Smoothies are a great way to get fiber and nutrients from fruits and vegetables into your system, says Alka Gangwani, a Delhi-based dietitian.
Tips for Creating Healthy Smoothies
If you are looking for smoothies that are super quick to prepare, tasty and nutritious, diabetes management plan, you should first look for these:
1. Choose fruits with a low glycemic index
Fruits such as strawberries, blueberries, papaya, peaches, apples and cherries are some of the options available to diabetics as they have a lesser impact on blood sugar levels.
2. Add vegetables
Leafy green vegetables like spinach, kale, cucumber, beetroot, celery, and carrots are good ways to get more fiber and nutrients.
3. Include protein
You can get protein from dairy products like yogurt or low-fat milk or from dairy alternatives like almond milk, soy milk, or oat milk, the expert suggests.
4. Avoid added sugars
Smoothies are known for being a little sweet. Instead of adding sugar, use natural ingredients like dates and ripe fruits.
5. Use good fats
Good fats like almonds, peanut butter, chia seeds, flaxseeds and avocados can be used. These are all good sources of omega-3 which helps reduce bad cholesterol.
The best smoothies suitable for diabetes
1. Papaya and banana smoothie
Ingredients
• 1 cup ripe papaya (peeled, seeded and diced)
• 1 small ripe banana
• 1 cup plain unsweetened yogurt or curd
• 1 teaspoon of chia seeds
• Ice cubes (optional)
Method
• Mix all the ingredients and enjoy this refreshing and nutritious smoothie.
Benefits
• Papaya and banana are low GI fruits and good sources of dietary fiber that can help regulate blood sugar levels.
• The healthy recipe is full of vitamin C, vitamin A, potassium and folate which are all nutrients essential to health.
• Yogurt adds protein, promotes feelings of fullness and prevents insulin spikes.
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2. Apple and Date Smoothie
Ingredients
• 1 medium-sized apple (peeled and chopped)
• 2 appointments
• 1 cup unsweetened oat milk or almond milk
• 1/4 teaspoon cinnamon
• Ice cubes (optional)
Method
• Mix all the ingredients until the mixture becomes smooth and creamy.
Benefits
• Apples and dates are rich in dietary fiber, help maintain stable blood sugar levels, and are full of vitamins A and C.
• Dates are good sources of iron and potassium and add natural sweetness.
• Oat or almond milk not only makes the recipe vegan but also gives it a creamy texture.
3. Dragon Fruit Smoothie
Ingredients
• 1 ripe dragon fruit
• 1 cup of fresh coconut water
• 1 teaspoon of chia seeds
• A few mint leaves (8 to 10)
Method
• Mix all the ingredients together and enjoy this smoothie, but be careful with the portions.
Benefits
• Dragon fruit is a low glycemic index fruit and has several health benefits. It is a good source of vitamins C and B, iron, magnesium and has anti-inflammatory properties, says Gangwani.
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4. Peach and banana smoothie
Ingredients
• 1 cup ripe peaches
• 1 small or 1/2 banana
• 1 teaspoon oatmeal soaked in 1/2 cup water
• ½ cup probiotic curd
• 1 teaspoon of chia seeds
Method
• Mix all the ingredients together to make this delicious delivery.
Benefits
• Peaches and bananas are rich in essential vitamins and minerals such as vitamins C and A. They are both rich in dietary fiber which aids digestion. They also contain natural sugars to provide a quick source of energy.
• Probiotic curd supports gut health and controls blood sugar.
• Peaches being rich in antioxidants, they can fight against the risk of chronic diseases, explains the expert.
You can also make a smoothie with vegetables like spinach and bottle gourd to start the day in a healthy and delicious way.
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