Smoothies can be a healthy addition to a diabetic patient’s diet. You just need the right ingredients that will not come in the way of managing diabetes. So, check out these diabetes-friendly smoothie recipes.
Planning and preparing meals can be difficult for diabetics. While you know you need to stay away from fried food and anything unhealthy, choosing the right vegetables and fruits can also be a task. You may also want to make them smoothies for a healthy breakfast. But smoothies are often eliminated from diabetic diets as they are known to increase blood sugar levels. You don’t have to eliminate smoothies completely because you can still get nutrients and they can help maintain blood sugar levels. You just have to try these diabetes-friendly smoothies.
Delhi-based dietitian Alka Gangwani says smoothies are a great way to get fiber and nutrition from fruits and vegetables into your system.
Tips for making healthy smoothies
If you’re looking for super quick smoothies to make that are delicious and nutritious additions to your diabetes management plan, you should check out these first:
1. Choose fruits with low glycemic index
Fruits like strawberries, blueberries, papaya, peaches, apples and cherries are some of the options that can be for diabetics as they have less impact on blood sugar.
2. Add vegetables
Leafy green vegetables like spinach, kale, cucumbers, beets, celery and carrots are good ways to get extra fiber and nutrition.
3. Include protein
The expert suggests that you can get protein from dairy products like yogurt or low-fat milk or dairy alternatives like almond milk, soy milk or oat milk.
4. Avoid added sugar
The smoothie is known to be slightly sweet. Use natural ingredients like dates and ripe fruits instead of added sugar.
5. Use good fats
Good fats like almonds, peanut butter, chia seeds, flax seeds and avocado can be used. All of these are good sources of Omega-3 which help in reducing bad cholesterol.
Best Diabetes-Friendly Smoothies
1. Papaya and Banana Smoothie
Material
• 1 cup ripe papaya (peeled, seeded and cut into pieces)
• 1 small ripe banana
• 1 cup plain unsweetened curd or curd
• 1 teaspoon chia seeds
• Ice cubes (optional)
Method
• Mix all the ingredients and enjoy a refreshing and nutritious smoothie.
benefits
• Papaya and banana are both low GI fruits and good sources of dietary fiber that can help control blood sugar levels.
• This healthy recipe is rich in Vitamin C, Vitamin A, Potassium and Folate which are all essential nutrients for health.
• Yogurt adds protein, and promotes feeling of satiety and prevents insulin spikes.
2. Apple and Date Smoothie
Material
• 1 medium sized apple (peeled and chopped)
• 2 dates
• 1 cup unsweetened oat milk or almond milk
• 1/4 teaspoon cinnamon
• Ice cubes (optional)
Method
• Mix all the ingredients until the mixture becomes smooth and creamy.
benefits
• Apples and dates are rich in dietary fiber, they help maintain stable blood sugar levels, and are rich in vitamins A and C.
• Dates are a good source of iron and potassium and provide natural sweetness.
• Oat milk or almond milk not only makes the recipe vegan, but also gives it a creamy texture.
3. Dragon Fruit Smoothie
Material
• 1 ripe dragon fruit
• 1 cup fresh coconut water
• 1 teaspoon chia seeds
• Some mint leaves (8 to 10)
Method
• Blend all the ingredients together and enjoy this smoothie, but be mindful of the portions.
benefits
• Dragon fruit is a low glycemic index fruit and has many health benefits. It is a good source of vitamins C and B, iron, magnesium and has anti-inflammatory properties, says Gangwani.
4. Peach and Banana Smoothie
Material
• 1 cup ripe peaches
• 1 small or 1/2 banana
• Soak 1 teaspoon oats in 1/2 cup water.
• ½ cup probiotic yogurt
• 1 teaspoon chia seeds
Method
• Mix all the ingredients together to make this delicious delivery.
benefits
• Peaches and bananas are rich in essential vitamins and minerals like vitamin C and A. Both of these foods are rich in fiber which aids digestion. They also contain natural sugars to provide a quick source of energy.
• Probiotic yogurt supports gut health and regulates blood sugar levels.
• Experts say that peach can fight the risk of chronic diseases due to being rich in anti-oxidants.
You can also make smoothies with vegetables like spinach and bottle gourd to get a healthy and tasty start to the day.