Healthy Smoothies for Diabetics
November 28, 2015
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Try these smoothies for diabetics. Eating
healthful, balanced meals can help maintain a steady blood sugar level and
smoothies can be a part of this balance. There are even some recommended super
foods that are particularly good for controlling blood sugar and they all work
well in smoothies. Of course, it is important that you discuss any lifestyle
changes, such as your diet, with your doctor.
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, super foods 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 super food 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.
Diabetic Friendly Smoothies for you
There are a few other super foods 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
Green smoothies are for everyone, but this
one includes some diabetic super foods 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)
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