Diabetes has been defined as a chronic disease by many.
However, you shouldn’t feel helpless or as if it’s the end of the world if you are diagnosed with diabetes. Granted, you’ll be scared (shocked, even) when given such news but the thing is, you are not alone.
Many people have been living with diabetes. And guess what? They don’t necessarily HAVE TO deny themselves their favorite foods. Once you’ve learned how to make healthy food choices, you too, will be able to manage your condition with ease.
Eating plenty of fruits and vegetables is one of the best ways in making that transition. Juices and smoothies are perfect for boosting your fruit and vegetable intake – they are delicious and healthy and you get the nutrition you need so no, they are not just some passing health and wellness trends.
The trick is, you have to watch out for and avoid anything that will spike your blood sugar. In technical terms, the produce has to have a low glycemic index.
What Are The Benefits Of Smoothies And Juicing For Diabetics?
- Smoothies preserve fiber, which helps in lowering cholesterol levels and blood pressure.
- Since they have fruit skins and pith, they contain a lot of phytochemicals, vitamins and minerals.
- Smoothies are also great for weight loss because they make you feel fuller (help control your cravings).
- The juices give you full control over your body’s nutrient and calorie intake. People with diabetes can easily balance their sugar levels thanks to this.
Just remember this – you won’t go wrong as long as you follow these two rules: (1) lower your calorie intake, and (2) take produce that are rich in nutrients.
Juicing Recipes for Diabetics
Here are some fresh juice recipes for diabetics that you can comfortably make at home:
1. Oatmeal Breakfast Smoothie
Adding oats to your breakfast routine is a great way to stabilize your blood sugar. They are high in dietary fiber and contain several minerals and vitamins. Oatmeal is also an excellent food choice because it is sodium-free, cholesterol-free and fat-free.
You will need:
- 1 cup of oats (uncooked)
You can grind the oats using a food processor, coffee grinder, or spice grinder.
- 2 frozen bananas cut into small chunks
- 3 cups of skim milk
- 2 tbsp. of ground flax seed
- Sugar substitute
- 2 tbsp. of instant coffee (optional)
To prepare the smoothie:
- Prepare all the ingredients and put them in a blender.
- Blend until it’s smooth.
- Pour the oatmeal into a glass and enjoy your breakfast smoothie.
Nutrition:
Fiber dense whole grains, vitamin c, potassium
2. Mango Mania Smoothie
If you love mangos, this smoothie will probably be one of your favorite breakfast choices.
You will need:
- 4 or 5 ice cubes
- ½ fresh or frozen mango
- A 4-ounce banana (fresh or frozen)
- 1 cup of skim milk
- 6 ounces of plain yogurt (low-fat)
- 4 ounces of silken tofu
To prepare the smoothie:
- Place all the ingredients in a blender.
- Make sure you blend it until it’s smooth and then serve.
Nutrition:
405 calories, 54g carbohydrates
3. Strawberry-Banana Protein Smoothie
This smoothie is perfect for people who want a protein shake that they can enjoy after a workout. It’s very easy to make because it has very few ingredients. Each serving also contains about 25g of proteins.
You will need:
- Some water
- A tsp. of flaxseed
- 4 ounces of strawberries
- 1 scoop of vanilla protein powder
- 1-ounce banana
To prepare the smoothie:
- Put all the ingredients in a blender.
- Blend until its fully mixed
- Slowly add some water until you get the consistency you want.
- Serve and add frozen berries to get a thicker consistency. You could also serve over ice to get a slush-ice kind of feel.
Nutrition:
195 calories, 25g proteins, 4g fat, 18g carbs
4. Green Keto Smoothie
This green juice for diabetes is mostly vegetable-based. All vegetables used are low-carb while the rest of the ingredients consist of healthy, delicious fat.
People with diabetes who have tried out the Ketogenic diet can vouch for its effectiveness. This smoothie has a creamy texture and is perfect for either breakfast or post-workout.
You will need:
- 1 ounce of Kale leaves
- ½ peeled avocado
- 1 chopped celery stick
- 2 ounces of peeled cucumber
- 1 cup of regular milk or unsweetened almond milk
- 1 tbsp. of nut butter (preferably peanut butter)
- 2 tbsp. of freshly squeezed lemon juice
To prepare the smoothie:
- Take all the ingredients and put them in a high-speed blender.
- Mix everything and stop to scrape down the sides (if necessary).
- If you want it sweeter, you can add a few drops of liquid stevia to the blend.
- Serve and garnish with fresh mint. If you don’t plan on taking it right away, you can refrigerate it and save it for later.
Nutrition:
141 calories, 9g carbs, 4g protein, 11g fat
5. Blueberry Almond Smoothie
The ingredients in this smoothie make it an excellent detox option. It also has a high amount of antioxidants and fiber and it helps stimulate your senses as well as boost your digestion.
You will need:
- 1 cup of ice
- 2 tsp. of honey
- 2 lime juice
- 1 ½ cups of fresh or frozen blueberries
- 1 ½ cups of unsweetened almond milk or nut milk
- 2 tbsp. of almond flour
- 3 tbsp. of ground flax seed
- 1 tbsp. of fresh mint leaves
To prepare the smoothie:
- Combine all the ingredients in a blender.
- Blend until its smooth.
- Serve the smoothie and store some for later since the recipe allows for three servings.
Nutrition:
160 calories, 8g fat, 21g carbohydrates, 5g protein
Smoothie Tips for Diabetics
1. What nutrients should you prioritize?
Ingredients that are rich in fiber will help control your glucose level. Fats and proteins are also important. They are a longer-lasting energy source, and they also slow down the amount of glucose entering your bloodstream. Some readily available sources of healthy fat include seeds, nuts and nut butter.
2. What should you avoid?
While adapting to your diabetic condition, it is possible that you may accidentally overload on fruit sugar. To prevent this, here’s what you should do:
- Limit your fruits to less than two servings.
- Stop drinking fruit juices that are not prepared by yourself. This includes fruit punch as well. Focus on healthy, recommended juicing for diabetics instead.
- Avoid canned fruits, especially those with heavy sugar syrup.
- Always use fresh or frozen fruits as per the given recipe.
- Limit your carb intake. Make sure you prepare low carb smoothies to prevent your blood sugar from spiking.
- Do not add any sugar. Trust the recipes and the fact that they have been tried and tested by people with diabetes. They are well-balanced and delicious.
3. What do you need to consume?
We can all agree that fruits are healthy.
However, some are lower in glycemic index than others. You want to consume more of these fruits because they are also rich in micronutrients. Some of the top recommended fruits for the best juice for diabetics include:
Wrap Up
We hope the above recipes and information will help ease a little the pressure you may feel when you found out you were diagnosed with diabetes. With just a little tweak in your diet and lifestyle, you too can continue living life to the fullest. Just know what you need to look out for, and you can stop being so hard on yourself.
There are tons of other diabetic juice recipes that you can try making at home. Let us know if you want to know more and we’ll be happy to help you discover a whole new world of exciting flavors!