Diet planning and preparation for diabetics can be tricky. While you know to stay away from fried food and anything unhealthy, choosing the right vegetables and fruits is also a task. You may also want to make a smoothie for them for a healthy breakfast. But smoothies are often removed from diabetes meals because they raise sugar levels. You don’t have to skip smoothies entirely, as you can get nutrients and they help maintain sugar levels. All you have to do is try these diabetes-friendly smoothies.

Smoothies are an excellent way to get fiber and nutrition from fruits and vegetables into your system, says Alka Gangwani, a Delhi-based dietitian.

Tips for creating healthy smoothies

If you’re looking for super quick smoothies to make as a delicious and nutritious addition to your diabetes management plan, you should check out:

1. Choose low glycemic index fruits

Fruits such as strawberries, blueberries, papaya, peaches, apples and cherries are some of the choices that diabetics can have as they have a small effect on sugar.

2. Add vegetables

Leafy greens like spinach, kale, cucumber, beets, celery and carrots are good ways to get added fiber and nutrition.

3. Add protein

You can get protein from dairy products like yogurt or low-fat milk, or get milk alternatives like almond milk, soy milk or oat milk, experts suggest.

4. Avoid added sugars

Smoothies are slightly sweet. Instead of adding sugar, use natural ingredients like dates and ripe fruits.

5. Consume good fats

Good fats such as almonds, peanut butter, chia seeds, flax seeds and avocado can be used. All are good sources of omega-3s that help lower bad cholesterol.

The best diabetes-friendly smoothies

1. Papaya and Banana Smoothie

What’s needed

• 1 cup ripe papaya (peeled, seeded and sliced)
• 1 small ripe banana
• 1 cup plain unsweetened yogurt or yogurt
• Chia seeds 1 tsp
• Ice cubes (optional)

method

• Blend all the ingredients and enjoy a refreshing and nutritious smoothie.

Profits

• Both papaya and banana are low GI fruits and good sources of dietary fiber, which help control sugar levels.
• A healthy recipe is full of vitamin C, vitamin A, potassium and folate, all nutrients essential for good health.
• Yogurt adds protein and promotes a feeling of fullness and prevents an insulin spike.

2. Apple and Dates Smoothie

What’s needed

• 1 medium size apple (peeled and chopped)
• 2 dates
• 1 cup unsweetened oat milk or almond milk
• Cinnamon 1/4 tsp
• Ice cubes (optional)

method

• Blend all the ingredients until the mixture is smooth and creamy.

Profits

• Apples and dates are rich in dietary fiber, which help stabilize sugar levels, and are loaded with vitamins A and C.
• Dates are good sources of iron and potassium and add natural sweetness.
• Oat milk or almond milk not only makes the recipe vegan but also gives it a creamy texture.

3. Dragon Fruit Smoothie

What’s needed

• 1 ripe dragon fruit
• 1 cup of fresh coconut water
• Chia seeds 1 tsp
Few mint leaves (8 to 10)

method

• Blend all the ingredients and enjoy this smoothie, but remember the portion.

Profits

• Dragon fruit is a low glycemic index fruit and has many health benefits. It is a good source of vitamins C and B, iron, magnesium and has anti-inflammatory properties, says Gangwani.

4. Peach and Banana Smoothie

What’s needed

• 1 cup of ripe peaches
• 1 small or 1/2 banana
• Soak 1 teaspoon of oats in 1/2 cup of water
• ½ cup probiotic yogurt
• Chia seeds 1 tsp

method

• Mix all the ingredients to make this delicious delivery.

Profits

• Peaches and bananas are rich in essential vitamins and minerals like vitamins C and A. Both are full of dietary fiber, which aids in digestion. They also contain natural sugars to provide quick energy.
• Probiotic yogurt supports gut health and regulates sugar levels.
• Peaches are rich in anti-oxidants which can help fight the risk of chronic diseases, says expert.

You can also make a smoothie with vegetables like spinach and bottle gourd to start the day in a healthy and delicious way.