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Refreshing and Diabetes-Friendly Pina Colada Smoothie

Savor the tropical flavors of a Pina Colada Smoothie, formulated with ingredients to keep blood sugar balanced and manage diabetes.

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Imagine savoring the tropical flavors of a pina colada without the sugar rush. Sounds like a dream, right?

Well, for those managing diabetes, enjoying such delights often seems out of reach.

But, what if we told you that you can relish a delicious pina colada smoothie that’s both refreshing and diabetes-friendly?

That’s exactly what we’ll be sharing today—a recipe that balances taste and health, perfect for everyone, especially those keeping an eye on their blood sugar levels.

Let’s explore how you can blend up this guilt-free tropical treat!

Why Choose a Diabetes-Friendly Smoothie?

Understanding Diabetes

Diabetes is a condition that affects how your body processes blood sugar (glucose).

Maintaining balanced blood sugar levels is crucial for managing diabetes and overall health.

This means being mindful of your carbohydrate intake and opting for nutrient-dense, low-glycemic foods.

Benefits of Smoothies

Smoothies can be a fantastic option for people with diabetes. They allow you to combine various nutritious ingredients into a single, easy-to-consume meal or snack. When made with the right ingredients, smoothies can help stabilize blood sugar levels, provide essential nutrients, and keep you feeling full and satisfied.

Healthier Choices

Choosing low-sugar, nutrient-rich ingredients is key. For this recipe, we’ve selected ingredients that not only taste great but also support blood sugar management.

Ingredients Breakdown


Pineapple adds a sweet, tropical flavor to our smoothie. While it does contain natural sugars, using it in moderation keeps the sugar content in check.

Pineapple also has health benefits like being a good source of vitamin C, manganese, and bromelain, an enzyme that can aid digestion.

Coconut Milk

Coconut milk is a creamy alternative to regular dairy milk. It adds healthy fats and essential minerals like potassium and magnesium to the smoothie. Plus, it’s naturally low in sugar and carbohydrates.

Unsweetened coconut milk is a fantastic alternative to regular milk. But it’s important to stay aware of saturated fat content. You can also use almond milk as a substitute if you’d like to avoid the added saturated fat content. Just add more shredded coconut for that tropical flavor.


Oats are a powerhouse of fiber, which helps slow down the absorption of sugar into the bloodstream, making them ideal for diabetes-friendly recipes. Adding oats can help you also feel fuller faster.

Desiccated/Shredded Coconut

Desiccated coconut adds a burst of flavor and healthy fats, which can help keep blood sugar levels stable. Be sure to look at the label to be sure the coconut is unsweetened.

Macadamia Nuts

These nuts are low in carbs and high in healthy fats and fiber, making them an excellent addition to our smoothie.

Optional Add-ins

For added nutrition without extra sugar, consider adding flax seeds, chia seeds, or a handful of spinach.

Natural Sweeteners

If you prefer a sweeter smoothie, try natural, low-glycemic sweeteners like stevia or monk fruit.

Pina Colada Smoothie Recipe and Instructions

Ingredients List

  • 4 tbsp oats
  • 1 cup (480ml) unsweetened coconut milk
  • 1 cup water
  • 1 cup (200g) pineapple chunks
  • 4 tbsp. dried, unsweetened coconut coconut
  • ¼ cup macadamia nuts
  • Step-by-Step Instructions

    1. Prepare Ingredients: Measure out all the ingredients and have them ready.
    2. Blend: Place all the ingredients into a high-speed blender.
    3. Blend Until Smooth: Blend on high speed until the mixture is smooth and creamy.
    4. Serve Immediately: Pour the smoothie into glasses and enjoy right away for the best flavor and texture.

    Tip: For an extra smooth texture, blend the oats dry and separately into a fine powder before adding the other ingredients.

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    Refreshing and Diabetes-Friendly Pina Colada Smoothie

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    • Author: Mila Clarke
    • Total Time: 5 minutes
    • Yield: 2 Pina Colada Smoothies 1x
    • Diet: Diabetic
    Save Recipe


    Savor the tropical flavors of a Pina Colada Smoothie, formulated with ingredients to keep blood sugar balanced and manage diabetes.


