Smoothies That Are Perfect for Diabetics

Are Smoothies Suitable for Diabetes? It depends…

If you’re getting a large smoothie from a drive-through chain, it’s likely not the best choice for diabetes.

What about homemade smoothies? That also depends…

The key factors are the ingredients you use, particularly the amount of sugar, the balance of protein and healthy fats, and the portion size. When managing diabetes, it’s important to count your carbohydrates.

Understanding the right portion size for you is crucial. If you’re looking for tips on what to include in your smoothie to make it both healthy and tasty, you’re in the right place. We’ll guide you through making nutritious choices for your smoothies.

I enjoy collecting healthy recipes for my patients with diabetes, as well as for my family. I have compiled a list of the best and healthiest smoothie recipes that I can find on the internet. It is almost fall, and time for Halloween! Autumn is one of my favorite seasons, and the first two smoothies on my list are made to gather the spices of fall into one.

If your friends are heading out for a seasonal pumpkin spice drink, why not make your own healthier smoothie and invite them to try it? First, let’s see what Jennifer’s been drinking.

Jennifer visited the clinic feeling quite proud of herself. She had started drinking smoothies, thinking they were a healthy choice. However, despite her efforts, her A1C was still at 9, and her fasting blood sugar was 187 mg/dl.

Curious about her smoothie routine, I asked Jennifer what ingredients she used. She enthusiastically described how she blended a banana with half a cup of seasonal blueberries. To counter the tartness of the berries, she added a few spoons of sugar, and she also included some honey from a local beekeeper.

As I listened, I realized that while her ingredients weren’t inherently unhealthy, the portions could be an issue. I asked Jennifer to show me the size of her smoothie glass. I first pulled out a small juice glass, then an 8 oz milk glass, and finally, a large fast-food-sized cup. Jennifer immediately pointed to the largest cup, explaining that it was her entire breakfast and she believed it was healthy.

I paused to think. Jennifer’s ingredients were fine, but the portion size was far too large. I asked if she knew how to count carbohydrates, to which she replied that she did not. I offered to teach her, and she agreed to attend a class the following week.

In the meantime, I suggested that she try making her smoothies in a smaller juice glass. Jennifer agreed, mentioning that she never finished the large ones anyway. I also recommended using just a teaspoon of honey to reduce the sugar content. Jennifer was open to the idea, acknowledging that it would help cut down on sugar.

Additionally, I suggested adding a spoonful of natural peanut butter to her smoothie for some healthy fats and protein. Jennifer liked the sound of that and agreed to try it.

A week later, Jennifer returned to the clinic for the carbohydrate counting class. She shared that she had tried the smaller smoothie portions and found them just as satisfying, especially with the added protein. She learned how to properly count carbohydrates and discovered appropriate portion sizes for her smoothies. Jennifer even learned how to make larger smoothies with fewer carbohydrates.

Through these changes, Jennifer was able to enjoy her smoothies in a healthier way, contributing to better management of her diabetes.

Part II: Recipes on How to Make Them

What Can I Put In My Smoothie That Is Healthy for Diabetes? To answer this question, let’s explore some smoothie recipes and learn how to make them. We’ll also discuss planning and preparation, creating grocery lists, and making substitutions for ingredients you may not like. Always consult your doctor if you have food allergies that could prevent you from consuming certain foods. Let’s dive into crafting our top smoothie picks:

Pumpkin Pie Smoothie

I love the aroma of pumpkin pies baking during Halloween and Thanksgiving. It signals that autumn has arrived, with its crisp air and colorful leaves. If you want to wake up to the smell of pumpkin pie without the baking, try this Pumpkin Pie Smoothie from Pop Sugar. It’s healthy and delicious, packed with fiber and protein, and low in calories and fat. This non-dairy smoothie has no trans fats, is low in salt, and contains zero cholesterol. It’s a good source of potassium and Vitamin A, providing about 20% of your daily calcium needs and 15% of your daily iron requirements.

Ingredients:

• 1/2 cup canned pumpkin
• 1/2 banana (frozen or ripe)
• 1/2 cup unsweetened almond milk
• 1/2 cup Greek yogurt
• 1 tablespoon honey (or substitute with an artificial sweetener to reduce carbs)
• 1/2 teaspoon pumpkin pie spice
• A few ice cubes (optional for extra chill)

Instructions:

1. Combine all ingredients in a blender.
2. Blend until smooth and creamy.
3. Adjust sweetness and spice to taste.
4. Serve immediately.

