How Smoothies Can Make Diabetes Management More Difficult
On the other hand, smoothies can work against you and make it harder to manage your diabetes. Heres why:
Carbohydrate
Carbs arent bad, but too much doesnt do your blood sugars any favors. Depending on the type and amount of smoothie that youre drinking, you can easily exceed your carb goals , especially if your portion is large. Thats because smoothies may contain a lot of added sugar, particularly if youre buying one at the grocery store or at a shop.
Calories
As you happily throw ingredients into your blender for a healthy treat, dont lose sight of the calories. Fruit, whole milk or whole-milk yogurt, nuts and nut butters, and even protein powders can pack a calorie wallop, making it a challenge if youre trying to shed a few or a lot of pounds.
Heres an example of how the carbs and added sugars can run amuck if you purchase a 20-ounce Peanut Power Plus Strawberry smoothie at Smoothie King . Note that this contains bananas, strawberries, peanut butter, dates, nonfat milk, turbinado , and protein blend.
Smoothie King: Peanut Power Plus Strawberry
Strawberry Banana Protein Shake
12 ounces of skim milk, one banana , four strawberries , and two scoops of vanilla protein powder.
This smoothie is great for people who want to add a little more bulk and substance to their diet. The milk will give you extra calcium, while the banana gives it potassium. This will help to regulate blood pressure levels along with an enzyme. This enzyme is called tryptase which can be found in bananas. This can help to lower high cholesterol. Strawberries are packed full of Vitamin C. So this diabetic-friendly smoothie recipe provides almost half your daily recommended amount right off the bat.
How To Make A Strawberry Banana Protein Smoothie
Making this recipe is as simple as putting all of the ingredients in a blender and blending! So easy, right? Here are all the details:
Step 1: Put all the ingredients in a blender and blend until fully mixed .
Step 2: Add water until the smoothie has the desired consistency. Start out with just a little water and then slowly add as much as you like.
Step 3: Serve over ice or use frozen berries to give the smoothie a thicker consistency.
Three simple steps, and you have yourself a perfect shake for a healthy snack or post-workout fuel up!
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Peanut Butter Banana Shake
½ cup low fat cottage cheese, one tablespoon peanut butter, ½ teaspoon ground cinnamon, two tablespoons raisins , three ice cubes, and four ounces skim milk or water.
This diabetic smoothie recipe is great for people who are looking to add more protein to their diet. The cottage cheese helps give this shake a creamy texture while the peanut butter provides an excellent source of healthy fats that your body needs. These are along with other essential nutrients like niacin and Vitamin E. Not to mention that cinnamon can help lower blood sugar levels. This is due to its high fiber content which also makes it great at helping you feel fuller longer.
The Benefits Of Smoothies For Diabetes
First, lets look at the benefits of smoothies when it comes to diabetes.
Smoothies may be:
- A simple way to boost your intake of nutrient-dense wholefoods
- A way to help retain all of the fibre of its ingredients, which means steadier blood sugar levels
- Low GI, thanks to the fibre content and any protein and healthy fat sources added
- A good source of antioxidant-rich and anti-inflammatory nutrients
Want to experience all of these benefits?
The best smoothies for someone with diabetes are those based on wholefoods such as wholegrains, fruit, vegetables, nuts and seeds.
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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.
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What Kind Of Smoothie Did Brenda Have
Brenda came into clinic. She was proud of herself because she was drinking smoothies. She had heard they were healthy. Her A1C was still a 9. Her fasting blood sugar was 197 mg/dl.
What kind of things do you put in your smoothie, Brenda, I said.
Well I put a banana in, and a half cup of blueberries since theyre in season, she said. I have to put a few spoons of sugar in cause the blueberries are a little tart, a little early. You know, I put in some honey from the bee keeper down the road.
Oh, ok, I said, thinking. Is your glass this big? , or is your glass this big? , or is it this big .
Thats it, said Brenda, pointing to the last marvellously super-sized giant glass. Its my whole breakfast. Thats healthy, right?
Now I had to think. Brenda didnt have horrible ingredients, but her portions were huge! I took a deep breath. Do you know how to count carbohydrates, I said.
No, said Brenda.
Well, would you like to learn how? Yes, said Brenda. Alright, class is next week. Meanwhile, heres a juice glass. Lets go with a juice-glass size smoothie that you make at home, ok?
Ok, I cant drink it all anyway.
Good, what do you think about just honey? Do you think it would be sweet enough with just a teaspoon of honey?
Yes, said Brenda. That will cut the sugar down if I just use honey.
Great, now can you add a spoon of peanut butter, the natural kind, for good fats and protein? Sure, I can do that. It sounds delicious.
