Like to try and improve your health with a green smoothie for diabetics? This low-carb smoothie is made with greens to help with your hunger and control your appetite. Have it for breakfast or replace any meal.
This low-carb, diabetic green smoothie is perfect for any meal, or have it during snack time and work on regulating your blood sugar levels without worrying much.
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About the recipe
After thorough research, I am sharing this green smoothie and also will be sharing the benefits of having this smoothie for diabetes and also why it is a suitable green smoothie for diabetics.
The smoothie has low carbohydrate ingredients, with a good amount of fiber and protein.
This smoothie contains avocado, unsweetened almond milk without added sugars, greek yogurt, and a sweetener with zero calories.
This green smoothie for diabetics is full of fiber from the ingredients used, rich in protein, and has a good amount of calcium necessary for diabetic patients.
The smoothie is mainly low carb and contains less than 15g of carbs, making it the perfect smoothie to have during diabetes without worrying about increased sugar levels.
Check the ingredients below and why each element added to the smoothie benefits a diabetic person.
One avocado has about 12 to 13 g of carbs, and limiting its quantity to half once in a while makes sense.
Adding avocados in generous amounts can lead to weight gain as it has more calories.
The reason to add to this green smoothie is it contains healthy fats and it is low in carbs, and adding half an avocado to a diabetic smoothie can control blood sugar levels.
Avocado is a rich source of fiber, and this makes it a filling smoothie as fiber in it helps to keep the tummy full without building hunger.
Avocado fats are healthy fats and help reduce bad cholesterol and weight by burning calories. These fats help and are proven advantageous for those with diabetes or type 2 diabetes.
Therefore, when making a green smoothie with vegetables, add greens such as avocado in a limited quantity or add spinach because they have low glycemic levels(the speed at which sugar enters blood) and are suitable to have in diabetes.
This vegetable, of course, is high in calories, but due to its low carb and sugar content and good fats and fiber, they make it to the list of a diabetic diet.
Therefore, to reduce the calories, limiting its intake and reducing the quantity to half avocado can make a meal smoothie that is quick and easy.
It is often a good idea to consult a diabetic expert as different people are given different diabetic meal plans according to their sugar levels, weight, and type of diabetes.
While opting for this dairy, pay extra attention to the greek yogurt you buy, even though this greek yogurt falls under low glycemic food.
Greek yogurt is available in many flavors and unflavored too, which is why one should watch out while buying dairy products.
The flavored ones are not suitable for diabetic patients as they contain flavors and sugars, which are a big no-no in diabetes, whereas unflavored is suitable.
The yogurt that is suggestible for diabetes needs to be low in carbohydrates and no added sugars, and the yogurt should be non-fat unflavored greek yogurt.
Greek yogurt is also made with whole milk but is not ideal for diabetes.
Therefore, buy unflavored, unsweetened, and non-fat greek yogurt, and check the number of carbs, and the yogurt should contain no sugar.
While buying greek yogurt, check the carbs count and ensure the carbs are too few in it, and always add in limited quantities to reduce the calories of the overall smoothie.
Following all the above tips makes greek yogurt apt to add to any diabetic smoothie.
Almond milk is a low GI food, and almonds or almond milk are a good food source for diabetes as they contain low carbs and no sugar if opted for pure and unsweetened almond milk.
They contain healthy fats, fiber, and protein and are a good substitute for low-fat milk.
The low carb and low calorie with fewer carbs and no sugar make it a perfect choice to opt for liquids to add to smoothies.
The other choices are soy milk or skimmed milk to add moderate amounts to the green diabetic smoothie.
Use it in moderation, and almonds or almond milk does not spike blood sugar levels and helps make a filling smoothie.
Spinach is a high-fiber food with low carbs and slows down digestion. These good nutrients are the main reason to include them in your diet as they contain no sugar and are a low glycemic food in your diabetic diet.
This green leafy is a highly suggested veggie in a diabetic diet that controls sugar levels and keeps diabetes under control without raising it.
Stevia or sweetener
The sweetener can be stevia extract or a monk fruit extract, which are zero calories but make sure to check and buy their calories before buying.
