Consuming lots of vegetables and fruit is very important for our health. A smoothie can be a good option to include some superfoods such as spinach and green leafy vegetables in our diet. But there are other ingredients that can add a lot of fat and especially sugar to our smoothie. By following some advice, however, even those with diabetes will be able to enjoy an excellent smoothie without negative effects.
1. Include healthy fats
Fats are not our enemies, as long as we choose the right ones and limit the quantities. Some fats are also good for those with diabetes, as they help slow down the speed at which sugar enters the blood and increase the feeling of satiety. Some healthy sources of fat to add to a morning smoothie include:
almond or peanut butter chia seeds avocado nuts
However, too much fat can lead to weight gain, so it is essential to balance the quantities.
2. Load up on fiber
Adding leafy greens like spinach can ensure a smoothie is nutritious and high in fiber even for those with diabetes. Fiber can be soluble or insoluble. The body has a harder time absorbing soluble fiber, meaning it needs more time to release all the energy, reducing the risk of a glucose spike.
Insoluble fiber affects the health of the digestive system and reduces the absorption of other foods in the gastrointestinal tract. Furthermore, it can help make us feel fuller for longer, reducing the risk of a spike in blood sugar, an accumulation of cholesterol, and weight gain due to overeating in diabetics
3. Add protein
Like fats, proteins offer many health benefits especially for people with diabetes. A good protein intake can slow the absorption of food and reduce the rate at which sugar enters the blood. Proteins can be of animal or vegetable origin. Adding high-protein ingredients to your smoothie can offer health benefits.
The best proteins to include in smoothies are:
natural and unsweetened Greek yogurt hemp and other seeds almonds whey proteins low-fat milk