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Is Strawberry Good For Diabetes
People with diabetes often aim to eat foods with a low glycemic load, including low-glycemic fruits. Strawberries fall into this category, as the fruit doesnt quickly raise glucose levels. You can eat them without worrying about a blood sugar spike.
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How To Build A Diabetes
There are four categories you want to try to include when planning a diabetes-friendly meal, whether for breakfast or other times of day. They consist of:
Focusing on these four types of food will ensure that your plate checks all the boxes of a satisfying, nutrient-dense meal. Plus, youll set yourself up to make better meal choices throughout the rest of the day.
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How Can I Get My A1c Down Quickly
Since exercise prompts your muscles to take up sugar from your bloodstream, it helps your blood sugar levels drop more quickly after you eat a meal. As you make exercise a regular habit, youll see a downward trend in your A1c numbers. Never miss your meds. You can reliably lower your A1c through diet and exercise.
Healthy Smoothies For Diabetes Relief And Treatment The Best Recipes
In case you plan them well, healthy smoothies can be a part of your diabetic diet. Factually, there are some certain foods that are good for managing blood sugar levels and enjoying healthy smoothies are a fun and also easy way to ensure that you consume them every day.
Some vegetables and fruits are good for controlling your diabetes than other ones. Look for products that is low on the GI , which means that it will not increase your blood sugar. According to a study offered by the American Diabetes Association, some vegetables and fruits that contain a low glycemic index rating and important nutrients such as calcium, fiber, magnesium, potassiumand vitamins A, E, C are:
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- Citrus fruits: A great ingredient for healthy smoothies for diabetes relief and treatment, citrus fruits such as lemons, oranges, grapefruits, limes, are high in vitamins and minerals. You should use whole fruits rather than their juices to get all of the benefits of the fiber content.
- Green leafy vegetables: They are very good for human health, not just diabetics. The darker the green color is, the better benefits you get. Choose kale or spinach for your smoothies because they get a mild flavor that you are able to use to cover up with other foods.
- Berries: Any type of berry such as blueberries, strawberries raspberries, blackberries, etc. They are good for diabetes as although they are sweet, they are low on the glycemic index.
- Green Diabetic Smoothie
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What Is The Best Fruit For Diabetics To Eat
There are many kinds of fruit that diabetics can eat. The best fruit for diabetics is one that has a low sugar content so it wont cause blood glucose levels to spike.
Some of the best fruits for diabetics include:
- Blueberries recommended as superfoods by the American Diabetes Association.
Each of these fruits offers different benefits, but all are low in sugar. Fresh fruit consumption provides important vitamins like vitamin C and minerals that are essential for diabetes management and are beneficial for a healthy diet.
Its important to eat a variety of different fresh fruits in order to get the most benefit. So mix it up and try something new every day! You can even enjoy some fruit as part of a healthy snack or dessert.
Top 10 Best Smoothie Recipes For Diabetics Comparison Table Of 2022
all the available reviews for the best smoothie recipes for diabetics were analyzed by our advanced AI before making this final list of the best best smoothie recipes for diabetics.
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- Bioavailable Collagen Peptides Powder – Sourced from grass-fed, pasture-raised bovine. Digested and absorbed by the body quickly for maximum benefits.
- Health Benefits – Original Collagen Peptides with Hyaluronic Acid + Vitamin C is Vital Proteins exclusive product. Helps improve the health of your hair, skin, nails, joints and ligaments, and tendons**.
- Load Up on the Ingredients You Love – Soluble in hot or cold liquids including coffee, smoothies, and tea. About 1-2 scoops a day is all you need! It can be taken in the morning, afternoon or evening.
- All Natural – Certified Paleo Friendly & Whole30 Approved. No added sugars or sweeteners. Flavorless and odorless. Free from dairy, gluten, cholesterol and heavy metals.
- 20g Collagen Powder per Serving – We include a scoop for measurement, two scoops of powder = 20g. Thats also why the container isnt full, leaving some room for the scoop. Our product quantity is based on weight, not canister size.
- Koslo PhD RD CSSD, Jennifer
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How To Customize This Healthy Diabetic Smoothie Recipe
Add protein: A scoop of protein powder, plain Greek yogurt or a handful of nuts or seeds can help to make this smoothie more filling and satisfying. You can also add a touch of nut butter such as almond butter or peanut butter, which also add a bit of healthy fat. Just be sure to watch the amount of added sugar in your protein powder.
Swap out the fruits: If you dont like one of the fruits listed, feel free to swap it out for another that you do like. Just be sure to choose a fruit that is lower on the glycemic index, like berries or grapefruit. If you feel the pineapple might be too high in sugar for your diet, leave it out or subtitute.