This smoothie contains 181 calories, making it a great protein-packed breakfast option. With 36.9 grams of carbohydrates, it is best suited for a meal rather than a snack. To reduce the carbohydrate content, you can substitute honey with an artificial sweetener, bringing the total carbs to just under 29 grams. This adjustment makes it more suitable for a snack, especially if you’re engaging in vigorous activity. The protein in this smoothie supports muscle health, and the banana adds natural sweetness and a creamy texture.

Feel free to experiment with the recipe by adding a few ice cubes for an extra chilled smoothie. Enjoy this delicious and nutritious Pumpkin Pie Smoothie as part of your healthy eating plan!

Sweet Potato Smoothie

Sweet potatoes are a great option for people with diabetes, though they do contain carbohydrates, so portion control is important. They are rich in fiber and Vitamin A, and their natural sweetness and smooth texture make them perfect for a smoothie. Adding almond milk introduces protein and healthy fats, which help increase good cholesterol levels. Bananas contribute fiber and vitamins, and using frozen bananas can make your smoothie extra cold and refreshing.

Including almond butter or natural peanut butter adds even more healthy fats and protein. Cinnamon, a spice that has been studied for its potential blood sugar-lowering effects, adds a wonderful fall aroma and can remind you of family gatherings during Thanksgiving. While its blood sugar-lowering benefits are still debated, it is a flavorful and safe addition to your smoothie.

Ingredients:

• 1/2 cup cooked sweet potato (cooled)
• 1/2 frozen banana
• 1 cup unsweetened almond milk
• 1 tablespoon almond butter or natural peanut butter
• 1/2 teaspoon ground cinnamon
• A few ice cubes (optional for extra chill)

Instructions:

1. Combine all ingredients in a blender.
2. Blend until smooth and creamy.
3. Adjust sweetness and spice to taste.
4. Serve immediately.

This recipe doesn’t come with specific nutritional information, but the ingredients are chosen for their health benefits and should yield a smoothie with similar nutritional profiles to other healthy options described. The combination of sweet potato, banana, and almond milk provides a balanced blend of carbohydrates, protein, and healthy fats, making it a nutritious choice for a meal or a snack. Enjoy this delicious and comforting Sweet Potato Smoothie, perfect for the fall season!

Kale Smoothie: A Nutrient-Packed Delight

Kale, a leafy green often associated with fall, is harvested after the first frost. Growing up, we often had mustard, turnip, or collard greens, but kale can be a great substitute in many recipes. In the South, kale was sometimes seen as just an ornamental vegetable, but its popularity has soared in more urban areas due to its nutritional benefits. If you find the texture or taste of kale off-putting, blending it finely and adding fruits can mask its presence, making it a great addition to smoothies without noticing the greens.

This kale smoothie is perfect for those who love greens and want to incorporate more into their diet. Vegans and vegetarians will especially appreciate this recipe. Despite its green appearance, the mix of fruits and other ingredients ensures a delicious taste. The recipe includes almond milk, frozen mixed berries, yogurt, and a hint of citrusy orange zest to add some zing. You can also substitute kale with spinach if you prefer. There are many variations you can try to suit your preferences.

Why Is Kale Good for You?

• Superfood, Nutrient-Dense: Kale is packed with vitamins and minerals.
• Antioxidants: Contains powerful antioxidants.
• Vitamin C Rich: Excellent source of Vitamin C.
• Cholesterol-Lowering: Can help lower cholesterol levels.
• Heart Disease Risk: May reduce the risk of heart disease.
• Vitamin K: Outstanding source of Vitamin K.
• Cancer-Fighting Nutrients: High in nutrients that may fight cancer.
• Beta Carotene: Loaded with Beta Carotene.
• Unique Nutrients: Provides nutrients not commonly found in other foods.
• Vision Protection: Helps protect your vision.
• Weight Loss: May aid in weight loss.

Given these health benefits, incorporating kale into your diet through a smoothie can be an excellent way to enjoy its advantages.

