Smoothies for diabetes can be a complicated topic. On one hand, they’re a great way to replace meals and lose weight. So, they’re probably a great way to control your diabetes. But, that’s not the full story.
On the other hand, we have their usually high carb content. Don’t get me wrong. Fruits are delicious and healthy. But, they also pack a punch in sugar. So, smoothies can be good or bad depending on their type.
In this article, I’ll explain how to make healthy smoothies if you have diabetes.
Should you drink smoothies if you have diabetes?
Blendtopia agrees with me on this. Smoothies can be good or bad for diabetic patients. For instance, common retail smoothies often have a lot of sugar. That’s also because fruit smoothies tend to be the most common.
Then, should you avoid smoothies?
Not really, you just need to pick the right ones. Limiting carbs can help people with diabetes. So, your goal here is to find alternatives. Vegetable smoothies can give you many of the same benefits. But, their sugar and carb content tends to be much lower.
It depends on the ingredients
In the end, ingredients define whether the smoothie is good or not. A smoothie for diabetes needs nutritious ingredients. Also, they mustn’t make your sugar spike. With that in mind, you want to keep some principles in mind.
The first step is to include more fiber. That’s because fiber aids blood sugar control. Moreover, you can find carbs with high fiber and low sugar and starch content.
Then, we have fats. They can help reduce the sugar’s speed when entering the blood. The same goes for protein. Everyone benefits from protein. But, it can also reduce the sugar’s metabolism speed. Just be mindful of protein powder’s sugar content.
What are the best ingredients in smoothies for diabetes?
So, ingredients are our main concern here. But, how can we translate that into recipes? EverydayHealth has a great list of additions for your smoothies. Some of them are staples of green smoothies. But, you might be surprised by some.
- Firstly, we have avocados. They’re a great replacement for dairy because it’s low in sugar. It’s also rich in fiber and monounsaturated. So, you can also improve your cholesterol profile.
- Ground flaxseed is also rich in nutrients. You get calories, fat, carbs, fiber, and protein. All of that is typically free of sugars. So, they’re also great for avoiding too many carbs.
- Tofu comes from whole—not processed—soy. It’s a common replacement for protein in vegetarians. It’s also an optimal alternative to milk in smoothies.
- Hempseed barely has any carbs. And, it’s packed with fiber, protein, good fats, B vitamins, and more.
- Greek yogurt is a favorite in many smoothies. Well, you don’t have to give it up. Nonfat plain Greek yogurt is a solid change. It’s still packed with protein and probiotics. But, it offers fewer calories and carbs.
- Chia is a great addition if you need antioxidants. It’s also rich in potassium and magnesium.
- Almond butter is another fantastic add-on if you want protein and healthy fat. It’s also rich in magnesium. Thus, it could aid in blood sugar regulation.
How to make a smoothie for diabetes
Finally, let’s summarize these tips by MedicalNewsToday. You want to make a healthy smoothie for diabetes. But, that doesn’t mean giving up their delicious flavor. Instead, you want to keep your smoothies tasty. Just make sure you change things up.
The right macronutrients
The first step is to focus on the crucial macronutrients. So, make sure you add healthy fats, protein, and fiber. All of these nutrients nourish our bodies, yes. But, they also slow down sugar’s speed when entering the bloodstream.
Flavor without sugar
Foregoing sugar doesn’t mean your smoothie has to taste bad. You can use peanut butter, spices, fruits in moderation, vanilla, and more. Also, remember that some processed fruits can contain sugar. Likewise, don’t overdo it with ripe fruits.
Carbs and GI score
Don’t give up on carbs entirely. Your body still needs them. But, ask your doctor how many you may consume. Likewise, find out the glycemic index of the foods you eat. A higher GI means the item will raise blood sugar more.
You can use a GI calculator to plan your smoothies.
The holistic takeaway
Smoothies for diabetes need a bit more consideration than regular smoothies. That’s because retail smoothies usually contain sugar. And, you can also spike your blood sugar with too many fruits.
Luckily, The Smoothie Diet keeps diabetes in mind. You can find a huge variety of smoothie recipes. That includes drinks specifically for diabetes patients. So, make sure you take a look!
To learn more about it, check out my review.