Battling diabetes does not necessarily mean that you have to give up on all your favorite foods. You just have to make healthier food choices.
Finding alternatives to regular carbohydrates in your diet can be the first step. Additionally, finding ways to reduce sugar intake and completely avoiding added sugars is necessary.
It is important to find substitute eating options for all meals, whether it be your regular meals or indulgences like smoothies.
Yes, it is possible for diabetics to have smoothies as long as they pick the right ingredients. Adding plenty of vegetables and non-dairy milk can be a good start. Incorporating low-GI fruits can be a healthy way of making them sweeter.
It is important to remember that when you blend fruit into your smoothies, you should count them as part of your daily fruit allowance. This is to ensure that you don’t overeat carbohydrates for the given day. Even natural sugars, such as the fructose in fruits, can spike your blood glucose levels.
This article provides a selection of healthy yet delicious smoothies you can consume safely when battling diabetes.
Top 10 Low-Carb Smoothies for Diabetics
It is important to consider a lot of factors when choosing ingredients for smoothies that are suitable for diabetics. The ingredients must have a low GI (Glycemic Index) and GL (Glycemic Load). Additionally, a high amount of dietary fiber and protein can be helpful.
Here is our top 10 selection of smoothies for diabetics:
(i) Strawberry Smoothie
Strawberries are a delicious fruit with a surprisingly low GI of 41. Adding soymilk and Greek yogurt to fresh strawberries can give you the perfect base to blend. Additionally, you can add two teaspoons of chia seeds to add dietary fiber and omega-3 fatty acids to your smoothie.
(ii) Green Keto Smoothie
Kale, cucumber, and celery make for some healthy green deliciousness. Further, adding healthy fats in the form of avocado and peanut butter makes for a healthy, carb-free smoothie that is a treat for all.
(iii) Blueberry Galaxy Smoothie
Blueberries are a delicious, nutrient-packed fruit with a GI of 53. This simple smoothie can be blended together by adding frozen blueberries to coconut milk. You can also add a teaspoon of coconut oil and vanilla extract.
(iv) Chocolate Avocado Smoothie
This deceptively delicious smoothie can easily pass for a dessert. You can add avocado flesh, chia seeds, cocoa powder, cinnamon, almond milk, and a little stevia to a blender to get this rich, creamy smoothie.
(v) Peach Smoothie
Made with fresh peach and chia seeds, this delicious summertime smoothie is rich in calcium and antioxidants without adding excess calories to your diet.
You can add some peaches to almond milk and Greek yogurt. Additionally, you can add a scoop of whey protein powder to make it a protein-filled smoothie.
(vi) Coconut, Chia Seeds, & Spinach Smoothie
Spinach is a wonderful vegetable that packs a bunch of nutrients. Adding it to coconut milk to form a fine blend and topping it with chia seeds offers you a green and creamy smoothie that is as healthy as it is tasty.
(vii) Spinach and Blueberry Smoothie
Spinach is probably the one magic leaf on our planet. Legends across cultures describing magical herbs can probably be traced back to spinach.
It is a rich source of iron, vitamin C, calcium, vitamin B6, magnesium, folate, and potassium. It also contains no cholesterol, fats, and, more importantly, carbohydrates. This leafy green forms the base of this smoothie.
Added to this are anti-oxidant-rich frozen blueberries, calcium & vitamin D-rich almond milk, and protein-rich Greek yogurt. This delicious smoothie definitely packs a punch!
(vii) Nutty Milkshake
Nuts are a go-to food choice in any low-carb diet. They are also an essential part of any balanced diet. This is because they offer important nutrients like healthy fatty acids and protein. Add whole almonds to a nut butter of your choice. Add this and milk to a blender.
Additionally, you can add greens like kale and fruits like strawberries for a more distinct flavor. This also improves the nutrient profile of the smoothie by incorporating additional calcium and antioxidants.
(viii) Protein-Rich Green Smoothie
Leafy greens seem to offer every nutrient in plenty except for protein. This smoothie helps you benefit from all the nutrients in leafy greens without compromising on your protein intake.
Not only is it rich in protein, but it also contains no sugar or dairy. It offers a healthy combination of fats and fiber derived from almond milk, avocado, and spinach.
The addition of peppermint extract adds a refreshing minty flavor to the smoothie. This is a light smoothie that can be used for hydration and nutrition.
The addition of a scoop of protein powder adds to the protein content without changing the consistency too much. This smoothie is ideal for recovery following a strenuous workout.
(ix) Low-carb citrus pear sensation
Spinach, celery, avocado, and orange all in one delicious smoothie! This refreshing drink is what summer dreams are made of.
Immensely beneficial to the body, this drink can be put together in a matter of minutes and boosts several biological systems in the body, including the digestive tract, immunity, and cell repair.
(x) Protein-Filled Pumpkin Smoothie
This is the right choice for you if you prefer a bit more spice and protein in your smoothies. Made with a base of pumpkin puree and soaked chia seeds, this smoothie can also take care of your dietary fiber requirements.
Pumpkin is a rich source of copper, vitamin B6, folate, vitamin A, manganese, vitamin B1, calcium, vitamin C, magnesium, and potassium.
The soaked chia seeds add much-needed omega-3 fatty acids to the drink, along with some protein. Almond milk is added for a smoother blend with negligible added carbohydrates.
The addition of protein powder makes this smoothie a true nutritional powerhouse. The fun non-nutritional twist is the addition of a pinch of cinnamon and vanilla-flavored stevia to give this drink a unique taste.
Conclusion
Whether you are a healthy individual or someone faced with a chronic condition like diabetes, moderation is the key when it comes to any food group. Excessive consumption of any food can be detrimental to health.
As a general rule, consuming a balanced diet rich in all three macronutrients is advised. Additionally, a daily portion of fruits and vegetables can provide all the vitamins and minerals you need in a day.
Similarly, avoiding certain foods can be beneficial to health. Avoid processed food generally and processed sugar and meats as much as possible. Avoid consuming unhealthy saturated fats as well.
Processed sugar can be especially harmful as it can lead to several conditions like cardiovascular disease, obesity, and diabetes.
A well-structured diet can be the difference between good and bad health. Choose wisely.
FAQs
1. What fruits are good for diabetic smoothies?
Ans: When choosing fruits to add to diabetic smoothies, it is important to look for one with high fiber and low glycemic index. Some good choices are raspberries, peaches, blueberries, guava, pears, and apples.
2. What is the best breakfast drink for diabetics?
Ans: Ideally, it would be advisable to opt for a sugar-free, low-calorie beverage for breakfast. It is best to stick to chilled water. Other options include sugar-free lemon water and tea.
3. What 3 drinks should diabetics avoid at all costs?
Ans: Diabetics should avoid sugary drinks at all costs. These include sodas, sugary milk teas, and ice-cream milkshakes.
4. Does lemon water reduce blood sugar?
Ans: Lemon water doesn’t directly reduce blood glucose levels. However, it is a healthy sugar-free drink that is safe for diabetics to consume. Additionally, it can offer you various health benefits, especially by boosting your immunity. It is also incredibly hydrating and keeps you satiated.
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