Recipe

Ingredients:

• 1 cup fresh kale leaves (stems removed)
• 1/2 cup frozen mixed berries
• 1/2 banana (frozen or ripe)
• 1 cup unsweetened almond milk
• 1/2 cup Greek yogurt
• 1 teaspoon orange zest
• A few ice cubes (optional for extra chill)

Instructions:

1. Wash and prepare the kale by removing the stems.
2. Combine all ingredients in a blender.
3. Blend until smooth and creamy.
4. Adjust sweetness and texture to taste.
5. Serve immediately.

This smoothie recipe is low in calories and packed with fiber, making it suitable for people with diabetes. While it doesn’t come with detailed nutritional information, the ingredients are chosen for their health benefits and should provide a balanced, nutrient-dense option.

Enjoy this delicious and healthy kale smoothie as a refreshing and nutritious addition to your diet!

Peanut Butter and Berry Smoothie

Peanut butter is a fantastic source of healthy protein and fat. For this smoothie, it’s best to use natural peanut butter that is minimally processed and free from added sugars. Combined with fresh or frozen berries, this smoothie offers a powerful dose of antioxidants, vitamins, and fiber, making it both nutritious and delicious. Tofu adds extra protein and a creamy texture, while almond milk provides a smooth base.

This smoothie evokes the nostalgic taste of a peanut butter and jelly sandwich, enhanced by the natural sweetness of grape juice. Peanut butter, which is low in carbohydrates (about 6 grams per two tablespoons), contains a mix of monounsaturated, polyunsaturated, and saturated fats. The healthy fats in peanut butter help promote HDL cholesterol, or “good” cholesterol, in your bloodstream. It also provides some B6 and magnesium and is low in salt.

Living in North Carolina, I’m fortunate to be surrounded by blueberry farms. Blueberries are rich in antioxidants and provide essential vitamins such as Vitamin K, Vitamin C, and manganese. They also contain fiber and a small amount of copper, a surprising yet important mineral. Though blueberries have natural fruit sugars and carbohydrates, they are a healthy addition to this smoothie.

This peanut butter and berry smoothie contains around 30 carbohydrates, making it an ideal meal replacement for breakfast or any other meal when you’re craving that classic peanut butter and jelly flavor.

Ingredients:

• 2 tablespoons natural peanut butter
• 1/2 cup fresh or frozen berries (blueberries, strawberries, or raspberries)
• 1/2 cup unsweetened almond milk
• 1/4 cup tofu (optional, for added protein)
• 1/2 cup Greek yogurt
• 1/4 cup grape juice
• A few ice cubes (optional for extra chill)

Instructions:

1. Combine all ingredients in a blender.
2. Blend until smooth and creamy.
3. Adjust sweetness and texture to taste.
4. Serve immediately.

This smoothie is packed with nutrients, offering a healthy balance of protein, fats, and fiber. Enjoy it as a nutritious and satisfying meal replacement that keeps you energized and satisfied.

Refreshing Cucumber, Mint, and Melon Smoothie

For a crisp and refreshing “salad in a glass,” try a cucumber, mint, and melon smoothie. Cucumbers are cold and crisp, making them perfect for infusing water or blending into a smoothie. They are an excellent source of Vitamin A, phosphorus, manganese, and magnesium, and they have no fat, salt, or carbohydrates. Cucumbers also add a lot of fiber to your diet.

Honeydew melon is a low glycemic index fruit, with only about 60 calories per cup and roughly 12 grams of carbohydrates. It’s mostly water, but it’s loaded with fiber and various minerals such as copper, B vitamins (thiamine, niacin, and pantothenic acid), and phosphorus.

Now, for the unexpected ingredient: cauliflower. Yes, you read that right. Adding cauliflower to this smoothie provides 77% of your daily Vitamin C needs and is also a good source of vegetable protein, Vitamin A, Vitamin K, riboflavin, thiamin, B6, folate, phosphorus, and magnesium. When finely ground, the cauliflower blends seamlessly, and its flavor is masked by the other ingredients. Trust me on this one—it’s surprisingly refreshing!

Mint leaves add a wonderful flavor to this smoothie and contribute a trace amount of Vitamin A and C.

Ingredients:

• 1/2 cucumber, peeled and chopped
• 1 cup honeydew melon, cubed
• 1/2 cup cauliflower florets, finely ground
• 1/4 cup fresh mint leaves
• 1/2 cup unsweetened almond milk
• A few ice cubes (optional for extra chill)

Instructions:

1. Combine all ingredients in a blender.
2. Blend until smooth and creamy.
3. Adjust sweetness and flavor to taste.
4. Serve immediately.

