Cocktails for diabetics. Check out our ideas!
People with diabetes should be careful when drinking fruit and vegetable smoothies, as they can affect blood sugar levels. Some fruits have a high glycemic index, which means they can quickly raise blood glucose levels. However, this doesn't mean diabetics have to give up fruit and vegetable smoothies altogether! In our latest guide, we bring you some recipes to give you a delicious dose of vitamins and fruits!
Can diabetics drink fruit and vegetable smoothies?
Diabetics can drink fruit and vegetable smoothies, but they must do so in moderation and choose the right ingredients. It is important to control the amount of sugar in the drinks and avoid adding extra sugar. It is always a good idea to consult a doctor or nutritionist to adjust your diet to suit your health needs. Nevertheless, we have prepared some advice for you:
- Choose low-carbohydrate fruits - choose fruits with lower glycemic index, which have a lower impact on blood sugar levels blood. Examples of low-carbohydrate fruits include strawberries, raspberries, blackberries, blueberries, lemons, grapefruit and avocados.
- Avoid added sugar - avoid adding sugar or sweeteners to smoothies. Fruits themselves contain natural sugar (fructose), which is enough to make the drink sweet. You can also use substitutes sugar, such as stevia or erythritol, if you need extra sweetness.
- Add vegetables - adding vegetables to smoothies can reduce the carbohydrate content and have a positive effect on controlling your blood sugar. Try adding vegetables to your smoothies, such as spinach, celery, cucumber, carrots or broccoli.
- Instead of juice, use whole fruits - instead of using ready-made juices, which can contain large amounts of sugar, choose whole fruits. Blend fruits with water or milk to get a smoothie with lower sugar content.
- Control portion size - remember that the amount of fruit and vegetables affects the amount of carbohydrates in the smoothie. Control the size of portions to avoid too much of a sudden rise in blood sugar levels blood.
- Monitor blood sugar levels - diabetics should regularly monitor blood sugar levels to control the effect of the of the cocktails consumed on their body. If you notice sudden fluctuations sugar levels, consult your doctor.
- Consult a nutritionist - if you are diabetic, it is a good idea to consult a nutritionist or diabetes specialist, who will can help tailor your diet to your individual needs and preferences.
Recipe for cucumber-melon cocktail with mint
Of course, we don't stop at just tips! We bring you the first recipe, which is a refreshing combination of cucumber and melon with mint. Why is this such a good combination? Let's start with the fact that cucumbers themselves are cold and crisp, providing vitamin A, phosphorus, manganese and magnesium. Honey melon, on the other hand, is a fruit with a low glycemic index - so it can become any diabetic's friend!
Ingredients list for 4 servings:
- 2 cups of diced melon
- 2 cups of thickly sliced fresh green cucumber
- half a glass of fresh mint leaves
- half a glass of water
- half a glass of ice cubes
- A tablespoon of lemon or lime juice (optional, to balance the taste)
The preparation is very simple: add half a cup of fresh mint leaves to the melon and cucumber (you can also add lemon or lime juice) add water and crushed ice. Blend everything in a blender and serve immediately. Such a cocktail is sure to refresh you on a hot day!
How about a berry smoothie with peanut butter?
Sounds like a strange combination? But it's really worth trying it! Especially since the smoothie itself is extremely nutritious, so it will work well as a second breakfast. Especially since peanut butter is full of healthy protein and fat. However, remember to choose only natural peanut butter, without any additives! Blueberries (or optional blueberries), on the other hand, in addition to being antioxidants, provide vitamin K, vitamin C and manganese. In this recipe, however, remember to use unsweetened plant milk!
Ingredients:
- half a cup of fresh or frozen blueberries
- a glass of unsweetened almond milk
- spoonful of creamy peanut butter
- half a glass of ice cubes
- a few fresh berries for garnish (but it's whatever you prefer!).
The preparation is also not difficult: add fresh or frozen berries and a tablespoon of peanut butter to the almond milk. Add crushed ice cubes, turn on the blender, blend until smooth and voila! You can garnish the whole thing with berries, blueberries or mint. So it will be beautiful and delicious!
Some tips for diabetics
We know very well that all people struggling with diabetes carefully check what they eat, being careful with every meal - especially dessert. Smoothie ingredients that are good for diabetics usually have a low glycemic index, are rich in nutrients and help control blood sugar levels. What do you need to keep in mind when preparing such smoothies for yourself or a loved one with diabetes? Certainly about choosing:
- Fruits with a low glycemic index, such as berries, cherries and apples.
- Non-starchy vegetables, such as spinach, kale, cucumber and celery.
- Fiber-rich foods such as chia seeds, flaxseeds and psyllium husks.
- Healthy fats from sources such as avocados, nuts and seeds.
- Plant protein from sources such as Greek yogurt, tofu and peanut butter.
- Non-dairy milk alternatives such as unsweetened almond milk, coconut milk and soy milk.
- To add flavor, you can use unsweetened cocoa powder.
This will help you prepare delicious smoothies that are not only extremely healthy (providing you with the power of vitamins and minerals), but also... simply delicious!
