Food for diabetics can be tricky to plan and prepare. While you know that fried food and anything unhealthy needs to be kept away, choosing the right vegetables and fruits can also be a task. You might also want to make a smoothie for them for a healthy breakfast. But smoothies are often removed from diabetes meals as they are known to spike blood sugar level. You don’t have to completely cross out smoothies as you can get nutrients and they can help to maintain blood sugar level. All you have to do is try these diabetes-friendly smoothies.
Smoothies are an excellent way to get fibre and nutrition from fruits and vegetables in your system, says Delhi-based dietician Alka Gangwani.
Tips for creating healthy smoothies
If you are looking for super quick smoothies to make that are tasty and nutritious addition to diabetes management plan, you should look for these first:
1. Choose low glycemic index fruits
Fruits such as strawberries, blueberries, papaya, peaches, apples and cherries are some of the options that diabetics can have as they have smaller impact on blood sugar.
2. Add vegetables
Leafy green vegetables like spinach, kale, cucumber, beetroots, celery and carrots are good ways to get added fibre and nutrition.
3. Include protein
You can get protein from dairy products like yogurt or low fat milk or dairy alternatives such as almond milk soya milk or oat milk, suggests the expert.
4. Avoid added sugars
Smoothies are known for being a little sweet. Instead of adding sugar, use natural ingredients such as dates and ripe fruits.
5. Use good fats
Good fats like almonds, peanut butter, chia seeds, flax seeds and avocados can be used. They are all good sources of Omega-3 that helps in lowering bad cholesterol.
Best diabetes-friendly smoothies
1. Papaya and banana smoothie
Ingredients
• 1 cup of ripe papaya (peeled, seeded and diced)
• 1 small ripe banana
• 1 cup of plain unsweetened yogurt or curd
• 1 teaspoon of chia seeds
• Ice cubes (optional)
Method
• Blend all the ingredients and enjoy the refreshing and nutritious smoothie.
Benefits
• Both papaya and banana are low GI fruits and good sources of dietary fibre which can help to regulate blood sugar levels.
• The healthy recipe is full of vitamin C, vit A, potassium and folate which are all nutrients essential for health.
• Yogurt adds protein, and promotes feeling of fullness and prevents insulin spike.
2. Apple and dates smoothie
Ingredients
• 1 medium sized apple (peeled and chopped)
• 2 dates
• 1 cup of unsweetened oat milk or almond milk
• 1/4 teaspoon of cinnamon
• Ice cubes (optional)
Method
• Blend all the ingredients until the mixture becomes smooth and creamy.
Benefits
• Apple and dates are rich in dietary fibre, they help to maintain steady blood sugar levels, and are loaded with Vitamins A and C.
• Dates are good sources of iron and potassium and add natural sweetness.
• Oat milk or almond milk not only makes the recipe vegan, but also gives it a creamy texture.
3. Dragon fruit smoothie
Ingredients
• 1 ripe dragon fruit
• 1 cup of fresh coconut water
• 1 teaspoon of chia seeds
• Few mint leaves (8 to 10)
Method
• Blend all the ingredients together and enjoy this smoothie, but be mindful of portion.
Benefits
• Dragon fruit is a low glycaemic index fruit and it has several health benefits. It is a good source of vitamins C and B, iron, magnesium and has anti-inflammatory properties, says Gangwani.
4. Peach and banana smoothie
Ingredients
• 1 cup of ripe peaches
• 1 small or 1/2 banana
• 1 teaspoon of oats soaked in 1/2 cup water
• ½ cup of probiotic curd
• 1 teaspoon of chia seeds
Method
• Blend all the ingredients together to make this delicious delivery.
Benefits
• Peaches and banana are rich in essential vitamins and minerals such as vitamins C and A. They both are loaded with dietary fibre which aids digestion. They also have natural sugars to provide quick source of energy.
• Probiotic curd supports gut health and controls blood sugar levels.
• Peaches being rich in anti-oxidants, can combat the risk of chronic diseases, says the expert.
You can also make a smoothie with vegetables like spinach and bottle gourd to begin the day on a healthy and yummy way.
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