This smoothie is not only refreshing but also packed with nutrients, making it a perfect choice for a healthy, hydrating drink. Enjoy the unique blend of flavors and the health benefits of this Cucumber, Mint, and Melon Smoothie!

Green Tea and Cocoa Power Smoothie

Green tea is well-known for its weight loss benefits and powerful antioxidants, which can improve overall health, memory, and fat-burning capabilities. Additionally, green tea may reduce the risk of certain types of cancer. This smoothie combines green tea with almond milk, raspberries, and unsweetened cocoa powder for a delicious and nutritious start to your day.

Benefits of Ingredients:

• Green Tea: Packed with antioxidants, green tea can boost metabolism, enhance fat burning, and potentially lower the risk of cancer.
• Almond Milk: Provides a creamy base while adding healthy fats and protein.
• Raspberries: Rich in fiber and vitamins, they add natural sweetness and a burst of flavor.
• Unsweetened Cocoa Powder: Can reduce insulin resistance in Type 2 Diabetes, lower LDL (bad) cholesterol, and increase HDL (good) cholesterol.

Let the combination of almonds, cocoa, and green tea invigorate your morning and kick-start your metabolism.

Ingredients:

• 1 cup brewed green tea (cooled)
• 1/2 cup unsweetened almond milk
• 1/2 cup fresh or frozen raspberries
• 1 tablespoon unsweetened cocoa powder
• 1/2 banana (optional for added creaminess and sweetness)
• A few ice cubes (optional for extra chill)

Instructions:

1. Brew a cup of green tea and let it cool.
2. Combine the cooled green tea, almond milk, raspberries, cocoa powder, and banana (if using) in a blender.
3. Blend until smooth and creamy.
4. Adjust the sweetness and flavor to your taste.
5. Serve immediately.

This Green Tea and Cocoa Power Smoothie is a nutritious way to start your day, providing a blend of antioxidants, healthy fats, and fiber to keep you energized and satisfied. Enjoy the unique combination of flavors and the health benefits it offers!

Creamy Avocado and Cherry Smoothie

This delightful smoothie features cherries, one of my favorite seasonal fruits, which offer numerous dietary benefits. Cherries add fiber to your diet and provide 16% of the recommended daily intake of Vitamin C. They contain no fat or salt and offer just 90 calories and 22 grams of carbohydrates per cup. Typically, a half-cup serving of cherries is sufficient when combined with the other ingredients in this smoothie.

Although avocado might seem like an unusual companion to cherries, the combination is surprisingly delicious. Avocados are incredibly nutritious but also high in fat, so it’s important to use them in moderation. They provide fiber, vitamin K, folate, and pantothenic acid. With 21 grams of fat per avocado, and only 15% being saturated fat, avocados are predominantly composed of healthy fats. They also have 12 grams of carbohydrates and high potassium content while being low in salt. When consumed in small quantities, avocados are a great source of good fats that can help increase HDL, or “good” cholesterol.

To complete this smoothie, you’ll also include half a cup of fresh blueberries and half a cup of almond milk.

Ingredients:

• 1/2 cup fresh or frozen cherries
• 1/2 avocado
• 1/2 cup fresh blueberries
• 1/2 cup unsweetened almond milk
• A few ice cubes (optional for a chilled smoothie)

Instructions:

1. Combine all ingredients in a blender.
2. Blend until the mixture is smooth and creamy.
3. Adjust sweetness and consistency to taste.
4. Serve immediately and enjoy.

This Creamy Avocado and Cherry Smoothie is a nutritious and delicious way to start your day or enjoy as a refreshing snack. The blend of cherries and avocado provides a unique taste experience while delivering a boost of essential nutrients and healthy fats.

Strawberry and Banana Flaxseed Smoothie

Strawberries are one of my favorite fruits—they look so healthy, vibrant, and juicy! If you enjoy strawberries, you’ll love this smoothie. The blend of strawberries and bananas creates a wonderfully smooth texture in this refreshing drink. Adding tofu, flaxseed, skim milk, and a handful of ice cubes makes this smoothie both nutritious and satisfying.

