Type 2 diabetes diet: Five smoothie recipes diabetics can drink without causing high blood

Type 2 diabetes  can be a daunting diagnosis. It is a life-long condition that can cause a host of serious health complications if left untreated. It also requires people to overhaul their diet in order to keep their weight down – a common culprit of the condition. Certain treats like smoothies may seem out of bounds, but as Rachel Clarkson, dietitian and personalised nutrition specialist from The DNA Dietitian pointed out, diabetics can still tuck into this popular drink.

Clarkson recommended trying out these five diabetes-friendly smoothie recipes:

Snickers smoothie

In a blender, blend on high until well mixed together:

1 cup almond milk, unsweetened

½ cup unsweetened greek yogurt

2 packets stevia

1 tablespoon unsweetened cocoa powder

5 drops English Toffee stevia flavouring

1 heaping tablespoon creamy peanut butter

1 tablespoon chia seeds or ground flaxseed meal

1/2 teaspoon vanilla extract

Clarkson’s verdict: “This smoothie will give you your sweet fix, just like a snickers bar but minus the sugar spike in your blood! The chia seeds add great amount of fibre to regulate blood sugars.”

Breakfast coffee smoothie

In a food processor, blend oats until they become powder. Add the other ingredients and blend until smooth.

1/2 cup uncooked oats

1 frozen banana (cut into small chunks first)

1 1/2 cup skim milk

1 tbsp. ground flaxseed or chia seeds

1 packet of stevia

1 tsp. Coffee flavour or instant coffee

Clarkson’s verdict: “The fibre content of the oats and flaxseed combined will slow digestion and help regulate blood sugar for that slow release of energy throughout the morning.”

Vegan blueberry smoothie

½ cup of coconut yogurt

1 ½ cup of unsweetened almond milk

1 cup of frozen or fresh blueberries

1 tsp vanilla extract

1 scoop of vanilla pea/hemp protein powder

Clarkson’s verdict: “This smoothie is perfect for a type 2 diabetic vegan who loves a smoothie! The blueberries add 7g of fibre and lots of antioxidants.”

Green dream

Handful of kale leaves

½ avocado

1 stick of celery


1 cup of unsweetened almond milk

1 tbsp of chai seeds

1 tbsp nut butter (almond/peanut)

1 tbsp of fresh lemon juice

Clarkson’s verdict: “This smoothie is packed full of green veggies that are disguised as a yummy smoothie. Veggies are naturally very low in sugar and hence this smoothie makes it perfect for blood sugar control.”

Strawberries and cream dream

Place all ingredients in a blender and blend until smooth

5 medium strawberry

1 cup unsweetened soy milk (or unsweetened almond milk)

1/2 cup low-fat Greek-style yogurt

6 ice cubes

Clarkson’s verdict: “This smoothie is packed full of protein with low fat greek yogurt and unsweetened soya milk, creamy and healthy.”

Slight improvements in your daily movement can start to improve blood sugar right away

Dr Oz

A filling smoothie is also a great to way to prevent snacking throughout the day – an activity that should generally be avoided. Snacking can make it harder to manage a healthy weight, which is really important for managing diabetes. “If you do feel like a snack, go for a healthier option like carrot sticks and hummus or some dark chocolate rice cakes,” said Diabetes UK.

People with diabetes, should also try out to a low-carb diet. As Atkins explained: “Many people incorrectly believe that only sugar causes type 2 diabetes. In reality, the insulin resistance associated with type 2 diabetes can be thought of as carbohydrate intolerance; type 2 diabetes is a side effect of consuming too many carbohydrates relative to a person’s carbohydrate tolerance, which can cause blood sugar to spike.”

It is important to compliment a healthy diet, with an active lifestyle. The UK Chief Medical Officers’ guidelines state that physical activity can reduce your chance of Type 2 diabetes by up to 40 percent, as well as reduce risk of cardiovascular disease, cancer, joint and back pain, depression and dementia.

Exercise beings a wealth of health benefits to people living with type 2 diabetes, Diabetes UK outlines the following benefits:

  • Help you lose weight or maintain a healthy weight
  • Increase the amount of glucose used by the muscles for energy, so it may sometimes lower blood glucose (sugar) levels
  • Help the body to use insulin more efficiently – regular activity can help reduce the amount of insulin you have to take
  • Improve your diabetes management (particularly Type 2 diabetes)
  • Strengthen your bones
  • Reduce stress levels and symptoms of depression and anxiety
  • Improve your sleep.

According to Dr Oz, you can ease in gently. “Slight improvements in your daily movement can start to improve blood sugar right away. Start with small, realistic changes, like taking 10 to 15 minute walks after one or two meals each day.

“Physical activity will help you actually burn the calories you are eating, reducing obesity (which is a major risk factor for diabetes).”

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