Make it sweeter: If you find that this smoothie isnt sweet enough for your taste, feel free to add a bit of honey or agave nectar, but be sure this wont spike your blood sugar. Just be sure to start with a small amount and add more to taste. I also really enjoyed monk fruit sweetener, which didnt affect my blood sugar.
Add in superfoods: If you want to add an extra nutritional punch, consider adding an extra handful of kale or spinach, a spoonful of chia seeds or ground flax seed, or a scoop of green superfood powder. Chia seed is a personal favorite of mine as they also serve to thicken the smoothie.
Change out the liquid: Dont want to use water? Feel free to use unsweetened almond milk, coconut milk, dairy milk or coconut water. Any liquid you use that wont raise your blood sugar will be fine.
Can People With Diabetes Drink Smoothies
The answer is: it depends. Smoothies can work for people with diabetes or against them, depending on the ingredients that are used. Smoothies that you buy from a retail location are often loaded with sugar and carbs, which can be harmful to people with diabetes.
A medium Aloha Pineapple smoothie from Jamba Juice, for example, contains a whopping 77 grams of sugar and 89 grams of carbs. This isnt surprising when you realize that the ingredients are pineapple juice, pineapple sherbet, strawberries, bananas, and nonfat Greek yogurt. This smoothie recipe would not be a good choice for smoothies for diabetics.
Why? Research has shown that limiting carbs can help people with diabetes manage their blood sugar and, in some cases, lead people with type 2 diabetes to experience disease remission. This is because the body breaks carbs down into glucose , which then raises the level of glucose in the blood.
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Smoothie For Diabetes And High Blood Pressure
Studies show an estimated 80% of people with type 2 diabetes and 25% of people with type 1 diabetes also have high blood pressure. Research also indicate a correlation between oatmeal consumption and a dip in blood pressure and improved digestion. The following fiber rich Oatmeal Smoothie incorporates fiber-filled oat meal and low glycemic fruits can be a healthy breakfast or lunch smoothie for diabetes and high blood pressure.
Ingredients:
1 cup uncooked ground oats,
2 small bananas
2 tablespoons flaxseed, ground
To prepare, blend all ingredients together until smooth and creamy.
Many people find replacing carbohydrate rich foods at lunch with a healthy smoothie provide them with the stamina they need to make it through the rest of the day. An antioxidant-rich diabetic recipe includes a range of ingredients that can be substituted with other low glycemic fruits and greens.
Cottage Cheese With Fruit
Its hard to go wrong with cottage cheese. This dairy product is high in protein and low in calories, making it a common weight loss choice.
An easy way to use cottage cheese is to serve it in a bowl with fruit and nuts. You get fiber from the fruit and healthy fats from the nuts, not to mention all the nutrients that are present too.
The mild flavor of cottage cheese means that it will work well with whatever toppings you choose. Just try to stick to high fiber fruit, like berries, rather than options like bananas where the ratio of fiber to sugar is much less appealing.
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Here Are Some Delicious Breakfast Ideas If You Are Managing High Blood Pressure:
1. Oats Idli
These light and fluffy idlis made with the goodness of oats makes for one delightful treat. Oats are full of fibre, which plays a crucial role in maintaining blood pressure levels. You can team them with coconut chutney. Coconut too is said to be a good addition to a high blood pressure diet. This dish is one of the best foods for high blood pressure that you can safely add in your hypertension diet.
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Berries Nuts And Milkshake
Nuts are loved by many for their immense abundance in low fat protein, low calories, and healthy lipids.
Berries on the other hand contain enough vitamins and antioxidant properties that help in cleansing your body as they get rid of excess free radicals that intoxicate your body.
Everybody seems to love milkshake anyway, considering that it has a high content of calcium. The combination is just but hilarious.
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How To Blend This Healthy Green Smoothie Recipe For Diabetes
Blending a smoothie is pretty simple just add all of your ingredients to your blender and blend away!
I like to start with the softer fruits that are higher in water content , followed by the harder fruits and veggies . Then Ill add the lemon juice and see if I can blend without any water. Sometimes the fruit is watery enough.
If I find that there is any trouble blending , then I will start adding water 1/2 cup at a time until it is the consistency I prefer.
You can always add more water if its too thick, but you cant take it out once its in there!
Not Including Fat Or Fiber
If youre making a smoothie for diabetes correctly, the fruits and vegetables you use will have plenty of fiber that will help slow down the release of glucose into the bloodstream. This gives you steadier energy, rather than a big sugar spike that leaves you feeling lethargic, and keeps you fuller longer too.
Fat is another way to help slow down that process, and its an important component of making a smoothie into a meal that lasts till your next scheduled meal. You can incorporate good fats in the form of nuts, seeds, nut or seed butters, coconut, and avocado. You can also use their respective oils, though the whole food is always best to get the fiber as well.
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