Try the diabetic breakfast smoothie, a low-carb smoothie with high protein and fiber, to control your blood sugar levels or when suffering from diabetic health concerns.
After much research, I am sharing a low-carb drink to have as a smoothie breakfast for diabetic patients.
This is a filling low-carb breakfast as it has few carbs(16 g) and is a quick-to-make easy smoothie for morning breakfast.
Why this smoothie?
It is low in calories and carbs, and people with diabetes need a low-carb meal containing low calories.
The foods or ingredients added to the smoothie have a low glycemic index, making it apt to add while blending a quick smoothie.
Generally, smoothies are not preferred for those suffering from diabetes as they can spike your blood sugar levels.
Still, smoothies, if made with proper precautions concerning a diabetic diet, can make a meal that does not raise blood sugar levels.
This smoothie has minimum ingredients that do not contain added sugars and is high in protein and has minimum carbs or low carbs to help you get going for the day.
Check out another diabetic smoothie if you are looking for a green version smoothie, such as a green smoothie for diabetics, on the blog.
If the ingredients are too low in sugar, it can lower blood sugar levels.
Therefore, it is always necessary to have a meal that neither lowers the sugar levels ultimately nor raises it.
What should a diabetic smoothie contain?
A diabetic smoothie should have a low amount of carbs in a single serving as carbs break down easily and quickly enter the bloodstream, which can drastically raise blood sugar levels.
An excellent diabetic smoothie needs to have a good amount of protein, too, as it helps digest food slowly and does not enter the bloodstream as the carbs do.
Fats such as healthy fats are necessary for a diabetic diet to lower your cholesterol levels, and fiber-rich foods make a healthy choice in a smoothie as they, too, slow down digestion and don’t let sugar enter the bloodstream.
Carbohydrates consist of starches, sugar, and fiber; the first two, starch and sugar, are unsuitable for diabetic patients.
In contrast, fiber is a good nutrient as it does not help to increase blood sugar levels.
Therefore, adding moderate fiber, protein, healthy fats, and fewer carbs is an excellent way to make diabetic meals.
Following the above steps will help you not build up your appetite and also help without raising blood glucose.
Make sure all macronutrients are in moderate quantity, with carbs being the lowest and fats need to be healthy fats.
Sometimes, too much protein can be hard to digest in some cases; therefore, seeking a doctor’s advice can be helpful if there is a large amount of protein intake daily.
Make a smoothie with foods having a low glycemic index. The lower GI score(20-49) makes it helpful in planning a good meal.
Please note that one should limit the quantity even though the foods are low GI as they can increase the carbs if you try to increase their intake, and carbs are the reason that raises the blood glucose.
Foods to include in a smoothie with Low GI(20- 49 )
Fruits commonly having a low glycemic index are blueberries, blackberries, raspberries, and strawberries.
Other fruits such as apples, peaches, apricots, plums, cranberries, tangerine, and grapefruit can make an excellent choice in making a diabetic smoothie with low GI.
The veggies such as Avocado, spinach, celery, and cucumber are healthy vegetable options to add to while making a smoothie.
The above veggies, too, have a low GI score ranging from 20-49 and can help in planning a diabetic meal.
Other foods such as soy, skimmed, and almond milk makes good liquid choices with lower GI scores to add to smoothies to help the fruits and veggies blend well.
Other foods such as olives, peanuts, walnuts, and almonds make good topping options in a smoothie with low GI values.
Should I add a banana to a diabetic breakfast smoothie?
The bananas have a moderate GI score which comes under the range of 50-69, and one should be cautious while adding a banana to a smoothie.
Suppose the blood sugar range is not so high. In that case, including a piece or half a banana once in a while in making a smoothie is a good idea.
Be cautious; one needs to be careful as using it regularly can spike sugar levels, as a banana has good calories, although it is a fibrous fruit.
People with diabetes must be careful as a ripe banana has more sugars, and use a slightly under-ripe banana to reduce the sugars.
An overripe banana has more sugars than an unripe banana, and using an overripe banana can quickly raise blood glucose levels.
Adding a less ripe banana in limited quantity and limiting its intake can help with stable blood sugar levels.
If the intake is exceeded, using a ripe banana can be risky for your sugar levels.
Any fruit that is in the form of a juice or fully ripe again increases the glycemic value and may not be suitable to add to a diabetic breakfast smoothie.
Therefore, the best choice is to use moderate quantities of frozen berries or apples to make a smoothie with skimmed, almond, or soy milk.
