Searching for smoothies for diabetics? Being diabetic shouldn’t stop you completely from eating the foods you love. True, there are some restrictions but you can go with many healthy food options. Vegetables and fruits are very healthy as they contain lots of nutrients that your body needs.
Another fact you should note is that not all vegetables and fruits are good for diabetics. But you can make smoothies for diabetics with the healthy ones. Your best options are those that wouldn’t spike blood sugar levels.
Smoothies give us access to the nutrients packed in healthy fruits and vegetables. However, it is important to note that you should avoid artificial sweeteners. Now let’s take a look at some diabetic smoothie recipes.
Recommended smoothies for diabetics
In this section, we will share a few smoothie recipes you can add to your daily diet. Before we do, we should warn that you have a specific nutrient requirement per day. Ensure that you should create balance so that you don’t take more than is necessary.
With that out of the way, here are some great smoothie recipes for diabetics.
Want a smoothie that has it all in one package? This smoothie is your best bet. It contains healthy fat gotten from avocado, proteins, greens, and berries that possess antioxidant properties. When choosing your berry yogurt, be careful to avoid the ones with excess sugar.
We assure you that this smoothie is healthy as it contains 404 calories. This means you can eat this in place of a snack. Check out the recipe below:
What you need
- Unsweetened almond milk (3/4 cup)
- Organic frozen wild blueberries (1/2 cup)
- Frozen organic strawberries (1/3 cup)
- Avocado (1/2)
- Organic flaxseed (1 teaspoon)
- Organic spinach (1 handful)
- Berry yogurt (100 g)
- Chia seeds (1 tablespoon)
- Vega sports protein (1 scoop)
- Greens superfood (1 scoop)
- Ice cubes (4)
It’s simple, blend all the ingredients to create a perfect mixture. Serve and drink away all the goodness.
Lower-carb strawberry smoothie
Have you been searching for diabetic strawberry smoothies? This smoothie falls into this category. Aside from the fact that it tastes great, you are sure that it is healthy and wouldn’t spike blood sugars.
The Greek yogurt and soymilk add to its creamy and smooth texture without increasing its sugar content. One tablespoon of chia seeds will help you raise the fiber levels. Enough talk, let’s look at this winning recipe.
What you need
- Strawberries (5 medium sizes)
- Unsweetened soymilk (1 cup). You can use unsweetened almond milk instead.
- Low-fat Greek yogurt (1/2 cup)
- Ice cubes (6)
Put all the ingredients in your blender. Blend away until you get a smooth and creamy mixture. Pour this into a glass then garnish with some extra strawberry. Drink up and stay healthy. By the way, you get 167 calories from this making it very healthy to drink between meals.
Berry Blast Smoothie
This is one of the best smoothies for diabetics because of its glycemic index. While the berries in this smoothie make it sweet, the glycemic index is pretty low. Even if you feel the berries are a little sour, the mango and coconut milk gives you that natural sweetness.
Along with all of these, the flax provides you omega-3 acids. You will get two smoothies from this recipe, let’s check out below.
What you need
- Frozen blueberries (1 cup)
- Frozen blackberries (1 cup)
- Pure Unsweetened coconut water (2 Cups)
- Frozen raspberries (1 cup)
- Frozen mango chunks (small handful)
- Kale leaves (3)
- Flax meal (2 tablespoons)
Put all these ingredients into your high-powered blender. Begin blending until you achieve a smooth mixture. Serve along with fresh berry toppings. Of course, they’ll sink into the smoothie. That’s where the fun lies, you can scoop them out like hidden treasures.
This is one smoothie you should try out, especially on a hot afternoon. Making it is very simple as it only needs five ingredients. It is one of the healthiest smoothies available as it contains all the calcium you need for a day.
Use the peach with its peel to enjoy more fiber. This helps to create balance with the sweetened yogurt to avoid spiking your blood sugar level. Without further ado, here is the peach smoothie recipe.
What you need
- Fresh peach (1 medium size). You can have it frozen, pitted, chopped, or peeled, it’s your choice.
- Skim milk (1/2 cup)
- Non-fat vanilla yogurt (4-ounce carton)
- Ice cubes (1 cup)
- Ground cinnamon.
