Smoothies offer a perfect blend of all the essential nutrients in a drink. It satisfies individual with enough carbohydrates, protein, fibers, and fat but the trouble with diabetic people is they need an extra care in taking carbohydrates. It makes Smoothie a very bad choice for the opposition to the healthful choice for others. Ordering it in the restaurants is a completely wrong decision as it contains much sugar as well.
With a little modification, Diabetic people can consider smoothies but homemade only. Make it a dietary option as you do not have to deny the foods you like but a little more care. The smoothie superfood just shouldn’t spike your blood sugar levels. The ingredients to be chosen for making a healthy smoothie for people with diabetes welcomes anti-oxidant rich barriers, Greek yogurt, avocado, and greens.
Fat is Good
Adding a good fat is beneficial. It slows the sugar entering into the blood while making cholesterol level good. Considerable fats are;
• Almond or peanut butter
• Chia seeds
• Raw pecans and walnuts
• Coconut oil
Consider the Protein
Extra protein is great while neglecting the sugar. Keep it a natural for the morning routine adding a sufficient amount of protein into it. Use the following for the protein content.
• Plain Greek yogurt
• Hemp seeds and other seeds
• Pea protein
• Whey protein
High fiber is the thing that truly works. Harder to break down fibers are reminiscent of proteins and fat that slows the digestion. So keep it low carb and do not add in extra sugar to sweeten. Embracing the natural flavor or just add in more ingredient to make it delicious is right for diabetic people. Canned food is nothing but sugar gives a wide berth to them. Fibers can be pulling off from most of the fruits, including strawberries, raspberries, oranges, nectarines, peaches, and blueberries, vegetables like leafy greens, such as spinach and kale, Nuts and Chia seeds.
The calcium loaded peach smoothie is refreshing and light. Chia seeds summation and yogurt make the absolute recipe helpful to maintain your potential blood sugar level. More importantly, sugar-filled syrups, maple syrup, and honey and sweetened yogurt latently unfavorable. Avoid sugar for the just flavorful smoothie.
Limiting Carbohydrates in Smoothie
Limiting carbohydrates serving into the smoothie is vital while having diabetes. The amount to be put in must be measured and your intake should not exceed by 45gms.
Review GI Level Fruits
Glycemic Index (GI) is the score given to the food indicating how fast it raises the blood sugar level. Fruits with low scores absorb the sugar gradually and those with higher GI level are quick to. Depending on a number of fibers and sugar in the food; every vegetable and fruit has its own GI level. It is calculated to compensate the carbohydrates in one serving. Typically Glycemic Load (GL) less than 10 is low and more than 20 is high and GI around 50 is fine.
Some Fruits and Vegetables with Good GL for Diabetes
Any of the following makes healthy smoothie without spiking the blood sugar levels;
• Cherries with GI 22, and GL 3
• Grapefruits with GI 25 and GL 3
• Pears with GI 38 and GL 4.2
• Apples with GI 38 and GL 5.7
• Plums with GI 39 and a GL 5.7
• Strawberries with GI 40 and GL 3.8
• Oranges with GI 42 and GL 5.9
• Raspberries with GI 32 and GL 2.6
• Green peas with GI 54 and GL 4
• Carrots with GI 71 and GL 6
• Pumpkin with GI 75 and GL 3
• Spinach with GI 15 and GL 0
• Broccoli with GI 10 and GL 0
• Cabbage with GI 10 and GL 0
Making smoothie better flavored with unsweetened almond or soy milk, ice, reduced-fat milk, vanilla extract, cinnamon, cocoa powder, black coffee and no sugar peanut butter are good options.
Smoothies are nourishing and healthy for the better circulatory system, building muscles, improving energy levels, providing sufficient nutrients, and improving cholesterol levels. You can look up for the recipes of best and delicious smoothies for people with diabetes.
If you are dealing with other conditions due to diabetes like high blood pressure, obesity, celiac disease, and lactose intolerance take an extra measure. Coffee-based smoothies are not at all good for high blood pressure, instead go for fruits, veggies, nuts, and seeds. Control calorie level if overweight, utilize suitable options like low-calorie milk. Whey protein is not good for Celiac disease as you are sensitive to gluten and it may contain some. Dairy milk or products of dairy milk like yogurt are replaced with soy or almond milk for lactose intolerance.