Smoothies for Diabetics
I've found that smoothies offer an efficient approach to meeting daily nutritional requirements for those focusing on a plant-based, protein-first diet, which has been proven in multitudes of studies to benefit health and longevity—and the world. They can be the foundation of a healthy diet—quick to make and brimming with essential nutrients.
"Patients with chronic health conditions who adhere to [a plant-based] diet can expect to see weight loss, improvements in blood pressure and cholesterol, and a reduced risk of heart disease. Care should be taken to include a variety of fruits, vegetables, seeds, nuts, and legumes to ensure adequate protein consumption. " (Clem, 2024)
"Eating a vegan diet massively reduces the damage to the environment caused by food production, the most comprehensive analysis to date has concluded.
The research showed that vegan diets resulted in 75% less climate-heating emissions, water pollution, and land use than diets in which more than 100 grams of meat a day were eaten. The study found that vegan diets also cut the destruction of wildlife by 66% and water use by 54%.
If you're busy and have limited time to make elaborate meals, smoothies are your ally in achieving optimum health without compromising your schedule. I have often eaten smoothies as the foundation of a healthy day." (Reed, 2023)
By selecting the right ingredients, you can create a well-balanced blend that contains carbohydrates, proteins, healthy fats, vitamins, and minerals. Ingredients like fruits and vegetables offer essential micronutrients and fiber, while protein sources like Greek yogurt or protein powder contribute to muscle maintenance and repair. A spoonful of chia seeds, hemp seeds, or flaxseeds would also provide protein for bone and muscle health and omega-3 fatty acids, which are beneficial for heart and brain health. And zero net carbs, 13g of fat, and 8-10g of protein!
Moreover, smoothies are easily customizable to address specific health needs.
For those of us managing conditions like diabetes or other metabolic or blood sugar issues, ingredients should be chosen to have a lower glycemic index; otherwise, a smoothie can be a blood sugar bomb. We all need to keep our blood sugars as low as possible to prevent aging, weight gain, and other problems with high and swinging blood sugars.
And if you have dietary restrictions or preferences, it's simple to adjust recipes to be vegan, gluten-free, or low-carb.
But beyond the convenience and nutritional aspects, smoothies are delicious. The flavor combinations are virtually limitless, allowing you to cater to your personal preferences while getting all the nutrients you need.
So, in a fast-paced world where time is of the essence, smoothies are the convenient, nutritious, and delightful option for staying on top of your health game.
Cheers to that!
Incorporating superfoods and specialized blends like an adaptogenic mushroom blend can elevate your smoothies to a new level of nutritional goodness.
Below are some recipes designed to nourish the body while providing an array of essential nutrients and flavors, including protein and high nutrition.
A Low-Carb, Immune-Boosting Berry Smoothie (I use this as the foundation of all smoothies)
A reference for all of the low-carb smoothies you could ever imagine making!
Prep Time: 5 minutes
Servings: 1 smoothie Calories: 245
- 1 cup mixed berries (strawberries, blueberries, raspberries)
- ½ cup frozen spinach or other super greens
- 1/2 banana
- 1 tablespoon adaptogenic mushroom blend powder (e.g., reishi, cordyceps, lion's mane)
- 2 tablespoons almond butter
- 1 tablespoon chia, hemp, or flaxseeds
- 1 cup water or unsweetened almond milk
- A dash of honey or stevia to taste (optional)
Instructions:
- Blend all ingredients in a high-speed blender until smooth.
- Serve immediately.
Green Detox Smoothie
- 1 cup spinach or kale (or other super greens)
- 1 apple, cored and sliced
- 1/2 avocado
- 1/2 cup pineapple juice (blood and lung cleansing)
- 1 tablespoon spirulina or chlorella powder
- 1 tablespoon adaptogen mushroom blend
- 1 cup water or coconut water
- Juice of 1 lemon
Instructions:
- Blend all ingredients in a high-speed blender until smooth.
- Serve immediately.
Protein-Packed Nutty Smoothie
- 1 banana
- 2 tablespoons almond or peanut butter
- 1 tablespoon flaxseeds or chia seeds -
- 1 tablespoon adaptogenic mushroom blend
- 1 scoop protein powder (plant-based)
- 1 cup unsweetened oat milk
- 1 teaspoon cinnamon
Instructions:
- Blend all ingredients in a high-speed blender until smooth.
- Serve immediately.
Tropical Anti-Inflammatory Smoothie
- 1 cup pineapple chunks
- 1/2 cup mango chunks
- 1 tablespoon turmeric powder
- 1 tablespoon protective mushroom blend
- 1 tablespoon coconut oil
- 1 cup unsweetened coconut milk
A dash of black pepper (to enhance turmeric absorption)
Instructions:
- Blend all ingredients in a high-speed blender until smooth.
- Serve immediately.
Remember, you can always adjust the quantities and ingredients according to your nutritional needs and taste preferences.
These smoothies offer a great way to introduce superfoods and specialized blends into your diet for a nutritional boost.
Enjoy! and Cheers!
Karin Collinsworth
Certified Coach, Focused on Health, Healing, Resistance, and Success
