Too much sugar intake or eating more of the starchy foods available at restaurants or even at home may likely lead you to develop diabetes.
Being a diabetes sufferer, means you have a high amount of glucose in the blood. This can mean your body may not be producing enough insulin, no longer producing it, or some cells may not be responding properly to insulin which the pancreas manufactures.
Diabetes can be categorized into three different types such as Type 1, Type 2 and gestational diabetes. It is best that patients who have this metabolism disorder consult a doctor before eating or drinking certain foods.
Foods to include and avoid in your diet for diabetic sufferers
YES!
- Beans
- Oranges, lemons or lime
- Spinach
- Kale
NO!
- Fruit drinks
- Soda (regular)
- Sweet Tea
- Fruit Punch
However, today I wanted to compile a list of drink recipes that are suited even for diabetic sufferers.
The ingredients used in the recipes below all have a relatively low natural sugar content, thus being perfect drinks for those that are diabetic.
Take a look at some of the best smoothie recipes below that you can still drink even if you have this disorder.
10 Juice Recipes for Diabetic Sufferers
1. Nutty Goji Berry and Chard Smoothie
Here is a smoothie that’s great for the whole family. It contains yogurt, fruits & nuts plus goji berries that that are high in nutrients and antioxidants.
Ingredients:
- 12 cashew nuts
- 1 tbsp goji berries
- 2 cups Swiss chard leaves, chopped into 2-inch thick strips, stems discarded
- ½ cup frozen strawberries
- ½ cup pineapple
- ½ cup Greek Yogurt
- Water to fill line
Method:
1. Add all ingredients to your large nutribullet cup, saving water for last.
2. Fill the cup with water up to the fill line. Puree ingredients to your desired consistency.
This recipe is from allnutribulletrecipes.com
2. Green Goddess Juice
This green smoothie is an ideal addition to your daily meals. It takes just a little time to prepare and can be set aside in the fridge for your next day’s breakfast.
Prep Time 5 minutes
Cook Time 5 minutes
Serves 2
Ingredients:
- 1 Pear
- 2 Celery Stalks
- 2 Kale stalks ( remove the midrib and use only leaves)
- 1/2 of Avocado
- 1 Green apple
- 1 ½ cup Water
- Juice of 1 lime
- 1 cucumber (I peeled the skin and removed the seeds)
- 1/4 teaspoon salt
- 1/4 teaspoon pepper
- 1/8 teaspoon chaat masala/ cumin powder
Method:
Combine everything and blend together until consistency is smooth. Strain through a strainer and set aside.
Enjoy with ice.
This recipe is from zestysouthindiankitchen.com
3. Berry Blast Smoothie
This smoothie is made from a blend of berries, coconut water and some mangoes. Add Kale and flax meal and you got yourself a high energy food that’s less in sugar.
Ingredients:
- 1 cup frozen blueberries
- 1 cup frozen blackberries
- 1 cup frozen raspberries
- small handful frozen mango chunks
- 2 cups unsweetened, pure coconut water
- 3 kale leaves
- 2 TBS flax meal
Method:
- Place all the ingredients in a high-powdered blender. Blend until smooth.
- Top with fresh berries.
This recipe is from helynskitchen.com
4. Peach Smoothie
This peach concoction involves a no-fuss prep method and can surely refresh you. Include this on your list of drinks to go with your diet meals.
Servings: 2
Prep time: 5 minutes
Cook time: 1 minute
Total: 6 minutes
Ingredients:
- 1 medium fresh peach, peeled, pitted, and chopped or frozen equivalent
- ½ cup skim milk
- 1 4-ounce carton non-fat vanilla yogurt
- 1 cup ice cubes
- ground cinnamon (to taste)
Method:
1. Place the peach, yogurt, milk and ice in a blender and blend until smooth. Scrape the sides with a rubber spatula and blend again.
2. Pour mixture into 2 glasses and sprinkle with cinnamon. Serve immediately.
5. Green Juice Smoothie
Start your day right with this satisfying drink created with green ingredients such as spinach, cucumber, green tea and lime among others. That’s a lot of Vitamin-c content in there!
This Recipe Serves 2
Ingredients:
- 1 1/4 cups frozen mango cubes
- 1 cup chopped unpeeled English cucumber
- 1 cup packed fresh baby spinach or chopped chard
- 3/4 cup unsweetened jasmine green tea (made with 1 tea bag) or filtered water, chilled
- 2 Tbsp packed fresh mint leaves
- Juice of 1/2 small lemon (1 Tbsp)
- 2 tsp fresh lime juice
- 1 tsp grated fresh gingerroot
Method:
Purée all ingredients in a blender until smooth.
