If you plan them well, smoothies can be a healthy part of a diabetic diet. In fact, there are certain foods that are great for regulating blood sugar levels and smoothies are a fun and easy way to make sure you eat them every day. According to the American Diabetes Association, superfoods for diabetics are those that have a low-glycemic index rating and that contain important nutrients including fiber, calcium, potassium, magnesium, and vitamins A, C, and E.
Green, leafy vegetables. These are a superfood for everyone, not just diabetics and the darker the green color, the better. Choose Spinach or kale for your smoothie, as they have a mild flavor that you can cover up with other ingredients.
Berries. Any type of berry, including strawberries, blueberries, blackberries, raspberries, and more, are great for diabetics because although they taste sweet, they rate low on the glycemic index. They are also high in fiber, vitamins, and other nutrients.
Citrus. Another great ingredient for smoothies, citrus fruits like oranges, lemons, limes, grapefruits, are rich in vitamins. Use whole fruits rather than juices to get the benefits of the high fiber content.
Nuts and natural nut butters. Nuts are high in fiber, magnesium, and healthy fats. They are also a good source of protein and can help you feel fuller longer if you are trying to lose weight. Use natural nut butters, like almond or peanut butter, or whole raw nuts in your smoothies for creaminess and flavor.
Dairy. Yogurt and milk are good choices for a diabetic smoothie. They provide a good source of protein, vitamin D, and calcium.
Whole grains. Whole grains are packed with vitamins, minerals, fiber, and protein and they are low on the glycemic index scale. They may not be your first choice in a smoothie recipe, but you can blend them in to add nutrition, a smooth texture, and minimal extra flavor. Whole, rolled oats work particularly well.
There are a few other superfoods recommended by the American Diabetic Association, which you may or may not want to try in a smoothie recipe. Beans are great for providing fiber, vitamins, and protein and for filling you up for a long period of time. White beans have a particularly mild flavor, so you can add a quarter to a half a cup to a smoothie to give it a creamy texture. Balance it with something flavorful, like cacao or coconut milk. Sweet potatoes are also recommended for their low-glycemic index rating, high fiber, and high levels of vitamin A. With their sweet flavor, you can make a smoothie with cooked sweet potato that actually tastes good.
Here are a couple of smoothie recipes to get you started. Each one contains one or more of the diabetic superfoods and is low in sugar. Remember when making your smoothies for a diabetic diet that you should avoid added sugar. Let the natural sugars in these ingredients be the sweeteners.
Harvest Time Sweet Potato Smoothie
This recipe is perfect for fall and will get you in the mood for cider mills, cool and crisp days, and Thanksgiving. Blend the following ingredients until you get a creamy, smooth consistency:
1/2 cup unsweetened almond milk
1/2 banana, frozen if you want a chilled smoothie
1/2 cup of sweet potato, cooked and peeled
1 tablespoon of peanut butter or almond butter
1/4 teaspoon cinnamon to taste
Green Diabetic Smoothie
I know it doesn't sound great...BUT you ought to give it a try
Green smoothies are for everyone, but this one includes some diabetic superfoods and no added sugar. Blend the ingredients until you get the consistency you like:
1/2 cup unsweetened almond milk
1 small orange, peeled but with much of the pith left (pith is high in fiber)
1 cup spinach, baby kale, or a mix of the two
1/2 cup frozen berries (blueberries, strawberries, raspberries, etc)
1/2 cup Greek yogurt (Greek yogurt is high in protein)
Living with diabetes isn’t always easy, but if you are careful to manage your chronic disease, you can live a normal life with minimal complications. Diet is an integral part of that management and smoothies can help you fit in more of those superfoods that will help regulate your blood sugar.
For more information and another take on this topic check out Tracy Russell’s (of Incredible Smoothies) article on Green Smoothie Recipes for Type 2 Diabetes. There are a number of smoothie recipes that diabetics have submitted that are working for them. Click here, to check it out.
If you or someone you know has diabetes – what has worked for them? Please leave a comment below with helpful information and/or questions.
Sources
http://www.diabetes.org/food-and-fitness/food/cookbook-recipes/peanut-butter-banana.html
](http://www.diabetes.org/food-and-fitness/food/planning-meals/diabetes-meal-plans-and-a-healthy-diet.html)
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