Smoothies are a healthy option of adding fiber and nutrition in your diet from fruits and vegetables. The wrong sort of smoothies, however, can be a bad choice for people with diabetes, especially when eating out.
Having diabetes doesn't mean you have to avoid all the foods
you love, but you have to make healthier food choices. A good choice is to eat
a lot of fruits and vegetables which are nutritionally heavy but calorie-light.
Some fruits and vegetables are better than others for
managing your diabetes. Look for products that are low on the glycemic index.
It's also essential to have lots of calcium and probiotic-rich dairy foods to fortify your bones and provide some good gut bacteria. Some
of the good sources are low-fat milk, plant-based milk, kefir, and Greek yogurt.
Pack these nutrients in a smoothie and get a delicious
treat. As long as you stick to healthy ingredients and don't add extra
sweeteners, these treats can be enjoyed regularly.
Just remember when you mix fruit into your smoothies, don't overdo it on carbohydrates to count them as part of your daily fruit allowance. If you eat too much of that, even natural sugar can drive up your blood sugar.
1. Almond Cocoa Smoothie
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Ingredients:
- 1 cup almond milk (unsweetened)
- 1 tablespoon unsweetened cocoa powder
- 1 tablespoon green tea
- A handful of frozen strawberries
- Add chopped almonds and any fruit of your choice on top before serving.
Cocoa is known for its cholesterol-lowering properties, ideal when trying to lose weight. If you have type 2 diabetes, cocoa will lower your insulin resistance, keeping your blood sugar in check.
Almonds help to lower LDL (bad)
cholesterol and are packed with vitamin E, magnesium, and potassium.
2. Apple Spinach Smoothie
Ingredients
- 1 small apple, cored and chopped
- 2 packed cups baby spinach (2 ounces)
- 1/2 cup plain fat-free Greek yogurt
- 1/3 cup unsweetened apple juice or orange juice
- 2 tablespoons ground flax seeds
Nutrition: Calories: 138; Fat: 2.4g (0g sat
fat); Protein: 7.4g; Carb: 24g; Fiber: 5.2g; Cholesterol: 0mg; Sodium: 69mg;
Calcium: 78mg
Apple and orange in this smoothie help to
hide the taste of spinach in this smoothie. Just blend it all together and
enjoy the sweet treat.
Spinach is rich in magnesium, iron, and manganese, vitamins A, C, and K. Eating this leafy green veggie can benefit the eye health, reduce oxidative stress and blood pressure among other health functions.
3. Low-carb Strawberry Smoothie
A perfect combination for a smoothie that will
keep your blood sugar stable and still taste delicious.
Ingredients
- 5 medium strawberry
- 1 cup unsweetened soy milk (or unsweetened almond milk)
- 1/2 cup low-fat Greek-style yogurt
- 6 ice cubes
Nutrition: Calories: 167; Fat: 6g (1g sat fat); Protein: 16g; Carb: 11g; Fiber: 2g; Cholesterol: 8mg; Sodium: 161 mg
Strawberries are packed with vitamin C, fiber, antioxidants, and more. The strawberry's heart-shaped silhouette is the first clue that this fruit is good to you. These powerful little packages are protecting your heart, increasing HDL (good) cholesterol, lowering your blood pressure and providing cancer protection.
Another main ingredient, Soya milk is a good potassium source and can be fortified with vitamins A, B-12, and D as well as with calcium. It contains as much protein as cow's milk, yet has low calories than the whole milk.
4. Cinnamon and Apple Smoothie with Oats
Ingredients
- 1 large apple, peeled and cored
- 1/4 cups of rolled oats
- 1/2 tsp of grounded cinnamon
- 1/4 tsp of grounded ginger
- 1/8 tsp of cardamon
- 1/4 tsp of vanilla extract
- 2 cups of almond milk
- 1 tsp of Chia seeds
- Ice (if required)
5. Red Velvet Smoothie
Ingredients
- 2 cups coconut milk, almond milk or milk of choice
- 2 cups of ice cubes
- 1/2 avocado
- 1/2 small beet
- 3 tbsp of cocoa or cacao powder 1/4 tsp vanilla
6. Citrus Pear Sensation Smoothie
Ingredient
- ½ frozen peeled avocado
- 1 green pear
- 1 cup fresh spinach
- 1 handful of fresh parsley
- ½ lemon, juice squeezed into the blender 1 cup filtered water
7. The All Green Smoothie
Ingredients
- 1 1/4 cups of unsweetened vanilla almond milk
- 2 ice cubes
- 2 cups of spinach
- 1/2 of an avocado
- 1 tbs of roasted flax seeds *they must be roasted for this recipe
- 4-5 drops of vanilla stevia
8. Low-carb Strawberry Cheesecake Smoothie
Ingredients
- 1/2 cup low-fat cottage cheese
- 2 ounces of cream cheese
- 1/2 cup strawberries
- 1 cup of ice cubes 2 handfuls
- 1/4 cup Silk Unsweetened Soy Milk
- 1/2 teaspoon pure vanilla extract
- few drops of stevia
9. Berry Dance Smoothie
Ingredients
- 1½ cup almond milk
- 1 handful fresh spinach
- 1/3 cup frozen blueberries
- 1/3 cup frozen blackberries
- 1 tbsp chia seeds or powder
10. Papaya Pineapple Love Affair
Ingredients
- 2 dried pitted dates
- 1 cup unsweet almond milk
- 1/4 papaya
- 1 cup frozen pineapple
- 1 cup spinach
- 1 Tbsp ground flaxseed
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