What Are The Best Smoothies For Diabetics?

Discover the best smoothies for diabetics. Learn how to make blood sugar-friendly smoothies with 5 easy recipes, tips, and adaptations.

A close friend of mine has diabetes type 2, and I’m always looking for ways to make safe and healthy homemade treats for her.

While diabetes can limit certain food choices, I’ve found that with a few thoughtful adaptations, homemade ice creams and smoothies don’t have to be off the menu. These thoughtful creations allow her to enjoy delicious, nutrient-packed ice cream and smoothies without worrying about her blood sugar levels.

In this article, we’ll share what types of smoothies are good for diabetics, tips for creating them, and 5 fantastic recipes designed just for those with diabetes. Of course, even if you don’t have diabetes, these are great smoothies for all to enjoy.

👉🏽 For more information on diabetes, check out our article: Diabetes and Ice Cream: Making a Healthier Choice.

If you would like to head straight to our diabetic-friendly smoothie recipes, please click the following link, or read along to find out more.

What is Diabetes?

Diabetes is a chronic condition where the body struggles to regulate blood sugar (glucose) levels.

There are two main types;

1. Type 1 Diabetes: The immune system attacks insulin-producing cells in the pancreas, requiring insulin injections.
2. Type 2 Diabetes: The body becomes resistant to insulin, often linked to lifestyle factors like diets and exercise.

Managing diabetes involves monitoring carbohydrate intake, choosing foods with a low glycaemic index (GI), and ensuring meals are balanced with protein, fibre, and healthy fats to keep blood sugar stable.

👉🏽 To learn more about Diabetes and find out more about the health risks, click on the following link – Diabetes – NHS

What Type of Smoothie is Good for Diabetes?

Smoothies are a fantastic way to pack a variety of nutrients into a single glass. By blending fresh fruits, vegetables, and other healthy ingredients, you can create a delicious and nutrient-dense drink that’s perfect for any time of day.

However, it’s important to note that fruits, while incredibly nutritious, contain natural sugars. As a result, many traditional smoothie recipes can be high in sugar—even though it’s naturally occurring.

For individuals with diabetes, this poses a dilemma. While fruits are an important part of a healthy diet, consuming them in excess or without careful pairing can lead to spikes in blood sugar.

The key to enjoying smoothies as a diabetic is to focus on low-carb, low-sugar options that balance fibre, protein, and healthy fats to slow sugar absorption and keep blood sugar levels stable.

Low-Carb and Low-Sugar Options

Smoothies for diabetics should focus on low-carb, low-sugar ingredients to avoid blood sugar spikes. Instead of sugary fruits like bananas or mangoes, choose:

• Berries: Strawberries, raspberries, and blueberries are low in sugar and high in fibre.
• Leafy Greens: Spinach or kale add nutrients without affecting blood sugar.
• Healthy Fats: Avocado, nut butters, or seeds help slow digestion and keep you full.
• Low-GI Fruits: Apples (with skin) or pears provide sweetness without spiking blood sugar.

How to Make a Smoothie That Won’t Spike Blood Sugar

Key Ingredients to Include

1. Protein: Add unsweetened Greek yoghurt, a scoop of protein powder, or silken tofu. Protein helps balance blood sugar by slowing digestion.
2. Fibre: Use chia seeds, flaxseeds, or psyllium husk to increase fibre content, which helps prevent sugar spikes.
3. Low-GI Liquids: Use unsweetened almond milk, coconut water, or plain water instead of fruit juices.
4. Sweeteners: Avoid sugar and opt for natural, zero-carb options like stevia or monk fruit.

Are Frozen Fruit Smoothies Good for Diabetics?

Yes, with Caution

Frozen fruits can be great for smoothies, but it’s essential to choose low-sugar options. Frozen berries, cherries, or sliced peaches are excellent choices as they are convenient, nutrient-rich, and naturally low in sugar.

Avoid pre-packaged frozen fruit mixes that may include high-sugar fruits like pineapple or added syrups.

Is An Oat Smoothie Good for Diabetics?

