It’s a recurring question by diabetics: if smoothies are so healthy, as claimed by many, then why can’t people with diabetes are advised against having them.
This creates an impression that smoothies are a general no-no for diabetics. And that’s not completely right.
Diabetes does not necessarily mean the end of feel-good food forever. When it comes to diet, diabetics actually have to take care of three important things: What you choose to eat, how much you eat, and when you eat. The key is balance. You can still eat your favorite foods, but you might need to eat smaller portions or enjoy them less often.
Naturally, the same logic applies to smoothies also. People with diabetes should avoid having smoothies at restaurants, because they generally have a lot of sugar, and very little proteins. But that doesn’t mean that you can’t enjoy an occasional healthy smoothie recipe by whipping one up yourself, with careful observation as to what goes in it and whether or not it’s balanced.
Here are some tips through which you can turn your smoothie into a healthy smoothie:
- Include Fats: Shocked? Don’t be! Not all fats are undesirable. In fact, some fats are actually good as they help slow down the speed at which sugar enters the blood.
Some sources of fat that can be added to a morning smoothie include:
- Almond or Peanut Butter
- Chia Seeds
- Raw Pecans
- Raw Walnuts
- Coconut Oil
- Include Extra Protein: High protein content in the system slows down the absorption of food, which reduces the speed at which sugar enters the bloodstream.
Some proteins that should be included in the smoothie of a person with diabetes are:
- Plain Greek Yogurt
- Hemp Seeds, and Other Seeds
- Pea Protein
- Whey Protein
- Include High Fibrous Materials: The problem with sugar and simple carbs is that they enter and breakdown quicker than other nutrients, causing sudden spikes in blood sugar and pressure. But fibrous materials are much more difficult to break down, and thus our body takes a longer time to process it. Therefore, it is extremely advisable to add ingredients rich in fiber in our daily smoothie intake.
Foods high in fiber that works wonders in a smoothie include:
- Most fruits, including raspberries, oranges, nectarines, peaches, and blueberries
- Vegetables, including leafy greens, such as spinach and kale
- Chia Seeds
- Avoid Adding Extra Sugar: If you are a diabetic who can’t say no to smoothies, know that you don’t have to; but what you do have to say no to is extra sugar. This includes stuff that already has sugar or hidden sugars in them, such as canned fruits preserved in sugar-filled syrups, and honey and maple syrup.
Remember, smoothies can be a good source of vitamins, minerals, and other nutrients that the body needs. The more nutrients a person gets, the better their overall health. Therefore, make sure that you make a healthy smoothie with all the right ingredients.