WHAT IS A GOOD SMOOTHIE FOR A DIABETIC ? (DIABETIC-FRIENDLY)

Today you will learn how to make a delicious and diabetic-friendly smoothie with our tips and tricks. And Discover the best ingredients to use .

On this page:

Diabetics can enjoy smoothies as long as they make healthy choices, such as using low-glycemic fruits and vegetables, incorporating healthy fats and protein, and avoiding added sweeteners. A good diabetic-friendly smoothie would include a combination of low-carb fruits like berries and cherries, leafy greens for added fiber, and ingredients like nuts and avocado for healthy fats. It’s also important to monitor portion sizes and count the fruits in the smoothie as part of the daily fruit allowance to avoid over-consumption of carbohydrates.

Are Diabetics Allowed To Drink Smoothies ?

The answer is: Yes and No ! It depends ! Diabetics are allowed to drink smoothies, as long as they choose ingredients that are low on the glycemic index and load, and do not add extra sweeteners.

It’s important to pack the smoothies with fruits and vegetables that are heavy in nutrition but light in calories, as well as getting enough calcium- and probiotic-rich dairy foods to fortify bones and provide good gut bacteria.

It’s also important to count the fruits blended in the smoothies as part of the daily fruit allowance to avoid over-consumption of carbohydrates. Overall, diabetics can enjoy smoothies as long as they make healthy choices and monitor their intake.

What Is A good Smoothie For A Diabetic ?

Smoothies can be a great option for people with diabetes, as long as they are made with the right ingredients and in the right amounts. It’s important to include ingredients that are low on the glycemic index and load, meaning they won’t spike blood sugar.

Here are some tips to keep in mind when making a smoothie for someone with diabetes :

Select your produce :

Use a combination of fruits and vegetables in your smoothie, as fruits contain more calories and carbs than veggies. Opt for lower-carb fruits such as berries, cherries, kiwi, plums, melon, and clementines instead of higher-carb fruits like bananas .

Also incorporate vegetables such as leafy greens, broccoli, carrots, and zucchini for added fiber and nutrition. Finally ,using more vegetables and less fruit will also decrease the overall carbohydrate content of the smoothie.

Choose your liquid wisely :

Use water or low-fat milk as your base liquid, as juice can add extra carbohydrates. But  If you are avoiding dairy, opt for unsweetened plant-based milk, such as soy, pea, oat, or flax milk that have a decent amount of protein.

Add Healthy fats :

Adding healthy fats to a diabetic smoothie can have a beneficial impact on blood sugar levels by slowing down the digestion of carbohydrates. Also this can lead to more stable blood sugar levels, and also helps to keep you feeling full.

However, it is important to watch the amount of fats added as they are high in calories, and too much can lead to weight gain.

Finally here some good options for healthy fats to add to a diabetic smoothie : nuts, seeds, nut or seed butters, avocado, and healthy oils like coconut or MCT oil. These ingredients can also provide protein and fiber.

Add Protein : 

Adding protein to a diabetic smoothie can help stabilize blood glucose levels and leave you feeling full. Protein also slows the absorption of food which in turn reduces the speed at which sugar enters the bloodstream.

Greek-style yogurt, nuts, seeds, low-sugar protein powders like pea or hemp protein, and whey protein are good options to include in a diabetic smoothie. However, it’s important to not add too much protein as it contains calories and can be dehydrating. It’s also important to check with a doctor before using protein powder if you have kidney problems.

Add Fiber :

Including leafy greens like spinach and kale can ensure that a smoothie is nutritious and high in fiber. Fiber can be soluble or insoluble. Soluble fiber takes longer to release its energy, reducing the risk of a glucose spike. Insoluble fiber improves digestive health while decreasing food absorption in the gastrointestinal tract. Fiber might make you feel fuller for extended periods of time.

Sugar-free flavoring :

Adding flavor to a diabetic-friendly smoothie can be a great way to enhance the taste while also adding some extra nutrition. And the best way to do this is by experimenting with various flavor enhancers such as ginger, cinnamon, turmeric, fresh mint, fresh basil, vanilla or almond extract, and unsweetened cocoa powder. Also These ingredients can help pump up the flavor of your smoothie without adding added sugar .

Include 3 servings of carbs :

When making a smoothie, a person with diabetes must make sure they know how many carbohydrates they are adding. In general, diabetic patients should aim for a smoothie with 45 grams (g) or less of carbs. Adding at least three different kinds of carbohydrates is a good idea.

Check your blood sugar level   :

Uncertain of the effects of smoothies on your blood sugar? Follow the instructions on your meter or CGM (continuous glucose monitor). Before drinking a smoothie, check, and then check again a few hours later. Your blood sugar level two hours later should ideally be under 180mg/dl . ( for diabetic person)

 

Note : The amount of carbohydrates an individual should eat daily and at each meal will depend on their height, weight, degree of exercise, and medications; a doctor will provide advice on this. Also Other conditions and problems, like high blood pressure, obesity, celiac disease, and lactose intolerance, can affect people with diabetes. The kinds of ingredients that can be included in a smoothie may be restricted by these additional criteria.

