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You are here: Home / Eating Healthy / Toby’s Diabetes-Friendly Smoothie

Toby’s Diabetes-Friendly Smoothie

January 25, 2021 By Toby Smithson

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.

Welcome to Diabetes EveryDay. Thanks for putting your health first by learning credible ways to manage diabetes. Remember to sign up for my free newsletter.

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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.

Let’s Review…

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.

You May Also Enjoy:

  • Great Desert Recipe, but…..
  • Toby’s Diabetes-Friendly Meal Choices at Chipotle
  • One Simple Step To Naturally Lower Your A1C
  • How Do I Get Adequate Protein on a Plant-Based Diet?

Filed Under: Eating Healthy

Toby Smithson Diabetes Everyday

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Toby Smithson dynamically combines her knowledge as a certified diabetes educator and registered dietitian nutritionist with her life experiences successfully managing type 1 diabetes for more than five decades.

Reader Interactions

Comments

  1. Steven says

    January 27, 2021 at 6:59 pm

    I made your smoothie today! I used a whey protein powder I have, water, blueberries, strawberries and peanut butter powder. I used the labels and Calorie King to calculate these numbers…calories 159, sodium 42mg, carbs 28.9 g and protein 17.6g. Calorie King put 16.1g carbs in 3/4 cup blueberries, which drove the carb count higher. I will try another with a bit more protein powder, maybe a bit of spinach and a slice of avocado for fat. Personally I want more calories (I am pretty thin)!

    • Toby Smithson says

      January 28, 2021 at 8:22 am

      Hi Steven,
      Thanks for watching the video. Glad you tried the smoothie. Calorie King is on target with a 3/4 c blueberries serving of 15-16 grams of carb. Adding spinach won’t boost your calories very much but avocado, a nut butter or hemp seeds can be good options. Three tablespoons of hemp seeds (a serving) will give you 180 calories, 15 g fat 10 g protein and only 1 gram of carb. Hope this offers more options for you. Take care- Toby

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