Making this smoothie, like all other smoothies, is pretty simple. Simply put all the ingredients inside your blender. Continue blending until you have a smooth mixture. Pour out your mixture into your glasses and add some cinnamon topping and maybe some strawberries. Enjoy!
Have you been craving the chocolate and peanut taste of snickers? We know that snickers tend to raise your blood sugar levels. However, we have the perfect solution for you.
We can help you enjoy your chocolate in the healthiest way possible with this smoothie. To avoid the artificial sweetener, you can use caramel extract instead of caramel syrup. You’ll get a lot of calcium and protein from this smoothie. Here’s the recipe below.
What you need
- Unsweetened almond milk (1 cup)
- Unsweetened plain yogurt (1/2 cup)
- Stevia (2 packets)
- Unsweetened cocoa powder (1 tablespoon)
- English Toffee stevia (5 drops)
- Almond butter or creamy peanut butter (1 heaped tablespoon)
- PaleoFiber powder/ground flaxseed/chia seed (1 tablespoon)
- Collagen hydrolysate/vanilla protein powder (1 tablespoon)
- Vanilla extract (1/2 teaspoon)
It’s pretty the same for all smoothies. Cast all your ingredients into your blender and blend away. Stop when you have the perfect mixture. Serve into a glass and drink up. This smoothie contains 309 calories, very healthy for you.
Things to consider when making smoothies for diabetics
We have shown you a few smoothies for diabetics above, but that’s not all. You should be mindful of certain things to ensure that you get the full benefits of these smoothies. Even though smoothies are healthy, there are a few risks you should beware of.
Here are some factors to consider when making smoothies.
Add healthy fats
Fats are very important for diabetics as they play a huge role in reducing sugar absorption. There are certain sources of healthy fat that you can use when making smoothies. Some of them include:
- almond or peanut butter
- chia seeds
- raw pecans
- raw walnuts
Despite this, you still have to be careful not to take excess fats. This can lead to obesity.
Just like healthy fats, proteins are very important to the human body, especially for diabetics. When your smoothie contains lots of protein, the body absorbs the food at a slower rate. The advantage of this is a reduction in the absorption of sugars into your bloodstream.
Some of the proteins you can add to your smoothies include:
- hemp and other seeds
- low-fat milk
- pea protein
- unsweetened Greek yogurt
- whey protein
Fibers are helpful especially in giving you that feeling of fullness. There are two types of fibers, insoluble and soluble fibers. The body takes longer to digest soluble fibers which is good for a diabetic.
Insoluble fibers help to boost digestive health while reducing the absorption of food in the gastrointestinal tract. Overall, fibers help you feel full for longer periods. What do these factors offer you?
- Reduces the risk of spiking blood sugar levels.
- Avoids a rushing buildup of cholesterol.
- Protects you from excess weight gain.
Some of the foods that provide you healthy fibers include:
- Chia seeds
- Fruits such as oranges, peaches, raspberries, nectarines, and blueberries.
- Vegetables like kale and spinach.
Avoid artificial sugars
You don’t need artificial sugars since many foods already contain natural sugars. You should remember these tips when choosing your ingredients:
- Sugar-filled syrups are used in preserving some canned fruits.
- Maple syrup and honey are all types of sugar.
- You’ll get more sugar from ripe fruits than unripe ones.
- Milk also contains sugar because of its lactose content.
- Soymilk and almond milk are likely to contain added sugar.
You can use any of the above in moderation. However, there are so many ways to add natural flavors to your smoothies for diabetics. A few includes:
- spices such as nutmeg, cinnamon, turmeric, and ginger
- black coffee
- dates and other dried fruit (requires moderation)
- fresh herbs like basil, mint, or coriander
- fruit containing natural sugars and fiber
- oats (useful in adding a creamy texture)
- unsweetened cocoa powder
- Extracts like almond, vanilla, and peppermint (avoid syrups)
- whole peanut butter
Smoothies for diabetics are important to lead a healthy life. These foods provide you with lots of nutrients and help to balance your metabolism. Do you have any other suggestions? Share them with us in the comments section.