Are diabetics allowed to drink smoothies?

Smoothies can be a beneficial part of a diabetes diet as long as it includes fiber, protein and healthful fat. People with diabetes should avoid fruit-only smoothies and be mindful of carbohydrate intake in one smoothie, as this is what will directly affect blood sugar.

medicalnewstoday.com - Smoothies for diabetes: Tips, low GI options, and benefits

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We include products we think are useful for our readers. If you buy through links on this page, we may earn a small commission. Here’s our process. How we vet brands and products Medical News Today only shows you brands and products that we stand behind. Our team thoroughly researches and evaluates the recommendations we make on our site. To establish that the product manufacturers addressed safety and efficacy standards, we: Evaluate ingredients and composition: Do they have the potential to cause harm?

Do they have the potential to cause harm? Fact-check all health claims: Do they align with the current body of scientific evidence?

Do they align with the current body of scientific evidence? Assess the brand: Does it operate with integrity and adhere to industry best practices? We do the research so you can find trusted products for your health and wellness. Read more about our vetting process. Smoothies may seem like a healthful option, and they can be an excellent way to get fiber and other nutrition from fruits and vegetables. However, the wrong kind of smoothie can be a bad choice for people with diabetes, especially when eating out. A smoothie can be a good way to consume superfoods, such as spinach and green leaves. However, other ingredients can contain a lot of fat and sugar and increase the risk of sugar spikes and weight gain. Following a few tips can help a person with diabetes to enjoy smoothies while limiting the adverse effects. Read on to find out how to make a healthful smoothie, and learn about some of the benefits and risks of making smoothies part of the diet for diabetes. 1. Include healthful fats Share on Pinterest There are many sources of healthful fats that can be used in smoothies, such as avocado and chia seeds. Some fats are good for people with diabetes. Fats play an essential role in the body, and they can help slow down the speed at which sugar enters the blood and leave the person feeling satisfied. Some healthful sources of fat to add to a morning smoothie include: almond or peanut butter

chia seeds

avocado

raw pecans

raw walnuts However, too much fat can lead to weight gain, so it is essential to balance the quantities. 2. Add protein In a similar way as fat, protein offers many health benefits that are essential for everyone, but especially for people with diabetes. High-protein content can slow the absorption of food, and this reduces the speed at which sugar enters the bloodstream. Protein can be animal or vegetable-based. Adding high-protein ingredients to a smoothie can offer health benefits. Suitable smoothies proteins include: plain, unsweetened Greek yogurt

hemp and other seeds

almonds

pea protein

whey protein

low-fat milk

3. Fill up on fiber Share on Pinterest Adding leafy greens like spinach can ensure that a smoothie is nutritious and high in fiber. Fiber can be soluble or insoluble. It is harder for the body to breakdown soluble fiber. This means it takes longer to release its energy, reducing the risk of a glucose spike. Insoluble fiber boosts digestive health and reduces the absorption of other foods in the gastrointestinal tract Fiber can leave a person feeling fuller and for longer. These factors can benefit a person with diabetes by reducing the risk of: a blood sugar spike

a buildup of cholesterol

weight gain as a result of overeating due to not feeling full In these ways, fiber can lower the chance of various complications related to diabetes and high blood sugar and boost overall health. High-fiber foods that might work well in a smoothie include: most fruits, including raspberries, oranges, nectarines, peaches, and blueberries

vegetables, including leafy greens, such as spinach and kale

nuts

4. Add flavor without sugar Many foods already have sugar in them, and some have hidden sugars. Processed or premade foods often contain added sugar. When choosing ingredients, remember that: some canned fruits are preserved in sugar-filled syrups

honey and maple syrup are also forms of sugar

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ripe fruits contain more sugar than less ripe ones

milk contains lactose, which is also a sugar

almond, soy, and other milk alternatives may contain added sugar These may be suitable in moderation. Other ways to add flavor include: a pinch of spice, such as cinnamon, nutmeg, ginger, or turmeric

fruit, which contains a natural source of sugar, as well as fiber

nuts

oats can add a creamy texture

dates and dried fruit, in moderation

fresh herbs, such as mint, basil, or coriander

vanilla, almond, peppermint, or other extracts, but not syrups

unsweetened cocoa powder

black coffee

whole peanut butter It is best to sweeten smoothies with natural ingredients rather than add sweeteners because researchers still do not know precisely how sweeteners might affect a person with diabetes. 5. Include 3 servings of carbs When making a smoothie, a person with diabetes must make sure they know how many carbohydrates they are adding. In general, people with diabetes should look to include 45 grams (g) or less of carbohydrates in a smoothie. It is a good idea to add at least three different types of carbohydrate. Some examples of 15g servings of carbohydrates that people often add to smoothies include: 1 small banana

