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As a diabetes nutritionist, I know how challenging it can be to choose the right foods that won’t spike your blood sugar.
However, with the right ingredients and knowledge about what works best for you, it is possible to create healthy meals and snacks that support blood sugar balance.
That’s why I’m sharing this recipe for a blueberry oat power smoothie, specifically designed for people with diabetes.
This smoothie is full of nutrients that will keep you feeling full, satisfied, and energized, without causing any spikes in blood sugar levels.
Table of contents
Hey! A quick note before you start reading!
I’m Mila Clarke, The Hangry Woman! I’m a Board Certified Health and Wellness Coach and I help people like myself living with diabetes find our strength and feel less shame and loneliness, so we can face diabetes head-on without fear, or judgment.
If you want an ad-free experience, become a paid member of Glucose Guide. You’ll get 30 new recipes each month, personalized health coaching, and the support of a welcoming community. If you’re not ready to commit, you can download the app for free and try it out!
Recipe benefits of a blueberry oat smoothie for people with diabetes
There are lots of benefits to the ingredients in the recipe!
- Blueberries: This small fruit is packed with antioxidants, vitamins, and minerals, making it an excellent choice for people with diabetes.
They contain anthocyanins, which are antioxidant pigments that give blueberries their vibrant color and have been shown to improve insulin sensitivity.
Plus, they have a low glycemic index (GI) of only 40, which means that they release glucose slowly into the bloodstream, helping to prevent sudden sugar spikes. - Bananas: Bananas are another great fruit to include in your smoothie, especially when they’re on the greener side. Green bananas are a great source of resistant starch. Resistant starch slows down the digestion process, which reduces blood sugars.
This makes them an excellent source of natural energy that won’t cause any sudden spikes in blood sugar levels. Plus, bananas are packed with fiber, vitamins, and minerals that support overall good health. - Almonds: Adding a few raw almonds to your smoothie can help balance out the sugar and carb content.
Almonds are rich in healthy fats, fiber, and protein, which can help slow the release of glucose into the bloodstream and keep you feeling full for longer.
Plus, they’re a great source of vitamin E and magnesium, two nutrients that have been shown to support healthy blood sugar levels. - Almond milk: Unsweetened almond milk is a great alternative to cow’s milk for people with diabetes.
It has a low GI of only 25, contains minimal carbs and sugar, and is rich in healthy fats and protein.
Unsweetened almond milk is also low in calories, making it an excellent choice for those looking to lose weight or maintain a healthy weight. - Oats: Oats are a fantastic source of fiber, which helps slow the digestion and absorption of carbs and sugars into the bloodstream.
This helps minimize sugar spikes and keeps you feeling full for longer. Plus, oats contain a type of soluble fiber called beta-glucan, which has been shown to improve insulin sensitivity and lower cholesterol levels.
Including just a couple of tablespoons of oats in your smoothie can make a significant difference in how satisfied you feel after drinking it.
To Sum It Up
In conclusion, this blueberry oat power smoothie is a delicious and nutritious option for people with diabetes.
Each ingredient is carefully chosen to provide a balanced mix of carbs, fiber, fat, and protein that won’t cause any sudden spikes in blood sugar levels.
With this recipe, you can enjoy a creamy, sweet smoothie that will keep you feeling full and satisfied for hours. Feel free to experiment with different fruits and ingredients to find your perfect smoothie combination. Cheers to good health!
Nutrition Facts for 1 cup of Blueberries
| Nutrition Facts | Amount Per Serving |
|---|---|
| Serving Size | 1 cup (148g) |
| Calories | 84 |
| Total Fat | 0.5g |
| – Saturated Fat | 0g |
| – Trans Fat | 0g |
| Cholesterol | 0mg |
| Sodium | 1mg |
| Total Carbohydrates | 21g |
| – Dietary Fiber | 4g |
| – Sugars | 15g |
| Protein | 1g |
| Vitamins and Minerals | |
| – Vitamin A | 80 IU (2% DV) |
| – Vitamin C | 14.4mg (24% DV) |
| – Calcium | 9mg (1% DV) |
| – Iron | 0.4mg (2% DV) |
| – Potassium | 114mg (3% DV) |
| Percent Daily Values (DV) | |
| Based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. |
A blueberry oat breakfast smoothie
- Total Time: 5 minutes
- Yield: 2 smoothies 1x
- Diet: Diabetic
Description
Explore a mouthwatering, diabetes-friendly blueberry smoothie recipe featuring antioxidant-rich ingredients and low-glycemic options. Enjoy this refreshing blend to support your health goals with every sip.
Ingredients
- 1 cup (150g) blueberries, frozen
- 1 medium bananas, ripe
- 4 tbsp. rolled oats
- 2 tbsp. almond butter
- 2 cups (480ml) almond milk,
- unsweetened
- 2 medjool dates
- 2 scoops (50g) vanilla protein powder
Instructions
Place all the ingredients into a high-speed blender and blend until smooth. Serve immediately.
Notes
Macros are calculated using the ingredients I cooked with. It’s possible that your macros may vary just slightly based on ingredients and measurements.
- Prep Time: 5 minutes
- Category: Breakfast
- Method: Blender
- Cuisine: Plant-Based
Nutrition
- Serving Size: 1 smoothie
- Calories: 256
- Sugar: 15.1 g
- Sodium: 198.5 mg
- Fat: 9.3 g
- Saturated Fat: 0.7 g
- Carbohydrates: 36.2 g
- Fiber: 6 g
- Protein: 8.5 g
- Cholesterol: 0 mg