Strawberries are rich in fiber, vitamin C, vitamin A, folate, and potassium. They contain less than 12 grams of carbohydrates per cup, making them a great option for a healthy diet. Strawberries may help promote heart health, prevent certain cancers, and regulate blood glucose levels. However, if you’re allergic to strawberries, be sure to avoid them.

Ingredients:

• 1 cup fresh or frozen strawberries
• 1/2 banana (frozen or ripe)
• 1/4 cup tofu
• 1 tablespoon ground flaxseed
• 1 cup skim milk
• A few ice cubes (optional for a chilled smoothie)

Instructions:

1. Combine all ingredients in a blender.
2. Blend until the mixture is smooth and creamy.
3. Adjust sweetness and texture to taste.
4. Serve immediately and enjoy.

This Strawberry and Banana Flaxseed Smoothie is a delicious way to enjoy the health benefits of strawberries and bananas. The added flaxseed and tofu provide extra nutrients, making this smoothie a perfect choice for a healthy breakfast or snack.

Tips for Making Great Healthy Smoothies

What About Carbohydrates?

Be mindful of the carbohydrate content in your smoothie. Avoid adding extra sugars, especially white, raw, and processed varieties. Keep track of the amount of fruit sugar (fructose) and milk sugar (lactose) you include. All sugars can raise blood glucose levels. Generally, aim to keep carbohydrate servings to three or fewer per smoothie.

What Kind of Protein is Good to Put in a Smoothie?

Incorporate protein into your smoothie to balance the carbohydrates. Protein helps prevent spikes in blood glucose by slowing down the absorption of carbohydrates. Use a variety of animal and plant proteins, such as Greek yogurt, non-fat yogurt, milk products, tofu, flaxseeds, whey protein, and other bean proteins.

Are There Some Fats That Are Better Than Others to Put in Smoothies?

Opt for healthy fats that raise good cholesterol (HDL). Natural almond butter, natural peanut butter, chia seeds, flax seeds, avocados, and nuts like pecans and walnuts are good choices. Avoid coconut oils or milk due to their tendency to elevate LDL cholesterol.

Get Your Fiber

Include fiber-rich ingredients like fresh or frozen fruits and vegetables in your smoothie. Fiber helps keep you full. Nuts and seeds also contain fiber and can be added to your smoothie.

What Kinds of Low Glycemic Fruits and Vegetables Are Good to Put in a Smoothie?

A low glycemic food raises blood glucose more slowly. Aim for a glycemic index of 50 or less. Fruits such as cherries, pears, grapefruits, plums, apples, strawberries, oranges, and raspberries are excellent choices. Vegetables like spinach, cabbage, kale, broccoli, green peas, pumpkins, and carrots also have a low glycemic index and are great additions to your smoothies.

Boosting Flavors in Your Smoothie

Enhance your smoothie’s flavor by adding ingredients like ginger, turmeric, and oatmeal. These flavor-infusing ingredients can make your smoothie more delicious and nutritious.

Your Turn to Share

We hope you feel inspired to try making some of these smoothies at home. We’d love to hear about your experiences! Did you enjoy the taste and texture? How did they affect your blood glucose levels? If you’ve switched from high-carbohydrate smoothies to these recipes with added protein, have you noticed a difference in your blood sugar control? Have you experienced any weight loss or other health benefits? Please share your stories, thoughts, and results in the comments section below. Your feedback helps us and others in the community learn and improve.

Important Considerations: While experimenting with these recipes, it’s essential to be mindful of food allergies. Watch for any adverse reactions, especially to nuts, milk products, proteins, and gluten, as these are common allergens. If you have conditions such as Celiac Disease or ulcerative colitis, or if you are unsure about which foods are safe for you to eat, it is crucial to consult with a registered dietitian. They can provide personalized advice and ensure that your dietary choices are safe and beneficial for your health.

We hope these smoothie recipes inspire you to incorporate more nutritious and delicious options into your daily routine. Remember, the goal is to find a balance that works for your health needs and taste preferences. Your feedback is invaluable to us, and we look forward to hearing about your smoothie-making adventures and the positive impacts on your health.

Disclaimer: Always be vigilant about potential food allergies. Common allergens include nuts, milk products, proteins, and gluten. If you suffer from Celiac Disease, ulcerative colitis, or have any doubts about which foods are safe for you, please consult with a registered dietitian. They can offer tailored advice to help you make informed and safe dietary choices.