How to make delicious diabetic friendly smoothie recipe made with an assortment of fruits, vegetables, liquid, fiber and protein that is blended into a smooth texture.
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When making a diet that is needed for those who suffer from diabetes, it is important to follow a strict guideline in what they can consume. In smoothies, the amount of sugar can be problematic in making a natural one, but there are simple steps and foods they can put into their smoothie. All they have to know is the food’s glycemic load, which informs the level of glucose for the diabetic. The key is to keep it below 20, which is high, and closer to 10, which is low.
These are the steps:
1. Two Servings of Fruits, One Serving of Green
The good thing about the greens is that they are low on the GL scale. Spinach is the most recommended green because it has a crucial antioxidant, which helps control weight and lowers a person’s triglycerides. Mango and banana are relatively higher than normal; make one serving if choosing them for a smoothie. Others, such as strawberries, raspberries, peaches, and oranges are all perfect to put in.
2. Type of Drink
Some will choose regular milk or yogurt because most smoothies have that in smoothies. But, people can also consider water, coconut water, or even unsweetened almond milk to put in. Yogurt and soy milk are about half the GL levels needed, while water is 0 and coconut milk is 3.
3. Protein or Fiber
Two servings of either can slow the blood absorbing the glucose to keep the body safe. Flax seed, tahini, almond butter, and peanut butter are among the popular choices worth sticking in. With protein powder, it varies, and should be researched first before being decided.
After adding the ingredients that is either average or below GL levels recommended (20 or lower), blend it up and drink it up.
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