handful one at a time, till all of the fruit portions are combined in.
Add the greens and mint, one handful at a time, and blend in batches till all the greens have actually been combined in. Include the grapes, ice cubes, cinnamon, agave or stevia and lime juice. Blend till the ice cubes are thoroughly crushed and the mixture is smooth. Mix it for at least 1 minute to make sure all of the greens are completely pulverized.
Serve and enjoy!
Note: Make sure you follow the actions in the order recommended. If you merely pack all the ingredients into the mixer at the same time, they won’t mix appropriately.
7. Snickers Smoothie
Are you yearning the chocolate-peanut taste of your favorite sweet bar, but do not want to send your blood glucose skyrocketing? Get the same flavors without the spike by whipping up this candy-inspired healthy smoothie. For less sweetening agent, switch the 1 tablespoon of sugar-free caramel syrup for 1 teaspoon of caramel extract. This smoothie is high in protein and calcium.
How to make Snickers Smoothie:
- 1 cup almond milk, unsweetened
- 1/2 cup unsweetened plain yogurt (or unsweetened plain kefir)
- 2 packets stevia (I use Sweet Leaf brand)
- 1 tablespoon unsweetened cocoa powder
- 5 drops English Toffee stevia
- 1 heaping tablespoon creamy peanut butter or almond butter (no sugar added)
- 1 tablespoon PaleoFiber powder (or substitute chia seed or ground flaxseed meal)
- 1 tablespoon collagen hydrolysate (or Vanilla protein powder of your choice)
- 1/2 teaspoon vanilla extract
In a blender, blend on high until well mixed together. Enjoy!
Cals: 309, Fat: 11.2g, Carbs: 35.2g, Fibre: 14.8g, Protein: 18.4g
8. Chia Seed Coconut and Spinach Smoothie
This abundant and creamy healthy smoothie includes just 5 grams of carbohydrates. To keep the carbs down, use unsweetened light coconut milk. For included sweetness, the author advises including a few dashes of powdered Stevia.
How to make Chia Seed Coconut and Spinach Smoothie:
- 1 and 1/4 cup of coconut milk
- 2 tbs of chia seeds
- 1 cup of spinach
- 1 scoop vanilla protein powder
- 2 ice cubes
Add all the above ingredients into a blender or magic bullet and blend until you have a nice smoothie like consistently. Enjoy right away.
9. Diabetic Oatmeal Breakfast Smoothie
What better method to start your day than with some hearty, fiber-dense whole grains, plus potassium and vitamin C? This breakfast smoothie loads a lot of nutrition into one glass. Here are a couple of suggestions to make this smoothie work better for your blood sugar level:
- Pick smaller bananas and don’t forget to add those carbohydrates to your day-to-day count so you don’t review your allocation.
- Turn this dish into four servings instead of two.
- Use unsweetened almond or soymilk rather of skim milk to even more reduce the carbohydrates.
How to make Diabetic Oatmeal Breakfast Smoothie:
For 2 servings
- 1 cup uncooked oats ground in spice or coffee grinder or food processor
- 2 frozen banana cut into small chunks first
- 3 cup skim milk
- 2 Tbsp ground flax-seed
- sugar substitute
- 2 tsp . coffee extract optional
Combine all ingredients and blend with blender, immersion blender or processor. Pour into a glass and enjoy!
10. Berry Delicious Nutty Milkshake
Nuts are a crucial component of any healthy consuming strategy, and this recipe integrates a few of the most nutritious ranges, almonds and walnuts. Plus, you get greens from the kale, calcium from the milk, and anti-oxidants from the strawberries. All this for just 45 grams of carb!
How to make Berry Delicious Nutty Milkshake:
- 2/3 cup of milk (skim milk, soymilk or goat’s milk)
- 1/2 medium banana, peeled
- 1 tablespoon of natural peanut, walnut or almond butter
- 1 tablespoon of almonds
- 1/2 cup of fresh kale
- 1/2 cup of frozen unsweetened raspberries
- 4-5 medium frozen unsweetened strawberries
- 1/2 cup of ice cubes
At 370 calories with a carb count of 45gr this recipe offers high amounts of fiber and protein. Enjoy!