Here are some tips to make a healthy, delicious smoothie and minimize the adverse effects for someone with diabetes.
One of my friends asked me these questions and I bet some of you might like to know the answers:
“Are smoothies good for people with diabetes? Does blending the fruit make it more “available”? What does blending do to the fiber?”
The better answer to the question of whether smoothies are a good choice for those with diabetes is this; it depends on what type of smoothie we are talking about. Because smoothies are made from a variety of ingredients, their nutritional value varies greatly.
Smoothies can be a good way to get foods that many people lack–fruits, veggies and dairy. On the other hand, the wrong smoothie may contain a lot of fat and sugar thus increasing the chance of a blood sugar spike as well facilitating unwanted weight gain.
Even a nutritious smoothie containing milk and fruit might result in a sudden increase of your glucose level. How diabetes affects each person is unique. How much insulin your body produces combined with your degree of insulin resistance, plus what medication you take are just three of the factors to be considered in developing the smoothie that is right for you.
It’s good to experiment and see what works best.
Include healthy fats.
Fat can slow the speed in which your glucose enters your bloodstream. It can also help you feel more satisfied.
Some healthy fats are:
- peanut or other nut butters
- chia seeds
- avocado
Add protein
Protein also helps you feel satisfied and slows the blood sugar from getting into your blood stream while providing another essential nutrient.
Examples are:
- Greek yogurt (plain unflavored)
- low fat and fat free milk
- hemp seeds (or others)
- almonds
- whey protein powder or pea protein powder
Be sure to get fiber
The questions of whether blending make fruit “more available” to those with diabetes and what does blending do to the fiber both have to do with this essential component of your diet. Fiber is good for digestive health and for lowering cholesterol. Fiber helps with weight management and reduces the risk of spiking blood sugar by making you feel full longer.
As to the question about what blending does to the fiber in smoothies, it basically substitutes the first part of digestion. That is, it breaks down the large parts into smaller parts. This gives your body less “digesting” to do and your food may empty from your stomach more quickly. Some of the benefits are reduced, but it is still far better than not consuming any fiber.
Everyone’s body is unique and you can learn more about yours by monitoring your glucose.
Examples of fiber:
- berries
- oranges
- peaches
- frozen bananas (peel ripe bananas, break into thirds and add to a freezer bag for smooth sweetness)
- leafy greens like spinach and
- carrots
- chia seeds
- nut
- oats (add a creamy texture)
Flavor without sugar
- A pinch of spice such as cinnamon, ginger, turmeric
- fresh herbs like mint or basil
- extract (vanilla, almond or peppermint)
- unsweetened cocoa powder
- black coffee
Have the right amount of carbohydrate
When you have diabetes, one of the foundations of diabetes management is having an individualized meal plan. (I can do this with you.) There is no “one size fits all” amount of carbohydrate for everyone. If you don’t have a meal plan yet I recommend having a smoothie that contains no more than 45 grams of carbohydrate. (If you don’t know how to count carbohydrate I can teach you this too).
It is recommended to use measuring cups so you know what you’re putting in your smoothie and how it fits with your meal plan.
Count it as a meal
Even though it’s a drink, smoothies often have as much carbohydrate as a meal. If you have a smoothie and still feel compelled to have a meal, then a smoothie is probably not a good choice for you.
Be careful when ordering out
Smoothies from restaurants often contain as much as 100 grams of carbohydrate and are frequently high in fat and calories. If you are out and want a smoothie, ask about the ingredients and see if you can get one custom-made without added sugar or syrups. Choose the smaller size option.
So, to summarize, smoothies can be healthy option if they include protein, fiber, healthy fat and are not too big. Fruit and milk alone in a smoothie will likely quickly spike your glucose. Adding protein. healthy fat and fiber can make it more satisfying and reduce that glucose spike. Since smoothies are liquid they may not be as filling as eating solid foods so make sure they fit into your food plan.
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