During the summer days, the last thing you want to do is cook. Smoothies are an easy, fresh, no-cook option, but many of them are great calorie and carbohydrate bombs, which can be a problem for people with diabetes. That’s why we asked Jackie Mills, MS, RD, to develop these six smoothie recipes for us.
Smoothies for diabetics
“The serving sizes for these drinks are smaller than what you’ll get at your favorite shake shop, but they easily fit into a diabetic meal plan, as part of a healthy breakfast or revitalization snack.” says Mills.
These shakes also take advantage of seasonal produce – along with Greek yogurt , nut butters, or even cottage cheese – to add a little protein that helps the body digest more slowly. This, in turn, is good for your blood sugar and keeps you satisfied.
Almond and Blueberry Smoothie
Packed with protein from yogurt, almonds, and milk, plus fiber from blueberries and wheat germ, this is a satisfying shake.
1-1 / 2 cups fresh blueberries
1/2 cup nonfat Greek yogurt
1/4 cup almonds
2 tablespoons wheat germ
2 tablespoons unsweetened almond milk
2 teaspoons pure honey
1 cup cubes of ice
Combine all the ingredients in a blender. Beat until smooth.
For 2 persons
Nutrition:
Calories: 225, Fat: 8g (0g saturated fat), Protein: 11.4g; carbohydrates: 31g, Fiber: 5.3g; Cabbage: 0mg, Sodium: 34mg, Calcium 97mg.
Raspberry Peanut Butter Smoothie
The fresh raspberries are packed with fiber and the peanut butter adds heart-healthy fat in a smoothie that will keep your blood sugar stable.
1-1 / 2 cups fresh raspberries
2 tablespoons almond milk
2 tablespoons natural smooth peanut butter (See How to make homemade peanut butter HERE).
2 teaspoons honey
1 cup ice cubes
Combine all the ingredients in a blender. Beat until smooth.
For 2 persons
Nutrition:
Calories: 170, Fat: 8.6g (1g saturated fat), Protein: 5.1g, Carbohydrates: 20g, Fiber: 6.5g, Col: 0mg, Sodium: 67mg Calcium: 40mg.
Apple and Spinach Smoothie
The mixture of apple, spinach and Greek yogurt makes a rich smoothie recipe.
1 small apple,
cored and chopped 2 cups packed spinach (2 oz)
1/2 cup nonfat Greek yogurt
1 teaspoon honey.
1/3 cup unsweetened apple juice or orange juice
2 tablespoons ground flax seeds
1 cup ice cubes
Combine all ingredients except ice cubes in blender; Beat until smooth. Add the ice cubes, beat until smooth.
For 2 persons
Nutrition:
Calories: 138, Fat: 2.4 g (0 g saturated fat), Protein: 7.4 g; Carbohydrates: 24g, Fiber: 5.2g; Cabbage: 0 mg, Sodium: 69 mg, 78 mg calcium.
Smoothie with Cottage Cheese and Raspberries
This shake is packed with protein from cottage cheese and fiber from raspberries and oatmeal to keep your blood sugar stable. A touch of honey to balance the flavor.
1-1 / 2 cup fresh raspberries
1/2 cup fat-free cottage cheese
2 pitted dates
2 tablespoons whole oats
1 teaspoon honey
Pinch ground cinnamon
1 cup ice cubes
Combine all the ingredients in a blender. Puree until smooth.
For 2 persons
Nutrition:
Calories: 134, Fat: 1g (0g saturated fat), Protein: 8.4g; Carbohydrates: 25g, Fiber: 6.4g; Col: 3 mg, Sodium: 216 mg Calcium: 55 mg.
Blackberry Almond Smoothie
The Greek yogurt and almond butter combo balances out the bittersweet taste of the blackberries.
1-1 / 2 cup fresh blackberries
1/2 cup nonfat Greek yogurt
2 tablespoons almond butter (See How to make homemade almond butter HERE)
2 teaspoons pure honey
1 cup ice cubes
Combine all the ingredients in a blender. Puree until smooth.
For 2 persons
Nutrition:
Calories: 175, Fat: 9.3 g (1 g of saturated fat), Protein: 9.6 g; Carbohydrates: 16g, Fiber: 6g; Col: 0mg, Sodium: 57mg Calcium: 118mg.
Ginger Smoothie with Strawberry and Kale Kale
When you make a smoothie that uses greens, like Kale / Kale and Spinach, it will end up with a more pleasant texture if mixed with the ingredients, and then you add the ice.
1-1 / 2 cups fresh strawberries, trimmed (8 ounces)
6 large fresh kale leaves, stems
removed 1/2 cup cold water
3 tablespoons lemon juice
2 teaspoons grated fresh peeled ginger
2 teaspoons honey pure bees
1 cup ice cubes
Combine all ingredients except ice cubes in blender; beat until smooth. Add the ice cubes and beat until smooth.
For 2 persons
Nutrition:
Calories: 98; Fat: 1g (0g of saturated fat), Protein: 3.1g; Carbohydrates: 23.2 g, Fiber: 3.7g; Cabbage: 0mg, Sodium: 31mg, 112mg calcium.