    Units Scale
    • 4 tbsp. oats
    • 2 cups (480ml) almond milk, unsweetened
    • 1 cup (200g) pineapple chunks
    • 4 tbsp. desiccated coconut
    • 1/4 cup (30g) Macadamia Nuts


    1. Place all of your ingredients in the blender, with the liquid at the bottom first.
    2. Blend to desired consistency, and serve right away.
    • Prep Time: 5
    • Category: Smoothie
    • Method: Blender


    • Serving Size: 1/2 Batch
    • Calories: 343
    • Sugar: 27 g
    • Sodium: 189.7 mg
    • Fat: 18.9 g
    • Saturated Fat: 5 g
    • Carbohydrates: 40.1 g
    • Fiber: 4.8 g
    • Protein: 5.1 g
    • Cholesterol: 0 mg

    Nutritional Information for this Pina Colada Smoothie

    Calories and Macros

    • Calories: 343 per serving
    • Protein: 5g
    • Carbohydrates: 40g (or the recommended 3 carbohydrate servngs)
    • Fiber: 4.8g
    • Fat: 18g

    Diabetes-Specific Info

    • Low Glycemic Index: The combination of fiber, healthy fats, and low-glycemic ingredients helps keep blood sugar levels stable.
    • High in Fiber: The oats and nuts provide a significant amount of fiber, which is beneficial for digestive health and blood sugar control.

    Tips for Customization

    Flavor Variations

    • Add Berries: Swap pineapple for a handful of mixed berries to change up the flavor while keeping it diabetes-friendly.
    • Cocoa Delight: Add a spoonful of unsweetened cocoa powder for a chocolatey twist.

    Texture Tips

    • Thicker Smoothie: Use less water or add a frozen banana for a thicker consistency.
    • Thinner Smoothie: Add more water or coconut milk if you prefer a lighter, frothier texture.

    Serving Suggestions

    • Breakfast Boost: Enjoy this smoothie as a nutritious start to your day.
    • Afternoon Pick-Me-Up: Sip on this refreshing drink as a mid-day snack to keep your energy levels steady.

    Frequently Asked Questions

    Common Concerns

    Q: Is the sugar content in pineapple too high for diabetics?

    A: When used in moderation and combined with fiber and protein-rich ingredients, pineapple can be enjoyed by those managing diabetes.

    Q: Can I substitute the coconut milk?

    A: Absolutely! Unsweetened almond milk or cashew milk are great alternatives. Those swaps will not give you the same, strong tropical taste that you’d get from a pina colada.

    Nutritionist tips on improving your smoothies

    Q: How can I make this smoothie more filling?

    A: Adding a scoop of protein powder or a spoonful of nut butter can increase the satiety factor of this smoothie.

    Q: How do I store leftovers?

    A: It’s best to enjoy this smoothie fresh. However, you can store any leftovers in the refrigerator for up to 24 hours. Give it a good shake before drinking.

    You can also freeze any leftover smoothie in an ice cube tray, and blend it up with a little extra coconut milk.


    Creating a delicious and diabetes-friendly pina colada smoothie is easier than you might think. By choosing the right ingredients and following our simple steps, you can enjoy a tropical treat that’s both satisfying and supportive of your health goals. We encourage you to give this recipe a try and share your experience with us!

    Additional Resources

    Looking for more diabetes-friendly recipes and health tips? Check out our other posts on HangryWoman.com.

    Don’t forget to join the Recipe Club if you’d like more recipes like this.

    And we offer FREE health coaching

About Mila

Hi! I'm Mila.

I’m earning my Master’s degree in Applied nutrition.

I’m a journalist and Integrative Nutrition Health Coach living with  LADA (Latent Autoimmune Diabetes in Adults, a slow-progressing form of autoimmune Type 1 diabetes) I love food, travel, and my kitchen, and teaching you about diabetes self-management.

I’m here to help you live your best life possible diabetes by showing you how to create simple, blood-sugar friendly and delicious meals and tips on diabetes self-care.

Be sure to download my FREE Diabetes Community App Glucose Guide, or reach out for FREE 1:1 diabetes health and habit coaching.

How can I help with your diabetes management?

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