Food for diabetics can be difficult to plan and prepare. While you know that fried foods and anything unhealthy should be avoided, choosing the right fruits and vegetables can also be a task. You may also want to make them a smoothie for a healthy breakfast. But smoothies are often removed from diabetes meals because they are known to spike blood sugar levels. You don’t have to cut out smoothies completely, because you get nutrients and they can help maintain blood sugar levels. All you have to do is try these diabetes-friendly smoothies.
Smoothies are an excellent way to get fiber and nutrition from fruits and vegetables into your system, says Delhi-based dietitian Alka Gangwani.
Tips for making healthy smoothies
If you’re looking for super quick smoothies that are a tasty and nutritious addition to the diabetes management plan, here’s what you should look for first:
1. Choose fruits with a low glycemic index
Fruits such as strawberries, blueberries, papaya, peaches, apples and cherries are some of the options that diabetics can have as they have a smaller impact on blood sugar levels.
2. Add vegetables
Green leafy vegetables such as spinach, kale, cucumber, beets, celery and carrots are good ways to get extra fiber and nutrition.
3. Add egg whites
You can get protein from dairy products such as yogurt or skim milk or dairy alternatives such as almond milk, soy milk or oat milk, the expert suggests.
4. Avoid added sugars
Smoothies are known for being a bit sweet. Instead of adding sugar, use natural ingredients such as dates and ripe fruit.
5. Use good fats
Good fats such as almonds, peanut butter, chia seeds, flax seeds and avocados can be used. They are all good sources of Omega-3 that help lower bad cholesterol.
Best diabetes-friendly smoothies
1. Papaya banana smoothie
Ingredients
• 1 cup ripe papaya (peeled, seeded and diced)
• 1 small ripe banana
• 1 cup unsweetened yogurt or cottage cheese
• 1 teaspoon chia seeds
• Ice cubes (optional)
Method
• Mix all ingredients and enjoy the refreshing and nutritious smoothie.
Advantages
• Both papaya and banana are low GI fruits and good sources of dietary fiber that can help regulate blood sugar levels.
• The healthy recipe is full of vitamin C, vitamin A, potassium and folic acid, all nutrients essential for health.
• Yogurt adds protein, promotes the feeling of fullness and prevents insulin spikes.
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2. Apple and date smoothie
Ingredients
• 1 medium apple (peeled and chopped)
• 2 dates
• 1 cup unsweetened oat milk or almond milk
• 1/4 teaspoon cinnamon
• Ice cubes (optional)
Method
• Mix all ingredients until the mixture becomes smooth and creamy.
Advantages
• Apple and dates are rich in dietary fiber, help maintain stable blood sugar levels and are packed with vitamins A and C.
• Dates are good sources of iron and potassium and add natural sweetness.
• Oat milk or almond milk not only makes the recipe vegan, but also gives it a creamy texture.
3. Dragon fruit smoothie
Ingredients
• 1 ripe dragon fruit
• 1 cup fresh coconut water
• 1 teaspoon chia seeds
• Few mint leaves (8 to 10)
Method
• Mix all the ingredients together and enjoy this smoothie, but watch the portions.
Advantages
• Dragon fruit has a low glycemic index and has several health benefits. It is a good source of vitamins C and B, iron, magnesium and has anti-inflammatory properties, says Gangwani.
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4. Peach and banana smoothie
Ingredients
• 1 cup ripe peaches
• 1 small or 1/2 banana
• 1 teaspoon of oats soaked in 1/2 cup of water
• ½ cup of probiotic cottage cheese
• 1 teaspoon chia seeds
Method
• Mix all the ingredients together to make this delicious delivery.
Advantages
• Peaches and bananas are rich in essential vitamins and minerals, such as vitamins C and A. They are both packed with dietary fiber that aids digestion. They also contain natural sugars that provide a quick source of energy.
• Probiotic curd supports intestinal health and regulates blood sugar levels.
• Peaches are rich in antioxidants and may reduce the risk of chronic diseases, says expert.
You can also make a smoothie with vegetables such as spinach and butternut squash to start the day healthy and tasty.