How to Make a Healthy Diabetic Green Smoothie
How to Make a Healthy Diabetic Green Smoothie
The contents of a healthy diabetic green smoothie should be fruit, green, leafy vegetables, and water. Do NOT use starchy vegetables such as carrots, beets, zucchini, or any other vegetables that are not leafy greens. Fruit digests very quickly.
When mixed with foods other than green, leafy vegetables, your stomach will let the fruit sit while it digests the other foods that’s in there. This will cause the fruit to begin to ferment which creates gas and bloating.
You may use low-glycemic fruits but stay away from those starchy veggies. This will enable the greens and fruit to be digested fully and efficiently, allowing your body to metabolize and fully absorb all the nutrients.
It is important to only use green leafy vegetables. Iceberg lettuce should not be included in your healthy diabetic green smoothie because it lacks the chlorophyll and other important nutrients only found in the darker varieties of leafy greens.
Some great examples of leafy greens are kale, chard, spinach, baby salad greens, arugula, radicchio, romaine lettuce, dandelion greens, beet greens, parsley, cilantro, and collard greens.
Organic produce is superior and important to use during the cleanse. If you don’t get organic, be sure to wash the veggies to get rid of any pesticides or herbicides.
Using low-glycemic fruits will increase your healing speed as well as your weight loss. Low-glycemic means low sugar, so the less sugar the fruit has, the more weight you will lose.
Low-glycemic fruits include grapefruit, lemon, lime, cherries, strawberries, cranberries, raspberries, goji berries, and blueberries.
Moderate glycemic fruits include peaches, oranges, pears, apples, pomegranate, and plums.
The high-sugar content fruits are apricots, melons, kiwi, mango, papaya, pineapple, banana, date, fig, raisins, and grapes.
Tap water is not recommended for use. Use purified water or spring water. Another option is alkaline water which will help to bring your body to an alkaline state as well as assisting in the detoxification process.
Your Blender Matters: Use a high-speed blender (around 1000 watt) such as Vitamix, Blendtec, or Nutribullet. With a high-speed blender, you should only have to blend 30 seconds 1 minute until it’s creamy and smooth. However, if you have a regular blender, then expect to double the blending time to 1-2 minutes to ensure your green smoothie is blended completely.
If you have a full-size blender, like a Vitamix or Blendtec or something similar, the entire recipe can go in the blender at one time as it easily holds 72 ounces of green smoothies.
HOWEVER, if you have a smaller sized blender, like a Nutri-bullet or something similar, they hold about 32 ounces of smoothies, so you likely need to divide the recipe in half and blend twice. Otherwise it will spill over.
However, as a nutritionist I would add 1 scoop of protein powder per day because it will help keep you full longer and keep your metabolism revved up.
Protein Daily a diabetic smoothie protein powder can also make smoothies taste delicious and very fulfilling for several hours, add the protein and see if how you prefer your healthy diabetic green smoothies.
When purchasing a protein powder for diabetic smoothie be sure to carefully read the sugar content in the product. Many are high in sugar and full of fillers. I have tested many protein products and absolutely prefer Protein Daily made by Engage Global. Their products are backed by tremendous science and formulated by Dr Kedar Prasad PhD.
Protein Daily is not only one of the best low-glycemic protein powders on the market but a 30-day supply of Protein Daily is probably the best priced diabetic friendly protein powders in North America.
Sugar free peanut butter and non-fat Greek yogurt are also great sources of protein of you choose not to use a protein powder in your diabetic friendly green smoothies.
Be Sure to Chew Your Smoothies
Try to go through the chewing motion as much as possible as the saliva in your mouth starts the digestive process. So, in as much as you can remember, try “chewing” your smoothie.
De-Stem Greens: Many kale, collards, etc. come packaged without the stems, but if not, be sure to de-stem the stalks from all green veggies as they alter the taste quite a bit. I like to buy my greens in the containers because they are already de-stemmed.
Rotate the Greens: To ensure you don’t get a toxic buildup from eating the same greens, every day, week after week, it is advisable to rotate your greens. The easiest way to do this is to rotate your greens weekly.
One week, buy spinach, the next week, buy kale, the next week, romaine lettuce. Or you can buy 2 greens for one week and then 2 different greens the following week. The goal is to rotate different greens into your smoothies each week. There are plenty of green leafy veggies to choose from including spinach, kale, swiss chard, romaine lettuce, parsley, collards, dandelion greens, turnip greens, mustard greens, arugula, etc.
Get Ripe Fruit: Get ripe fruit as it is more digestible because of the live enzymes in it. If you buy it not so ripe, allow it to get ripe before you use it in the blender.
Use Frozen Fruit: Feel free to use frozen fruit opposed to fresh fruit. Frozen fruit is cheaper and has just as much, if not more of the nutritional value of the fresh fruit. Also, fresh fruit can go bad within a few days, but you won’t have this problem with frozen fruit. However, certain fruits like bananas and apples are perfectly fine to use fresh.
Add Ice: Use frozen fruit in each healthy diabetic green smoothie. If all your fruit is fresh, to ensure the smoothly is cold, add ice in place of the water if your fruit is not frozen.
Make it Taste Good: The recipes can be altered to taste. So, feel free to add more ice or water if it’s too thick. Feel free to add more Stevia to sweeten, if necessary. Stevia is a natural, herbal sweetener that won’t cause blood sugar spikes. You can also add more fruit to sweeten as well. It’s important that it tastes good to you, so you will continue with the cleanse. In place of water, feel free to add Almond Milk. And be sure to always rotate different greens. You can even switch them up throughout the week. For example, you can have spinach one day, romaine the next, kale the next, etc.
Drink Herbal Teas: If you are doing a healthy diabetic green smoothie cleanse, herbal teas are an important addition to your cleanse. Not only will herbal teas help tremendously with the hunger aspect, they can also aid in the detoxification process.
Good organic herbal teas to include are chamomile, peppermint, green tea, dandelion root, ginger, milk thistle, sarsaparilla, ginseng. However, my favorite brand for cleansing is a Detox Tea by Triple Leaf and Yogi brands. Be sure to add stevia to taste.
Diabetics Read This: The largest concern for diabetics is the natural sugar content in green smoothies. People with diabetes need to closely monitor their sugar intake with each meal. It’s recommended that diabetics or those who suffer with candida only use low sugar fruit options such as apples and berries.
Low sugar fruits include grapefruit, lemon, lime, cherries, strawberries, cranberries, raspberries, goji berries, and blueberries.
Moderate sugar fruits include peaches, oranges, pears, apples, pomegranate, and plums.
High-sugar fruits are apricots, melons, kiwi, mango, papaya, pineapple, banana, date, fig, raisins, and grapes.
Also, be sure to monitor your blood sugar throughout the day to make sure the numbers are stable! And of course, get your doctor’s permission before you proceed if you have any concerns.
Enjoy your Healthy Diabetic Green Smoothie!