1 cup of melon

3/4 cup of blueberries

1 cup of plain yogurt

½ cup granola Try adding greens, spinach, or other dark leafy vegetables to the smoothie. These contain fewer carbs per serving and offer healthful, nutritional benefits. Using measuring cups, spoons and the diabetes exchange list, is a good way to measure how many carbohydrates to put in the smoothie. A doctor will advise on how many carbs a person should consume each day and at each meal — this will vary between individuals based on their height, weight, activity levels, and medications. 6. Make a meal of it A smoothie can seem like a drink, but it can contain as many carbs and calories as a full meal. Account for the carb and calorie content in the smoothie and use it to replace a meal, or just have a very light snack with it. If it is still tempting to reach for a full breakfast or lunch, opt instead for sparkling water or unsweetened tea or coffee as a drink. 7. Low-GI fruits and vegetables Share on Pinterest Vegetable smoothies can be a good option. The glycemic index (GI) measures how quickly a food item will raise blood sugar. Generally, a lower-scoring food means that the body will absorb the sugar more slowly than a food with a higher GI. This means that low GI foods are less likely to cause a blood sugar spike. The lowest GI score would be for water, at 0, and the highest is for glucose, at 103. All fruits and vegetables have different GI scores because they all contain varying amounts of sugar and fiber. Here are some examples of foods a person might add to a smoothie, and how they rank on the GI scale: Low GI foods (55 or less) oranges

banana

dates

plain yogurt

mango

carrots, boiled

porridge, rolled oats

some types of milk, including soy milk Medium GI foods (56–69) pineapple

pumpkin, boiled

sweet potato

High GI foods (70 and above)

instant oat porridge

watermelon

rice milk However, just because a food has a low GI score, it does not mean a person can put as much of it as they like in a smoothie. When making smoothies, it is also worth remembering that: While a particular fruit may have a low GI score, it is still necessary to account for the carbohydrate content.

The GI score of a fruit increases as it ripens.

Processing, such as juicing, blending, or cooking, increases the score. For example, orange juice has a higher GI score than a whole orange, because the body absorbs the sugar more quickly. 8. Add bulk A smoothie can feel like a meal, but it is a meal replacement. If a person is still going to need a meal to feel full, they should limit their intake of smoothies. One source suggests that 150 milliliter (ml) of smoothie per day is sufficient. Other options include: adding water to dilute the solid ingredients

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adding ice bulk

9. Tips for ordering smoothies When ordering a smoothie away from home, ask about the ingredients and see whether the staff can make one without added sugar. If they cannot do this, it is best to choose another drink. Some outlets will make the smoothie while a person waits, which allows them to request specific ingredients. 10. Other conditions to consider People with diabetes may experience other conditions and complications, such as high blood pressure, obesity, celiac disease, and lactose intolerance. These other conditions may limit what kinds of ingredients a person can put in a smoothie. Lactose intolerance Share on Pinterest Unsweetened almond or soy milk is a good alternative to regular milk for people looking to avoid dairy. People with lactose intolerance should avoid adding dairy milk or any byproducts of dairy milk, such as yogurt, to a smoothie. Almond milk or soy milk are good alternatives, and a person can use them instead of dairy milk in most smoothie recipes. People should choose unsweetened milk alternatives or check the sugar content of a product before purchasing and using it, as some milk alternatives can be high in sugar. Learn more here about milk and dairy alternatives. Celiac disease Studies have shown that celiac disease is more common among people with type 1 diabetes than in the general population. People who have celiac disease must avoid any food that contains gluten, a protein found in wheat, rye, and barley. Whey protein is one ingredient that may contain gluten, depending on the brand. Whey itself is gluten-free, but some manufacturers add gluten fillers to their products. Always check the label before buying whey products or try other, plant-derived proteins. Obesity People with excess weight or obesity will need to monitor their calorie level. Emphasizing plant foods and fiber can help. In general, a smoothie that is suitable for a person with diabetes will probably be suitable for a person who wants to manage their weight. High blood pressure and high cholesterol People with high blood pressure and high cholesterol should choose high-fiber, low-fat foods, such as: beetroot

nuts and seeds

green leaves

fruits

low-fat milk People with high blood pressure should also avoid foods that contain added salt. Benefits of smoothies Smoothies can offer a complete meal, containing enough protein, carbohydrates, fiber, and fat to keep a person satisfied for some time. Smoothies that contain fruits, vegetables, nuts, and seeds can be a good source of vitamins, minerals, and other nutrients that the body needs. All of these nutrients can benefit a person’s overall health. Proper nourishment can improve a person’s cholesterol levels, reduce fat, build muscle, promote healthier nervous and circulatory systems, and improve energy levels. Risks When ordering or making a smoothie, it is important to remember that a smoothie, while it looks like a drink, can contain at least as many carbs and calories as a meal. People should not eat a full meal as well as a smoothie. Also, although smoothie ingredients can contain fiber, blending food causes fiber to break down, making it easier for the body to digest. Fruits, vegetables, and other high-fiber foods will be less satisfying and more likely to lead to a blood sugar spike when a person consumes them in a smoothie rather than eating them whole and unprocessed. People should not consume all their fruit and vegetables in smoothies, but ensure that most of their intake is from whole food.

medicalnewstoday.com - Smoothies for diabetes: Tips, low GI options, and benefits

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