2 min read

Saturday May 16th, 2020

Healthy, delicious smoothies can be a great, low-calorie substitution for breakfast meals and snacks. 

To make a perfectly nutritious smoothie you’ll need: some fruit, berries, greens, and a liquid base – such as water, milk, or yogurt. 

Make sure each and every smoothie contains:

  1. Healthful fats. Fats are not always bad – some of them are good for diabetes-diagnosed people and even play essential roles in the body. Add peanut butter and avocado or few raw walnuts in any smoothie! 
  2. Fiber. Fiber itself is harder for the body to break by prolonging energy release; Slower processes assure stable blood glucose levels. 
  3. Proteins.  Protein is one of the essential ingredients that ensure that your body builds muscle but is also vital for people with diabetes. Similarly as fat, protein slows the food absorption and reduces the speed of glucose entering the bloodstream. Make sure that a quarter of your every plate is covered by foods that are high in protein. ⁠
  4. Three different carbs. Carbs are not the enemy; diabetes is. Low-carb doesn’t necessarily mean no-fun! It’s all about the balance. Each smoothie can contain up to 45 grams of carbs in total, but the variety will add more taste! 
  5. Sugar-free sweeteners. Added sugars always were the biggest concern when it comes to diabetes.⁠ The secret is – a little drop of agave syrup or date sugar will make sure your smoothie tastes sweeter but will do no damage to your body!

Here’s a quick cheat sheet of the healthiest ingredients for your smoothie:

Fruits (only in moderate amounts!):grapefruit, tangerines, avocado, apricots, oranges, lemons, papaya, kiwi, pineapple, coconut, bananas, mangoes, pomegranates, apricots, pears, apples, melons, peaches and plums. 

Berries:blueberries, strawberries, blackberries, raspberries, cranberries, grapes.

For fiber, add some leafy greens or flax seeds.

Here are a few more useful tips for making the perfect smoothie:

  1. Load your blender in the following order: liquids first, then soft fruits or veggies, greens, and ice on top. 
  2.  To make your smoothies thicker (e.g. for smoothie bowls): add frozen fruit or frozen yogurt. Combine a variety of fruits and veggies in an assortment of textures. 
  3. To make your smoothie less sweet: try to maintain a balance of sweet and citrus fruits.
  4. To make your smoothie sweeter: add natural sweeteners, such as Stevia or Monk Fruit extract.

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