You have to check out this video! This is one of my favorite recipes for a diabetes-friendly smoothie. I know you are going to love it! Don’t forget to subscribe to my channel.
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A couple of weeks ago, we posted an overview of best practices if you want to have a smoothie as you manage your blood sugar levels. In today’s video, I will share a recipe for a smoothie that follows the guidelines I mentioned.
Make sure the smoothie with all the ingredients you add does not run your caloric intake too high and cause weight gain; to help blunt sharp rises in blood sugar from fruit or juice;
- Add protein as one of the ingredients, like peanut butter,
- or plant-based milk that has only 1 gram or less of carb but contains 8 grams of protein,
- or add whey protein (because there was a small study done on people with type 2 diabetes that showed whey protein could have a glucose-lowering effect)
Be Sure To Check Out-Are Smoothies Good For My Diabetes?
Now To Make The Smoothie
My ingredients today are:
- 1 cup plant-based milk, containing 1 gram of carb or less (or use 1 ounce of this whey protein powder and 1 cup of water)
- 3/4 cup blueberries
- 3/4 cup strawberries
- 1 T peanut or almond butter
The recipe directions are as simple as it gets…
Combine all ingredients into a blender and blend until smooth. I’m going to go with the whey powder and water
The nutrition info for this whey powder and almond butter version is:
- 254 calories
- 26 grams of carbs
- 15 grams proteins
- 9 grams of fat
- 56 mg sodium
If I wanted to increase the volume of this recipe, I can just add more water…. Water will not change the nutrition information.
For one serving using the plant-based milk and almond butter recipe the numbers are:
- 254 calories
- 26 grams carb
- 11 grams protein
- 12grams fat
- 226 mg sodium
Remember, the calories and carbohydrates we drink have precisely the same effects as the calories and carbohydrates we eat. Smoothies are a great option as long as we remember that simple truth.
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