Diabetes
ByErin
Smoothies can be a great way to get a lot of nutrients in one delicious drink, but they can also be packed with sugars and not exactly diabetes-friend. These 12 diabetic smoothie recipes are nutrient-rich and perfect for balancing blood sugar.
A smoothie can be the perfect snack or even meal replacement – full of fruits, vegetables, protein, fiber, and healthy fats. But, not all smoothies are created equal. Many smoothies, especially those purchased from restaurants and smoothie bars are loaded with added sugars, which can mean high blood sugars for people with diabetes.
All of these smoothies are lower in carbohydrates and high in nutrients, especially those that can help to balance your blood sugar, like protein, fat, and fiber.
What makes a smoothie diabetes-friendly?
Smoothies can range from ultra-healthy to ultra-sugary depending on the ingredients used. While many smoothies use healthy ingredients like fruit, low-fat dairy, and even vegetables, not all smoothies are good for people with diabetes.
Here’s how some of these recipes make smoothies better for blood sugar control.
Added protein or fiber
Many of these smoothie recipes add more protein and fiber which can help slow down the digestion of carbohydrates from ingredients like fruit or sweeteners. Extra protein and fiber also help keep you full and satisfied longer thanks to their delayed digestion.
Less Added Sugar
By using natural sources of sugar, such as fruit, these smoothies include more fiber and antioxidants than smoothies that rely on added sugars. Some also use non-nutritive sweeteners such as allulose or erythritol to keep them sweet without adding calories or carbohydrates.
12 Smoothie recipes for diabetics
Anti-inflammatory Berry Summer Smoothie
Looking for a sweet and creamy smoothie to satisfy your sweet tooth? This Berry-delicious smoothie is the perfect choice. The combination of antioxidant-rich berries along with fiber from chia seeds and protein from Greek yogurt provide the perfect level of blood sugar balance, making this my favorite diabetic smoothie recipe recommendation!
Spinach Mango Smoothie/ Erin Palinski-Wade
What can be more refreshing that a cool, crisp, green smoothie? This spinach mango smoothie checks all the boxes while promoting blood sugar balance. The combination of fiber, complex carbohydrates, and protein work together to promote slow digestion, preventing a spike in insulin and blood sugar levels. And as a bonus, this trio of nutrients will keep you full for hours to come!
Avocado Spinach Smoothie | Hurry the Food Up
This green smoothie is gluten-free, vegan, and incredibly satisfying. It’s packed with greens like spinach and parsley and half of an avocado, which adds a hefty dose of healthy fats. Use an unsweetened plant-based protein powder to keep the carbohydrates low and this smoothie may come in at less than 15 grams of carbs per serving.
Pumpkin Protein Smoothie | My Life Cookbook
This simple pumpkin smoothie uses pumpkin puree, spice, almond milk, chia seeds, protein powder and vanilla stevia for a protein and fiber-packed smoothie that tastes like your favorite holiday pie. The fiber from the pumpkin and chia seeds helps bring the net carbs down to only 5 grams per serving!
Apple Mint Avocado Smoothie | Neil’s Healthy Meals
Apple, avocado, and mint pair for a refreshing smoothie that’s perfect for a mid-meal snack or light breakfast. While this smoothie is lower in protein using unsweetened almond milk, it has 11 grams of fiber and 11 grams of fat. You can increase the protein by swapping almond milk for soy or dairy milk, too!
Strawberry Tofu Smoothie | Diabetic Foodie
Instead of relying on protein powder, this smoothie uses tofu, a soy-based protein powerhouse. While strawberries add natural sweetness, you can also use liquid stevia to add a little extra if you need it. One serving of this tasty smoothie has 16 grams of protein, almost 5 grams of fiber, and only 11 grams of carbohydrates.
Keto Blueberry Smoothie | Delicious Little Bites
Blueberries are high in antioxidants and fiber that could help lower blood sugar in people with type two diabetes. This recipe has only 8 grams of net carbs and is full of blueberry flavor for a healthy and tasty snack.
Celery Cucumber Smoothie | Through the Fibro Fog
Different from traditional fruit-based smoothies, you can enjoy this light and refreshing vegetable-packed drink with a meal or as a snack. It has only 9 grams of carbohydrates and is perfect if you have a tough time eating enough veggies throughout the day!
Key Lime Smoothie | Blissfully Low Carb
Tart lime juice and creamy coconut milk make the perfect tropical team in this satisfying smoothie. Coconut milk and avocado add a luscious texture and a healthy amount of fat. Using monk fruit sweetener, this smoothie tastes like pie filling without spiking your blood sugar.
Cucumber Pineapple Smoothie | Simple Sumptuous Cooking
While pineapple is a sweet fruit, it’s high in fiber making it a good choice for people with diabetes to enjoy. This smoothie pairs pineapple with cucumber, apple, and mint for a refreshing fiber-filled drink. One serving is less than 100 calories and only 14 grams of carbohydrates, making it a great nutrient-rich drink to have alongside a low-carb meal.
Kale and Avocado Smoothie | Plant Based with Amy
Forget about juicing celery – add it to this smoothie to take advantage of all the fiber it offers! Kale, celery, mint, lemon, and avocado combine along with turmeric to make this smoothie a low-calorie, low-carb antioxidant powerhouse.
Including turmeric in this smoothie adds an extra benefit for people with diabetes. Researchers have found via animal studies that turmeric may help lower glucose levels in the blood and help improve insulin resistance.
Low Carb Green Smoothie | The Oregon Dietitian
This simple smoothie uses frozen banana, greek yogurt, spinach, protein powder, and chia seeds for a delicious smoothie that has 30 grams of protein, 8 grams of fiber, and only 23 grams of carbohydrates.
While bananas are not a low-carb food, they are full of important nutrients like potassium, B vitamins, and fiber. This recipe uses frozen bananas to sweeten the smoothie while balancing the carbohydrates with protein from the yogurt, protein powder, and chia seeds.
The Bottom Line
Next time you make a smoothie, choose from one of these recipes that are perfect for people with diabetes. While loading up on fruits and vegetables is a great idea, balance them with protein and fat for a truly blood sugar-friendly smoothie.
