Diabetics Can Enjoy Smoothies, Too!
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Diabetics have special dietary needs, but that doesn’t have to stop you from enjoying all of the delicious benefits of smoothies. Making a few simple ingredient choices can help you make smoothies that are good to you and good for you. Grab your blender and try these tips and recipes that will surely satisfy your sweet tooth!
1. Use the right fruits
Most fruits are safe for the diabetic diet, but some should be avoided because they score high on the glycemic index and can spike sugar levels. Fruits like berries, pears, apples, kiwi and mangoes are great because they naturally contain fructose, which doesn’t increase your body’s insulin dependence. Avoid adding oranges, pineapples and melon to your smoothies.
Try: Berry Blast Smoothie
- 1 cup almond milk
- 1 frozen banana
- 1 1/2 cups of berries
- 1 cup of water
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2. Skip the dairy milk
Whole dairy milk adds saturated fats, which can increase the “bad” cholesterol and also your risk of diabetes-related heart disease. Instead, try almond or soy milk as your smoothie base. These add protein and calcium and put the “smooth” in smoothie!
Try: Banana & Mango Smoothie
- 1/2 banana
- 1/2 peeled and chopped mango
- 1/2 cup yogurt (fat-free, sugar-free) (vanilla or citrus)
- 2/3 cup almond milk
- Some ice cubes
3. Get your greens!
Switch up your smoothie routine and add more vegetables to the mix. Vegetables, especially dark, leafy greens, are high in fiber, which help manage glucose levels, and are full of healthy vitamins and minerals that your body needs.
Try: Lime & Spinach Smoothie
- Juice of 4 limes
- Zest of 2 of the limes
- 2 cups spinach leaves
- Several ice cubes
- 1 tbsp. of sunflower butter (optional)
4. Add flax seeds
Flax seeds contain essential fatty acids that help raise the “good” cholesterol levels, and provide extra fiber and protein. They also slow down the release of fruit sugar into your bloodstream. Before you blend your smoothies, add 1 to 2 tablespoons to your mix.
Try: Strawberry-Banana-Flax Smoothie
- 1-1/2 cups fresh strawberries, trimmed
- 1/2 medium banana, sliced
- 2 tablespoons ground flax seeds
- 2 tablespoons almond milk (unsweetened)
- 2 teaspoons honey
- 1 cup ice cubes
Visit the BlackDoctor.org Healthy Recipes for Diabetics center for more articles.