These smoothie tips for diabetics help make a simple breakfast meal without increasing the carb count and yet feel full and help regulate the sugar levels until the next meal.
Each serving should have minimal carbs, and seeking a doctor’s advice on the carbs per serving can help maintain a proper diabetic meal plan, as the blood sugar range of each individual varies from person to person who is diabetic.
Therefore, a medical expert can be the best advice on healthy meal planning and dos and don’ts in a diabetic diet.
Make sure to have a low carb low-calorie diet and choose healthy foods that do not contain sugars.
Fruits contain hidden sugars and natural sugars, and their ripened form and juice extraction add more sugars; therefore, one should be careful and not add such foods to a smoothie.
The smoothie should not have added sugars which can increase your sugar levels.
Making a smoothie with low-GI foods should also consider their carbs count or carbohydrate content and not just go with a low-GI food.
Checking the carb value in low GI foods helps make wise meal planning.
If you like sweeteners, add some stevia to add a slight sweetness to the smoothie or add low natural GI scoring fruits in a moderate quantity that are not too ripe.
Syrups can increase sugar levels, so stay away from them and avoid adding them to a diabetic smoothie.
Benefits of the smoothie ingredients
Blueberries, as stated earlier, come under low glycemic index foods and contains fewer carbs suitable for diabetic patients, and using them in smoothies is an ideal option.
They contain loads of fiber and are fiber-rich and rich in antioxidants, making them excellent fruit for losing weight, maintaining a healthy heart, reducing cholesterol, and stabilizing sugar levels.
Blueberries are high in fiber, and fiber keeps you full, and one does not need to fill up with other foods, which can raise glucose levels.
A ¾ cup or a cup of blueberries can give you a filling meal if added to smoothies and control blood sugar levels.
Almonds or almond milk contain good fiber, protein, and healthy fats and are low in carbs count.
Almond milk should be adequately bought as it may contain sugars in specific brands, and always use unsweetened almond milk for a diabetic or weight loss diet.
Almond milk is a perfect choice compared to low-fat milk, as low-fat milk contains more carbs and sugars than almond milk.
The nutrition in almond milk is a better option for making smoothies to keep them low in calories.
This green leafy vegetable is a perfect low glycemic scoring food to lower blood sugar levels and can be used in smoothies or recipes generously.
It is rich in fiber and low in calories, making it a suitable food to add to your diabetic diet.
Use spinach in this smoothie, which helps keep you complete and contains fewer carbs.
Protein is an essential source of nutrients even if you are suffering from type 2 diabetes, and the best way to add protein to the diet without worrying much about increasing carbs is by using protein powder.
These powders are specifically designed to add protein to your intake.
Using a scoop or two in smoothies is one of the best ways to include protein in your meals, supply the body with the necessary protein, and regulate sugar levels.
Opt for plant-based or vanilla protein powder, readily available in stores or online.
Protein does not make you feel hungry, keeps you feeling full for a long time, and does not let sugar enter the bloodstream as quickly as carbs do.
Therefore, a diet rich in fiber, protein, and healthy fats makes a perfect meal option and can be possible through smoothies.
Use a sweetener that is zero calories; the most common ones are monk fruit extract sweeteners or stevia extract sweeteners.
These are safe to use in diabetes and can be skipped and added only for some sweet flavor preferences.
Ice or water is essential to make a fine smoothie puree, as adding other liquids in more quantity, such as milk or yogurt, can spike the calories and carbs.
Water helps in hydration and helps in detoxifying and keeps you from dehydration.
It also dilutes the glucose in the blood and helps regulate blood sugar levels.
Making a diabetic breakfast smoothie using healthy ingredients can help lead a prolonged healthy life.
Always use and buy products without added sugars as these increase carbs count and affect a person with diabetes by increasing the levels.
Diabetic Breakfast Smoothie
- ½ cup blueberries (fresh or frozen)
- ½ cup almond milk (unsweetened without any sugars)
- 1 scoop protein powder (plant based protein powder or vanilla
- 1 cup spinach (fresh or frozen)
- ½ cup ice or chilled water
- Add blueberries, almond milk, protein powder, and spinach to the blending jar.
- Add stevia, as it contains zero calories as well as adds some sweetness to the drink.
- Also, add ice or chilled water to blend the smoothie.
- Blend the smoothie well for a minute or two until it purees well.
- Pour the smoothie into a glass and serve.