By Jonathan Katz

Smoothies for the Ultimate Control of your Diabetes

Diabetes is a tough health ailment that affects many people in several different ways. Most diabetics require a strict diet to allow them to have better blood sugar control. For some, it can be harder to stay to that strict diet and control their blood sugars. It can be a difficult task maintaining your blood sugars. There are some simple things you can do to keep your blood sugars in line and be a healthier diabetic. Simple things such as making sure you have healthy fats, plenty of protein and fiber, have the same flavor using less sugar, or even make it a meal. It's a lot easier to follow these tips than you may think. 

When making a smoothie that would be perfect for a diabetic it is important to remember these 5 key tips. To start, it is important that you are consuming healthy fats. You may think fats are bad for a diabetic, but it can be very helpful for them. These healthy fats help to slow the breakdown of sugar. This allows diabetics to have more blood sugar control. Some good things to find healthy fats in are things such as peanut or almond butter, avocados, and even raw walnuts or cashews. It is also important to have a good source of protein. This can help diabetics slow down their absorption of the food they eat. Things like low-fat milk, almonds, hemp & seeds of sorts, and unsweet yogurt/greek can help with it. Along with this, it is important to add fiber. Fiber assists in food absorption and helps to reduce the risk of a glucose spike. Fruits such as oranges, peaches, blueberries, along with leafy greens such as spinach and kale are great sources of fiber. A major component to remember is to add more flavor and less sugar. So many foods in our day-to-day lives have hidden sugars that we do not even realize. You can substitute things such as spices like cinnamon, fresh herbs, nuts and dried fruit, or even oats for a creamy texture. The biggest tip I can recommend, make your smoothie a meal. It is recommended that a diabetic has no more than 45 grams of carbohydrates daily. By having a smoothie as a meal you can have a healthy lunch that can really help you. When making your smoothie to make sure to have no more than 15 grams of carbs mixed with some leafy greens. Some examples of 15 grams would be a small banana, ¾ cup of blueberries, ½ cup of granola, and 1 cup of plain yogurt. With all these options available, diabetics have countless smoothie possibilities. 

With these options, I would like to get everyone started with BLENDi’s Skinny Strawberry Smoothie. This smoothie is perfect for a diabetic and even works for a meal substitute. Start off with five medium strawberries. Next, you will want to add a ¼ of a banana and a ¼ cup of blueberries. You can then choose to add a ½ cup of either plain or unsweetened greek yogurt. Add 6-7 ice cubes and blend. YOu have the perfect breakfast smoothie. From here the possibilities are endless. 

  • BLENDi’s Skinny Strawberry Smoothie
    • 5 decent size strawberries
    • ¼ of Banana 
    • ¼ cup of blueberries
    • ½ cup plain (or unsweetened greek) yogurt
    • 6-7 ice cubes


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