Controlling Diabetes with Green Smoothies - dummies

Controlling Diabetes with Green Smoothies

By Jennifer Thompson

Don’t think that you can’t have any green smoothies as a diabetic. The recipes here show you how to use the right foods for your condition. For example, stevia powder provides a sweet taste without the added sugar content. Dark leafy green vegetables contain virtually no sugar, so they’re a great food choice for diabetics.

Cucumber, bell pepper, avocado, celery, lemon, lime, ginger, turmeric, flaxseeds, chia seeds, and almonds are all good smoothie ingredients because they help balance blood sugars. Fruits that are naturally low in sugar, such as grapefruit, blueberries, and blackberries, are also suitable choices.

The following green smoothie recipes can help you control diabetes.

Sweet Stevia and Sour Green Apple

Preparation time: 3–4 minutes

Blending time: 2 minutes

Yield: 2 servings

1/2 green apple

1 cucumber, peeled and chopped

1/4 teaspoon ground cinnamon

2 tablespoons ground flaxseed

1 teaspoon stevia powder

1 cup water

1-1/2 cups celery leaves, loosely packed

1/2 cup mint leaves, loosely packed

  1. Cut the apple and remove the core, keeping the skin intact.

  2. Combine the apple, cucumber, cinnamon, flaxseed, stevia powder, and water in the blender and secure the lid.

  3. Starting at low speed and gradually increasing toward high, blend the ingredients for 30 to 45 seconds or until the mixture contains no visible pieces of fruit.

  4. Add the celery and mint and blend again at medium speed for 30 seconds, gradually increasing the speed to high. Blend on high speed for another 30 seconds or until the entire mixture is smooth.

  5. Pour the smoothie into two glasses and enjoy!

Per serving: Calories 83 (From Fat 23); Fat 2.5g (Saturated 0g); Cholesterol 0mg; Sodium 68mg; Carbohydrate 17g (Dietary Fiber 5g); Protein 3g.

Try using a cup of chopped fresh fennel instead of celery. You can also add a dash of raw apple cider vinegar or a tablespoon of lemon juice.

Fresh Parsley, Goji, and Grapefruit

Preparation time: 25 minutes

Blending time: 2 minutes

Yield: 2 servings

2 tablespoons goji berries

1/2 grapefruit, peeled and seeded

2 tablespoons ground flaxseed

1 tablespoon coconut oil

1-1/2 cups water

1 cup parsley, loosely packed

1/2 cup baby spinach, loosely packed

  1. Place the goji berries in a bowl with 1/4 cup of room temperature water. Place in the fridge to soak for at least 20 minutes or overnight.

  2. Combine the goji berries, grapefruit, flaxseed, coconut oil, and water in the blender and secure the lid.

  3. Starting at low speed and gradually increasing toward high, blend the ingredients for 1 minute or until the mixture contains no visible pieces of fruit.

  4. Add the parsley and spinach and blend again at medium speed for 30 seconds, gradually increasing the speed to high. Blend on high speed for another 15 to 30 seconds or until the entire mixture is smooth.

  5. Pour the smoothie into two glasses and enjoy!

Per serving: Calories 202 (From Fat 81); Fat 9g (Saturated 6g); Cholesterol 0mg; Sodium 28mg; Carbohydrate 27g (Dietary Fiber 4g); Protein 6g.

Add 1/2-inch piece of peeled fresh ginger or 1/4 teaspoon of ground ginger for a slightly different taste.

Lemon Berry Avocado Nirvana

Preparation time: 3–4 minutes

Blending time: 2 minutes

Yield: 2 servings

1/2 avocado, peeled and pitted

2 tablespoons fresh lemon juice

1/2 cup raspberries

1/2 cup blueberries

1-1/2 cups water

4 mint leaves

3 Swiss chard leaves

  1. Add the avocado, lemon juice, raspberries, blueberries, and water to the blender and secure the lid.

  2. Starting at low speed and gradually increasing toward high, blend the ingredients for 1 minute or until the mixture contains no visible pieces of fruit.

  3. Remove and discard the stems of the Swiss chard. Add the mint and Swiss chard and blend again at medium speed for 30 to 45 seconds, gradually increasing the speed to high. Blend on high speed for another 15 to 30 seconds or until the entire mixture is smooth.

  4. Pour the smoothie into two glasses and enjoy!

Per serving: Calories 99 (From Fat 54); Fat 6g (Saturated 1g); Cholesterol 0mg; Sodium 47mg; Carbohydrate 14g (Dietary Fiber 5g); Protein 2g.

If Swiss chard tastes too bitter for you, try using 2 cups of baby spinach instead. Add 1/2 teaspoon of stevia powder for a sweeter taste.