Yes, in Moderation

Oats are a great addition to diabetic-friendly smoothies when used in moderation. They are a source of complex carbohydrates, which release energy slowly and prevent blood sugar spikes.

Opt for small amounts (about 2 tablespoons of rolled oats) combined with protein and healthy fats for a balanced smoothie.

Fruits to Avoid in Diabetic Smoothies

While fruits are a healthy and natural source of vitamins, minerals, and fibre, some fruits are much higher in natural sugars and can cause blood sugar spikes if consumed in large quantities. These fruits are best avoided or used in very small amounts when creating diabetic-friendly smoothies.

High-Sugar Fruits to Limit or Avoid

• Bananas: Although a popular smoothie base, bananas are high in natural sugars and carbs, especially when fully ripe.
• Mangoes: Known for their sweet, tropical flavour, mangoes are packed with sugar and should be used sparingly.
• Pineapple: While refreshing and nutrient-rich, pineapple is high in sugar and can raise blood sugar levels quickly.
• Grapes: Small but potent, grapes are very high in natural sugars, making them less suitable for diabetics.
• Cherries: Though delicious, cherries can be surprisingly high in sugar, especially in large portions.
• Figs: With their natural sweetness, figs are another fruit best enjoyed in very small quantities.
• Dried Fruits (Raisins, Dates, etc.): These are concentrated sources of sugar and are best avoided in diabetic smoothies altogether.

Tips for Managing High-Sugar Fruits

If you’d still like to use some of these fruits, please consider a few tips:

• Pairing them with high-fibre ingredients like spinach or chia seeds to slow sugar absorption.
• Limiting the portion size to just a small slice or a couple of pieces.
• Balancing the smoothie with a source of protein or healthy fat to stabilise blood sugar.

By focusing on low-GI fruits like berries, apples, and pears, you can enjoy smoothies without worrying about blood sugar spikes.

Note: Low-GI refers to foods that have a low glycaemic index (GI). The glycaemic index is a ranking system that measures how quickly carbohydrates in foods are broken down into glucose (sugar) and released into the bloodstream. Foods are ranked on a scale of 0 to 100, with higher numbers indicating a faster rise in blood sugar levels.

Understanding the Glycaemic Index (GI)

• Low-GI foods: Score 55 or less. These foods are digested and absorbed slowly, leading to a gradual rise in blood sugar levels.
• Medium-GI foods: Score 56–69. These cause a moderate impact on blood sugar.
• High-GI foods: Score 70 or above. These are quickly digested and absorbed, leading to rapid blood sugar spikes.

Examples of Low-GI Fruits

Low-GI fruits are ideal for diabetics as they release sugar more gradually.

Examples include:

• Berries: Strawberries, raspberries, blueberries, and blackberries (GI: 25–40).
• Apples: Especially when eaten with the skin (GI: 36).
• Pears: A sweet yet slow-digesting option (GI: 30–38).
• Cherries: While slightly higher in sugar, they are still low-GI (GI: 22).
• Plums: A great stone fruit option (GI: 24).
• Grapefruit: Tangy and low in sugar (GI: 25).

Why Avocados Are a Superfruit for Diabetics

Avocado is technically a fruit, and it’s an exceptionally low-GI option, with a glycaemic index (GI) of 15 or less. This makes it one of the best fruits for diabetics, as it has minimal impact on blood sugar levels.

Avocado is unique compared to other fruits because:

• It’s very low in carbohydrates, with only about 1–2g of net carbs per 100g.
• It’s rich in healthy monounsaturated fats, which help stabilise blood sugar and keep you feeling full.
• It provides fibre, which slows digestion and further supports blood sugar control.

5 Easy Diabetes-Friendly Smoothie Recipes

Now that we have provided an overview of how to adapt your favourite smoothie recipes to be diabetic-friendly, along with some ideas of ideal low GI fruits to use, let us share with you a handful of our diabetic-friendly smoothie recipes.