Flavored sweeteners can contain sugars, and one should use a sweetener only if it has zero calories or add a drop of vanilla extract to add a slightly sweet flavor without increasing carbs, sugars, or calories.
Skip sweetener if you wish to, or add stevia to help consume the drink.
Overview of the diabetic green smoothie
This green smoothie for diabetics is fiber-rich due to avocados and spinach. It is also low in carbohydrates, high in fiber, high in protein, and has healthy fats.
All the ingredients stated above fall in the range of low glycemic index foods(slows down the speed of glucose entering the blood).
The smoothie does not increase sugar levels, keeps blood glucose levels under control, and helps one enjoy a low-carb smoothie in their diet without any trouble.
Overall, the smoothie is low in calories, and adding all the ingredients in moderate quantity by checking their carbs count makes it suitable as a meal replacement or an early morning breakfast smoothie.
Most of the ingredients added here help with slow digestion due to the fiber in them.
Slow digestion does not allow glucose to enter the bloodstream immediately, helps with regulated glucose levels, and does not quickly raise the sugars in the blood.
Note: It is always good advice to consult a dietician or a medical expert in diabetes to get the diabetic meal plan or diabetic food menu according to the kind of diabetes.
A doctor is the best person to give you the proper guidance as the information provided here is not given by any medical expert, and a doctor can offer the best advice.
- The smoothie already contains a good amount of protein because of non-fat greek yogurt but if one likes to add more protein, add a scoop of protein powder which not only provides more protein but also helps you stay full for a long time and not build hunger.
- You can also add more spinach and reduce the amount of avocado added or skip avocado entirely if you do not prefer adding avocado to the smoothie.
- Replace avocado with plums, blueberries, strawberries, or raspberries to get a fruit flavor in place of avocado if you like to make it with different variations.
- Use only non-fat or low-fat greek yogurt to benefit from controlled sugar levels and reduce fats.
- Do not make the smoothie using high-carb, high-fat ingredients, and do not use sugars in any form.
- Natural foods such as dates contain high sugars; therefore, avoid adding such high glycemic index foods.
Can I add chia seeds to this diabetic smoothie?
- Chia seeds topping can be added, but one must be careful as it is an excellent diabetic food with a low GI of 4. Still, many ingredients in the smoothie can increase the carb and calorie count, and altering or replacing the ingredients can help maintain the low carb count.
- Chia seeds contain high carbs but low GI, so be cautious in their consumption, as a tablespoon of chia contains good carbs. Additional ingredients are harmful in diabetes as the carbs can increase and may negatively impact the sugar levels, although it is a fiber food.
Note: Fiber(in chia seeds) is a good carb, but this smoothie aims to maintain low carbs and, therefore, limit the quantity of adding or replacing.
- The primary purpose of the recipe is to make it low carb, and if you prefer adding chia seeds, add a tablespoon of chia seeds to the recipe ingredients as they are a rich source of fiber but skip avocado to keep the carb count minimum.
Are green smoothies suitable for diabetics?
Green smoothies are good only if those smoothies meet certain conditions, such as those made using low-carb ingredients.
Also, another critical factor is the smoothie should not contain added sugars or high glycemic index sugar-containing foods.
Use limited quantities of greens such as cucumber, avocado, spinach, or celery.
Never make the drink a high-carb or high-fat drink, which can spike the sugar levels and negatively impact the person suffering.
Following the proper measures and making a green smoothie for diabetics with low carbs is helpful for diabetes.
I hope this recipe is helpful, and if one has any queries about the smoothie, do leave us your comments, and we shall reply as soon as possible with better solutions.
Green smoothie for diabetics
- ½ Avocado (deseeded and flesh scooped)
- ½ cup Greek yogurt (non-fat or low fat)
- ½ cup Almond milk (unsweetened )
- ½ cup spinach leaves
- stevia or drop of vanilla extract
- Add all the ingredients to a blending jar.
- Blend into a fine puree.
- Pour into a glass and serve fresh.
- Add ice if you prefer a chilled smoothie.
Note: This recipe post has been written after a lot of research, but do leave us your comments and feedback if this post needs to be updated with more information.