Health Guides
Diabetes Smart Tips SECTION 2 - Diabetes-Friendly Foods
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7 Healthy Smoothie Recipes for People with Diabetes

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  • Good-for-You Smoothies
    Good-for-You Smoothies

    Good-for-You Smoothies

    Juice-bar smoothies are big calorie and carbohydrate bombs, which can be a problem for people with diabetes. That's why we asked Jackie Mills, MS, RD, author of 1,000 Diabetes Recipes, The Big Book of Diabetic Desserts, and other cookbooks, to develop these seven smoothie recipes. "The portion sizes of these drinks are smaller than you'll get at your neighborhood smoothie shop, but they easily fit into a diabetic meal plan as part of a healthy breakfast or a revitalizing snack," Mills says. These smoothies take advantage of seasonal produce, along with slow-digesting proteins from Greek yogurt, nut butters, tofu, and cottage cheese -- tasty and good for your blood sugar.

  • Blueberry-Almond Smoothie
    Blueberry-Almond Smoothie

    Blueberry-Almond Smoothie

    Combine all ingredients in a blender. Purée until smooth. Serves 2.

    • 1-1/2 cups fresh blueberries
    • 1/2 cup plain fat-free Greek yogurt
    • 1/4 cup slivered almonds
    • 2 tablespoons wheat germ
    • 2 tablespoons unsweetened almond milk or skim milk
    • 2 teaspoons honey
    • 1 cup ice cubes

    Nutrition: Calories: 225; Fat: 8g (0g sat fat); Protein: 11.4g; Carb: 31g; Fiber: 5.3g; Chol: 0mg; Sodium: 34mg; Calcium: 97mg

  • Peanut Butter-Raspberry Smoothie
    Peanut Butter-Raspberry Smoothie

    Peanut Butter-Raspberry Smoothie

    Combine all ingredients in a blender. Purée until smooth. Serves 2.

    • 1 (6-ounce) container fresh raspberries (about 1-1/2 cups)
    • 2 tablespoons skim milk
    • 2 tablespoons natural smooth peanut butter
    • 2 teaspoons honey
    • 1 cup ice cubes

    Nutrition: Calories: 170; Fat: 8.6g (1g sat fat); Protein: 5.1g; Carb: 20g; Fiber: 6.5g; Chol: 0mg; Sodium: 67mg; Calcium: 40mg

  • Strawberry-Banana-Flax Seed Smoothie
    Strawberry-Banana-Flax Seed Smoothie

    Strawberry-Banana-Flax Seed Smoothie

    Combine all ingredients in a blender. Purée until smooth. Serves 2.

    • 1-1/2 cups fresh strawberries, trimmed (8 ounces)
    • 1/2 medium banana, sliced
    • 1/2 cup soft tofu (about 4 ounces)
    • 2 tablespoons ground flax seeds
    • 2 tablespoons skim milk
    • 2 teaspoons honey
    • 1 cup ice cubes

    Nutrition: Calories: 159; Fat: 4.7g (0g sat fat); Protein: 7.7g; Carb: 25g; Fiber: 5.4g; Chol: 0mg; Sodium: 10mg; Calcium: 122mg

  • Apple Spinach Smoothie
    Apple Spinach Smoothie

    Apple Spinach Smoothie

    Combine all except ice cubes in a blender; purée. Add ice cubes; purée. Serves 2.

    • 1 small apple, cored and chopped
    • 2 packed cups baby spinach (2 ounces)
    • 1/2 cup plain fat-free Greek yogurt
    • 1/3 cup unsweetened apple juice or orange juice
    • 2 tablespoons ground flax seeds
    • 1 teaspoon maple syrup
    • 1 cup ice cubes

    Nutrition: Calories: 138; Fat: 2.4g (0g sat fat); Protein: 7.4g; Carb: 24g; Fiber: 5.2g; Chol: 0mg; Sodium: 69mg; Calcium: 78mg

  • Spiced Raspberry Cottage Cheese Smoothie
    Spiced Raspberry Cottage Cheese Smoothie

    Spiced Raspberry Cottage Cheese Smoothie

    Combine all ingredients in a blender. Purée until smooth. Serves 2.

    • 1 (6-ounce) container fresh raspberries (about 1-1/2 cups)
    • 1/2 cup fat-free cottage cheese
    • 2 pitted dates
    • 2 tablespoons old-fashioned rolled oats
    • 1 teaspoon honey
    • Pinch ground cinnamon
    • 1 cup ice cubes

    Nutrition: Calories: 134; Fat: 1g (0g sat fat); Protein: 8.4g; Carb: 25g; Fiber: 6.4g; Chol: 3mg; Sodium: 216mg; Calcium: 55mg

  • Nutty Blackberry Smoothie
    Nutty Blackberry Smoothie

    Nutty Blackberry Smoothie

    Combine all ingredients in a blender. Purée until smooth. Serves 2.

    • 1 (6-ounce) container fresh blackberries (about 1-1/2 cups)
    • 1/2 cup plain fat-free Greek yogurt
    • 2 tablespoons almond butter
    • 2 teaspoons honey
    • 1 cup ice cubes

    Nutrition: Calories: 175; Fat: 9.3g (1g sat fat); Protein: 9.6g; Carb: 16g; Fiber: 6 g; Chol: 0mg; Sodium: 57mg; Calcium: 118mg

  • Gingery Strawberry-Kale Smoothie
    Gingery Strawberry-Kale Smoothie

    Gingery Strawberry-Kale Smoothie

    Combine all except ice cubes in a blender; purée. Add ice cubes; purée. Serves 2.

    • 1-1/2 cups fresh strawberries, trimmed (8 ounces)
    • 6 large fresh curly kale leaves, stems removed
    • 1/2 cup cold water
    • 3 tablespoons lime juice
    • 2 teaspoons grated fresh peeled ginger
    • 2 teaspoons honey
    • 1 cup ice cubes

    Nutrition: Calories: 98; Fat: 1g (0g sat fat); Protein: 3.1g; Carb: 23.2g; Fiber: 3.7g; Chol: 0mg; Sodium: 31mg; Calcium: 112mg