1. Berry Spinach Smoothie

• Ingredients:
  • 75g frozen mixed berries
  • 1 handful spinach
  • 200ml unsweetened almond milk
  • 1 tablespoon chia seeds
  • 1 teaspoon stevia (optional)
• Method:
  1. Combine all ingredients in a blender.
  2. Blend until smooth and serve chilled.
• Why It’s Diabetic-friendly:
  Berries are low in sugar and high in antioxidants, while spinach adds fibre and nutrients. Chia seeds provide healthy fats and fibre for blood sugar balance.
• Nutritional Info: 120 kcal, 9g carbs, 6g fat, 4g protein

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2. Avocado Cucumber Smoothie

• Ingredients:
  • 1/2 avocado
  • 1/2 cucumber
  • 200ml coconut water
  • 1 tablespoon lime juice
  • Ice cubes
• Method:
  1. Add all ingredients to a blender.
  2. Blend until creamy and enjoy.
• Why It’s Diabetic-friendly:
  Avocado provides healthy fats and fibre, while cucumber and lime are hydrating and low in carbs. Coconut water adds a touch of natural sweetness.
• Nutritional Info: 140 kcal, 7g carbs, 9g fat, 2g protein

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3. Oats and Almond Smoothie

• Ingredients:
  • 2 tablespoons rolled oats
  • 200ml unsweetened almond milk
  • 1 tablespoon almond butter
  • 1/4 teaspoon cinnamon
  • Ice cubes
• Method:
  1. Soak oats in almond milk for 5 minutes.
  2. Blend all ingredients until smooth.
• Why It’s Diabetic-friendly:
  Oats provide slow-releasing energy, almond butter adds protein and healthy fats, and cinnamon helps regulate blood sugar.
• Nutritional Info: 180 kcal, 10g carbs, 8g fat, 6g protein

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4. Lemon Ginger Mint Smoothie

• Ingredients:
  • Juice of 1/2 lemon
  • 1-inch piece of ginger, peeled
  • 5 fresh mint leaves
  • 200ml water
  • 1 tablespoon flaxseeds
• Method:
  1. Blend all ingredients until smooth.
  2. Serve over ice.
• Why It’s Diabetic-friendly:
  Lemon and ginger are anti-inflammatory and detoxifying, while flaxseeds provide fibre to support blood sugar control.
• Nutritional Info: 80 kcal, 3g carbs, 4g fat, 2g protein

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5. Chocolate Peanut Butter Smoothie

• Ingredients:
  • 1 tablespoon unsweetened cocoa powder
  • 1 tablespoon natural peanut butter
  • 200ml unsweetened almond milk
  • 1 teaspoon stevia
• Method:
  1. Blend all ingredients until creamy and smooth.
• Why It’s Diabetic-friendly:
  Cocoa and peanut butter add a rich flavour without spiking blood sugar. Almond milk keeps it light and low-carb.
• Nutritional Info: 140 kcal, 5g carbs, 10g fat, 6g protein

All these recipes can easily be adapted to your personal preferences by swapping or adding ingredients to suit your taste.

👉🏽 Check out our detailed review of the Nutribullet range of Blenders. Find a blender that suits your smoothie-making needs – The Nutribullet Blender Range – A Detailed Review

MEDICAL DISCLAIMER:

You must not rely on the information on our website as an alternative to medical advice from your doctor or other professional healthcare provider

The Final Blend

Smoothies can be a healthy addition to a balanced diet for those with diabetes. By choosing low-carb, high-fibre ingredients and avoiding added sugars, you can enjoy delicious, nutrient-dense drinks that help manage blood sugar levels.

👉🏽 Do you have a favourite diabetic-friendly smoothie recipe? Or have you tried adapting any of the ones we have shared? Share your thoughts in the comments below and let us know which diabetic smoothie recipes you like the most.

👉🏽 Click here for a selection of Smoothie Recipe books for Diabetics.

We hope that you have enjoyed our article – What Are the Best Smoothies for Diabetics? – and that we have inspired you to give our diabetic-friendly smoothie recipes a go.

If you have any questions, please drop us a comment below and we will be happy to get back to you.

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