Now do you want to make the best diabetic friendly smoothie ?  Check out our easy recipe for this popular beverage :

How To Make The Best Diabetic-Friendly Smoothie

Ingredients And Why :

  • Mixed Berries : Mixed berries are a great choice for a diabetic-friendly smoothie because they are low in carbohydrates and sugar while being high in fiber and antioxidants. Berries such as raspberries, blueberries, blackberries, and strawberries are lower in carbs than many other types of fruit and also have a lower glycemic index, which means they do not spike blood sugar as much. Also berries can also provide an abundance of flavor in your smoothie without adding a lot of sugar, making them a great option for people with diabetes.
  • Unsweetened Almond Milk : Unsweetened almond milk is a good choice for diabetic-friendly smoothies because it is low in carbohydrates and sugar. Also it is also a good source of protein and healthy fats, which can help to stabilize blood sugar levels. Additionally, almond milk is lactose-free, making it suitable for those who are lactose intolerant. Overall, unsweetened almond milk is a great option to add flavor, nutrition and a creamy texture to your diabetic-friendly smoothie while being mindful of the sugar and carb intake.
  • Vanilla Extract : Vanilla extract is a great addition to a diabetic-friendly smoothie because it provides a natural, sweet flavor without any added sugars. Additionally, vanilla extract is a good source of antioxidants that may help lower blood sugar levels. Finally vanilla extract can be a great alternative to artificial sweeteners, which may have negative effects on blood sugar control.
  • Erythritol : Erythritol is a sugar alcohol that is commonly used as a sugar substitute in diabetic-friendly recipes. Also It has a similar sweetness to sugar but has a significantly lower calorie content and does not affect blood sugar levels. Additionally, erythritol is a less processed sweetener than other options such as high fructose corn syrup and has a clean taste, making it a great option for adding sweetness to smoothies without altering the taste. Finally it’s also a non-carcinogenic and non-inflammatory alternative sweetener .
  • Vegan protein powder : Plant-based protein boost is a convenient and healthy way to increase your protein and calorie intake .

Recipe : (1 Servings )

  • 1/2 cup frozen mixed berries
  • 1 cup unsweetened almond milk
  • 1/2 teaspoon vanilla extract
  • 1/2 cup ice cubes
  • 1 tablespoon Erythritol (optional)
  • 1/2 tablespoon Vegan Protein Powder ( if you need more protein intake )

Method : 

Blend all ingredients until smooth and enjoy! If the smoothie is too thick, add a little more liquid milk or water. Blend again until everything is well combined. Have a wonderful day and stay healthy!

Nutritional values ( per serving) :

  • Serving : 250ml
  • Calories : 112 ;
  • Protein : 6.9g ;
  • Carbohydrates :  15.4g ;
  • Dietary Fiber : 4.8g ;
  • Total Sugars : 8.8g ;
  • Total Fat : 3.1g ;
  • Saturated Fat : 0g  ;
  • cholesterol : 0mg ;
  • Sodium : 220mg ;
  • Vitamin D : 1mcg ;
  • Calcium : 476mg ;
  • Iron :1mg ;
  • Potassium : 280mg ;

Satisfy your cravings with this diabetic friendly mixed berries with almond milk smoothie

Image by wirestock on Freepik

Can A Smoothie Raise Your Blood Sugar ?

The short answer is Yes  ! Even if a smoothie is loaded with nutritious ingredients, it can cause blood sugar levels to spike if servings are too high or the appropriate blend or ratios of ingredients are not used.

The main problem with smoothies is that they can contain high amounts of carbohydrates, which can spike your blood sugar levels. Furthermore, smoothies can also be high in calories, making it harder to manage your diabetes . Therefore, it is essential to be mindful of the ingredients you use when making a smoothie, and to watch your portion size to ensure that you are not consuming too many carbs or calories.

 

Best Diabetic-Friendly Smoothie

Diabetics can enjoy smoothies as long as they make healthy choices, such as using low-glycemic fruits and vegetables, incorporating healthy fats and protein, and avoiding added sweeteners. A good diabetic-friendly smoothie would include a combination of low-carb fruits like berries and cherries, leafy greens for added fiber, and ingredients like nuts and avocado for healthy fats.
Prep Time 3 minutes
Cook Time 2 minutes
Course Breakfast, Dessert, snack
Cuisine American, French
Servings 1
Calories 112 kcal

Ingredients
  

  • 1/2 cup frozen mixed Berries
  • 1 cup unsweetened Almond Milk
  • 1/2 teaspoon Vanilla Extract
  • 1/2 cup ice cubes
  • 1 tablespoon Erythritol optional
  • 1/2 tablespoon Vegan Protein Powder

Instructions
 

  • Blend all ingredients until smooth and enjoy! If the smoothie is too thick, add a little more liquid milk or water. Blend again until everything is well combined. Have a wonderful day and stay healthy!
Keyword Dairy-Free, Diabetic-Friendly, Low-Carb, Vegan

 

Source : 

 

Credits section :

Featured image credit : Image by wirestock on Freepik

Disclaimer : This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. smoothiesjuice.com does not claim responsibility for this information.

Leave a comment

You must be logged in to post a comment.