Low-Sugar, Diabetes-Friendly Smoothie Recipes

Whether you’re constantly on the go or just looking to spice up your diet, smoothies generally make great meal replacements. But, if you’re trying to reduce your sugar intake for diabetes prevention or management, it’s important to choose your ingredients carefully to ensure that your smoothies aren’t exceptionally high in sugar.

Related Article: Are You Drinking Smoothies or Sugar Bombs?

Ideally, a diabetes-friendly meal should house no more than 45-60 grams of carbohydrates (“carbs”) with little to no added sugar. In addition, sizable portions of fiber, healthy fat and/or protein should be included in every meal, as this’ll slow the rate at which the carbs are converted to sugar and absorbed into the bloodstream.

The following five incredibly tasty meal-replacement smoothies totally fit the bill. Each recipe is pretty easy to follow. Simply add all the ingredients to your blender in the order in which they’re listed.

Related Article: What You Should Know About Carbs and the Glycemic Index

1. Blueberry Banana-Nut Oatmeal Smoothie

  • 1/2 cup of plain nonfat yogurt (strained or Greek-style)
  • 1/2 medium banana, peeled, frozen
  • 1/2 cup of frozen unsweetened blueberries
  • 1/2 cup of oatmeal (rolled or quick-cooking oats), precooked
  • 1/4 cup of almonds, unsalted
  • 1/2 cup of ice, optional

This smoothie is comprised of approximately 455 calories and 50 grams of carbs. In addition, the ingredients collectively supply over 30% of a day’s worth of fiber.

Related Article: Oatmeal Basics: Understanding the Differences Between Oats

2. Smooth and Creamy Avocado Pineapple Smoothie

  • 1/2 cup of milk (skim, soy, goat’s or other high-protein milk)
  • 2 tablespoons of chia seeds
  • 1/2 ripe avocado, peeled and pitted
  • 1/2 cup of fresh pineapple chunks
  • 1/2 Fuji apple
  • 1/2 cup of fresh broccoli
  • 1/2 cup of fresh spinach
  • 1/2-1 cup of ice cubes

At approximately 420 calories, this thick and delectable “pudding-like” smoothie is packed full of healthy fat with about 50 grams of carbs. Makes for a great dessert.

3. Leafy Green Carrot Fruit Smoothie

  • 1/2 cup of milk (skim, soy, goat’s or other high-protein milk)
  • 1 tablespoon of ground flaxseeds
  • 1/2 cup of red or green grapes (15-16 grapes)
  • 1/2 cup of fresh spinach
  • 1/2 cup of green cabbage, chopped
  • 1 medium carrot, chopped
  • 1/2 cup of frozen peach slices, unsweetened
  • 1/2 cup of ice cubes

This smoothie is perfect for calorie counters and weight watchers alike. At only 265 calories it contains 45 grams of carbs and a wide array of disease-fighting antioxidants.

Related Article: Micronutrients: The Nutritional Building Blocks for Good Health

4. Buttery Banana Berry Yogurt Smoothie

  • 3/4 cup of plain nonfat yogurt (strained or Greek-style)
  • 1 tablespoon of chia seeds
  • 1/2 medium banana, peeled, frozen
  • 4-5 medium frozen unsweetened strawberries
  • 2 tablespoons of peanut, walnut, almond or other high-quality nut butter
  • 2 cups of fresh spinach
  • 1 cup of ice cubes

At around 450 calories, this amazingly rich and filling smoothie contains about 45 grams of carbs along with a huge supply of healthy fat and muscle-building protein.

RECIPE: Perfect Peanut Butter and Banana Protein Muffins

5. Berry Delicious Nutty Milkshake

  • 2/3 cup of milk (skim, soy, goat’s or other high-protein milk)
  • 1/2 medium banana, peeled
  • 1 tablespoon of peanut, walnut, almond or other high-quality nut butter
  • 1 tablespoon of almonds
  • 1/2 cup of fresh kale
  • 1/2 cup of frozen unsweetened raspberries
  • 4-5 medium frozen unsweetened strawberries
  • 1/2 cup of ice cubes

You can get your milkshake fix with this deliciously wholesome smoothie. At 370 calories with a carb count of 45 grams this recipe offers high amounts of fiber and protein.

When prepared the right way, smoothies can supply healthy doses of good carbohydrates and other high-quality nutrients, which is perfect for diabetes prevention and management. While taste and texture preferences can sometimes vary from one person to the next, these simple and delicious recipes are definitely a great starting point.