Need a quick snack or meal on-the-go? Smoothies are an excellent way to pack in nutrients, but some versions contain high amounts of carbohydrates and sugar.
Monitoring carbohydrate intake is crucial to managing your blood sugar levels when you have diabetes.
But that doesn’t mean that smoothies are off the table.
Adding ingredients that boost the fiber, protein, and healthy fat content can help you to feel full and satisfied while keeping your blood sugar levels stable.
Keep reading to learn more about how to make delicious and nutrient-dense smoothies for diabetes.
How to Create a Diabetes-Friendly Smoothie
Smoothies are made by blending together several different ingredients, usually including fruit, which is a type of carbohydrate.
When you have diabetes, it’s important to monitor the types of carbohydrates you eat, like sugars, starches, and fibers.
Building a diabetes-friendly smoothie involves incorporating nutrient-dense carbohydrates, like those rich in fiber and vitamins, and pairing them with sources of protein, fat, and fiber for a balanced meal that won’t cause a spike or drop in your blood sugar levels.
Protein
Eating carbohydrates with protein slows down the rate at which your blood sugar rises (as will combining carbohydrates with fiber and fat). Using ingredients like nut butters, seeds, and dairy will add protein to any smoothie.
Fiber
In addition to slowing down how quickly your blood sugar rises, fiber can help to improve your digestion and lower your risk of heart disease.
It can also increase satiety and promote weight management.
Adding whole fruits, vegetables, and nuts will increase the fiber content of your smoothie.
Fat
Eating more sources of monounsaturated and polyunsaturated fats and fewer sources of saturated fats may help to lower your risk of heart disease.
You can add monounsaturated and polyunsaturated fats to your smoothies by using ingredients like avocados, nuts, and seeds.
Avoid Added Sugar
Reducing your added sugar intake across all meals will help to keep your blood sugar levels stable throughout the day.
When making a smoothie, this means avoiding components like juice that contain added sugar, chocolate, and sweetened coconut.
7 Easy Smoothie Ideas for People with Diabetes
There are endless ways to create nutrient-dense smoothies that support your diabetes management plan while satisfying your unique taste and preferences.
Below are seven ideas to get you started.
1. Berry Blast Smoothie
Using berries as a base for your smoothie is a great way to incorporate vitamins, minerals, antioxidants, and fiber.
Just be sure to balance this type of carbohydrate with at least one source of protein and fat.
Here are some ingredients you can use to build your berry blast smoothie:
- 1 cup of fresh or frozen mixed berries (blueberries, raspberries, strawberries, etc.).
- 1 tablespoon of peanut butter or nut butter of your choice.
- ¾ cup of milk or nut milk.
- ¼ cup of Greek yogurt.
2. Green Goddess Smoothie
Fans of the green smoothie will enjoy the addition of leafy greens in this drink.
Adding avocado will give the smoothie a bright green color while incorporating healthy fats to its nutritional profile:
- ½ cup of spinach.
- ½ cup of kale.
- 1 banana.
- ½ cup of fresh or frozen avocado.
- 1 tablespoon of nut butter.
- 1 ½ cups of milk or nut milk.
3. Tropical Paradise Smoothie
Using tropical fruits like mango, papaya, and pineapple will boost the smoothie’s vitamin, mineral, and antioxidant content, but be sure to add a source of protein and/or fiber to the drink with seeds, nuts, and/or dairy.
- 1 cup of coconut water (unsweetened).
- ½ cup of fresh or frozen mango.
- ½ cup of fresh or frozen pineapple.
- ½ cup of fresh or frozen papaya.
- ½ cup of Greek yogurt.
- 1 tablespoon of ground flax seed.
- 1 teaspoon of chia seeds.
4. Nutty Banana Smoothie
The classic combination of nuts and banana in this smoothie offers a good balance of fat, protein, and carbohydrates.
Adding oats to the smoothie will increase its fiber content and give the drink a chewy texture.
You can use whichever nut butter or nut milk you prefer, like peanut, almond, or cashew:
- 1 fresh or frozen banana.
- ⅓ cup of whole rolled oats.
- 2 tablespoons of nut butter.
- ¾ cup of nut, oak, or dairy milk.
5. Chocolate Peanut Butter Smoothie
Chocolate and peanut butter is another popular combination for smoothies and other sweet treats.
But to create a diabetes-friendly version without added sugars, the American Diabetes Association recommends using a sugar-free sweetener in place of sweetened chocolate.
Consider the recipe below:
- 1 cup unsweetened almond milk.
- 2 tablespoons of unsweetened cocoa powder.
- 2 tablespoons of peanut butter.
- ¼ teaspoon of vanilla extract.
- 1 teaspoon of chia seeds.
- ½ cup of ice.
- 1 gram of sugar-free sweetener.
6. Citrus Sunrise Smoothie
Citrus fruits like oranges are high in vitamin C.
Consider adding yogurt and/or seeds to the drink to boost its fiber and fat content:
- 1 orange, peeled and seeded.
- ½ cup of fresh or frozen pineapple.
- ½ cup of ice.
- 1 cup of plain Greek yogurt.
- 1 teaspoon of ground hemp seed.
7. Cucumber Mint Smoothie
This refreshing smoothie includes yogurt for fiber and fat and grated ginger for a kick.
A review of eight randomized controlled trials demonstrated that daily ginger supplements (1600 – 4000 mg) may help regulate blood sugar levels in people with type 2 diabetes, however, more research is needed to understand these effects. Always speak with your doctor before starting a supplement.
- 1 cucumber.
- 1 handful of mint.
- 2 ripe kiwis.
- 1 teaspoon of grated ginger.
- ½ cup of plain Greek yogurt.
- ½ cup of ice.
Takeaway
Smoothies can support a nutrient-dense diet for diabetes, particularly when you use a variety of ingredients that balance the protein, fiber, fat, and carbohydrates in the drink.
How a Dietitian Can Help
Eating a nutrient-dense and balanced diet is key to managing your blood sugar levels, which is one of the most important components of diabetes management. Working with a registered dietitian will help you learn how to balance protein, fiber, fat, and carbohydrates in your smoothies and everyday meals.
You can find a dietitian through Nourish to learn how to manage your diabetes with nutrition.
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