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 big calorie and carb 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.
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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.
Nutrition:
Calories: 225, Fat: 8g (0g saturated fat), Protein: 11.4g; carbohydrates: 31g, Fiber: 5.3g; Cabbage: 0mg, Sodium: 34mg, 97mg calcium.
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.
2 teaspoons honey.
1 cup ice cube. Combine all the ingredients in a blender. Beat until smooth.
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 non-fat Greek yogurt.
1 teaspoon honey.
1/3 cup unsweetened apple juice or orange juice.
2 tablespoons ground flax seeds.
1 cup ice cube. Combine all ingredients except ice cubes in blender. Beat until smooth. Add the ice cubes, beat until smooth.
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 oats 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 cube. Combine all ingredients in a blender. Puree until smooth.
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 balance out the bittersweet taste of the blackberries.
1-1 / 2 cup fresh blackberries.
1/2 cup nonfat Greek yogurt.
2 tablespoons almond butter.
2 teaspoons pure honey.
1 cup ice cube. Combine all the ingredients in a blender. Puree until smooth.
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.
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 cube. Combine all ingredients except ice cubes in blender; beat until smooth. Add the ice cubes and beat until smooth.
Nutrition:
Calories: 98; Fat: 1g (0g saturated fat), Protein: 3.1g; Carbohydrates: 23.2g, Fiber: 3.7g; Cabbage: 0mg, Sodium: 31mg, 112mg calcium.