Pour into 2 large beverage glasses and enjoy.
Choices:
1 Fruit, 1 Nonstarchy Vegetable
This recipe is from diabetes.org
6. Raspberry Vanilla
Low in sugar and full of fiber, this smoothies can curb your cravings for the day. It is made with chia seeds and protein fiber that creates a feeling of fullness—perfect before and after workout regimens.
SERVINGS: 2
Ingredients:
- 1 Tbsp chia seeds
- 1½ c almond milk (divided)
- 2 c frozen raspberries
- 1 scoop protein powder
Method:
Stir chia seeds with ½ c almond milk in a small bowl and set aside. Blend 1 cup almond milk, protein powder and raspberries until smooth. Stir in chia seed mixture.
Nutrition facts:
(per serving) 180 cal, 10 g pro, 27 g carb, 13 g fiber, 10 g sugars, 5 g fat, 0 g sat fat, 170 mg sodium
This recipe is from prevention.com
7. Carrot-Mango-Green Tea Smoothies
A good source of macronutrients, carrots take centerstage in this smoothie recipe. With chia seeds, and ginger, it can truly pep you up.
Ingredients:
- 3 cups water
- 1 cup sliced carrots or packaged peeled baby carrots
- 1 inch fresh ginger, thinly sliced
- 4 green tea bags
- 2 cups frozen mango chunks
- 1 teaspoon honey
- 1 tablespoon chia seeds (optional)
Nutrition Facts Per Serving:
Servings Per Recipe: 4
PER SERVING: 69 cal., 27 mg sodium, 17 g carb. (2 g fiber, 14 g sugars), 1 g pro.
Diabetic Exchanges
Fruit (d.e): 1; Vegetables (d.e): 0.5
This recipe is from diabeticlivingonline.com
8. Bitter Gourd Juice Recipe / Bitter Melon (Karela) Juice Recipe
If you want to get twice the calcium content as what spinach provides your body, then, this Bitter Gourd/Bitter Melon juice recipe can take care of that. It also contains magnesium, iron and Vitamin C.
Preparation Time : 20 mins
Serves : 2 to 3
Ingredients:
- Bitter Gourd / Pavakkai - 1 large
- Green Apple / Red Apple - 1
- Ginger - 2 cm piece peeled and chopped
- Lemon Juice - 1 tblspn or to taste
- Salt or Black Salt - 1 tsp + 1/2 tsp
- Green Chilli or Black Pepper - 1 small chopped
- Cold Water as needed
Method:
Wash bitter gourd well, cut into half and scoop out the seeds. Chop it into small pieces. In a bowl, add in 1 tsp of salt and mix well with your hands. Set aside for 10-15 mins.
Chop an apple, remove the seeds and set aside. Juice the bitter gourd using your hands and discard the flesh. Place it in a blender, add green apple, ginger, chili. Puree into a smooth texture using some water. Strain and add salt and lemon juice.
This recipe is from yummytummyaarthi.com
9. Spiced Tomato Juice
Phytonutrients present in tomatoes are what drives people to cave for this juice. Adding some spices and wine vinegar to the mix makes it even more appealing to your taste.
Ingredients:
- 1(46 ounce) homemade tomato juice
- 1/2 teaspoon onion powder
- 1/2 teaspoon celery seed
- 1/2 teaspoon dried basil
- 1/4 teaspoon artificial sweetener
- 2 tablespoons wine vinegar
Method:
Mix all ingredients together and chill. Use Tabasco sauce if you like.
This recipe is from food.com
10. Spinach and Celery Juice
Although spinach and celery are the stars of this smoothie, green apple and carrots also play a huge role in making it more delicious. You can also think of using cucumber as another ingredient to add more nutrients.
Ingredients:
- 3 handfuls of spinach
- 2 celery stalks, use the leaves as well
- 1 carrot
- 1 green apple
- 1 cucumber, optional
Method:
Clean and peel the apple and carrot. Take out the seeds. Juice together with spinach and celery.
Let not this health condition stop you from consuming a refreshing drink. You can always create a list of fruits, vegetables and supplements that can go into your blender provided they have low sugar content.
Feel free to drop a comment if you have some recipes to share!
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