Dietitian-Approved Shakes and Smoothies for Diabetes

by: Katherine McNitt, MS, RDN, LDN

Managing diabetes can be challenging, but incorporating protein shakes and smoothies into your daily routine can provide a delicious, convenient, and nutritious solution. These drinks can serve as meal or snack replacements, helping to regulate glucose levels while ensuring you get essential nutrients. This comprehensive guide will explore the benefits of shakes and smoothies for diabetes and provide recipes for homemade shakes to suit various health needs and lifestyles.

The Convenience and Healthfulness of Shakes and Smoothies

Shakes and smoothies are ideal for managing blood sugar because they offer a quick and easy way to consume balanced nutrition. They can be packed with fiber, protein, healthy fats, and essential vitamins and minerals. These nutrients help stabilize blood sugar levels and provide sustained energy, which is crucial during pregnancy. Additionally, shakes and smoothies are versatile and can be tailored to individual dietary preferences and restrictions.

Benefits of Shakes and Smoothies:

1. Balanced Nutrition: A well-prepared shake or smoothie can provide a perfect balance of macronutrients, which helps maintain steady blood glucose levels.

2. Convenience: Ideal for busy lifestyles, shakes and smoothies can be prepared quickly and consumed on the go.

3. Digestibility: These drinks are often easier to digest than solid foods, making them suitable for those experiencing morning sickness or digestive issues during pregnancy.

4. Customization: Ingredients can be adjusted to meet specific dietary needs and preferences, ensuring you get the nutrients you need without compromising taste or convenience.

Homemade Shake and Smoothie Recipes

Creating your own shakes and smoothies at home allows you to control the ingredients and tailor them to your specific needs. It is also much more cost-effective. Here are some dietitian-approved recipes:

1. Green Power Smoothie

327 kcal, 25 g protein, 26 g carbohydrate, 14 g fat

Ingredients:

• 1 cup unsweetened milk of choice

• 1 cup spinach

• 1 small green apple, chopped

• 1/2 avocado

• 1 tablespoon chia seeds

• 1 scoop plant-based protein powder

• Ice cubes

Instructions:

1. Combine all ingredients in a blender.

2. Blend until smooth.

3. Pour into a glass and enjoy.

2. Berry Protein Shake

275 kcal, 28 g protein, 25 g carbohydrate, 8 g fat

Low Acid

Ingredients:

• 1 cup unsweetened milk of choice

• 1/2 cup frozen mixed berries

• 1/2 banana

• 1 scoop whey or plant-based protein powder

• 1 tablespoon flaxseeds

• Ice cubes

Instructions:

1. Add all ingredients to a blender.

2. Blend until smooth.

3. Serve immediately.

3. Tropical Smoothie

197 kcal, 9 g protein, 26 g carbohydrate, 7 g fat

Ingredients:

• 1 cup unsweetened coconut water

• 1/2 cup frozen pineapple chunks

• 1/2 cup frozen mango chunks

• 1/2 cup Greek yogurt (dairy-free if needed)

• 1 tablespoon hemp seeds

• Ice cubes

Instructions:

1. Place all ingredients in a blender.

2. Blend until smooth and creamy.

3. Pour into a glass and enjoy.

4. Peanut Butter Banana Shake

688 kcal, 48 g protein, 49 g carbohydrate, 37 g fat

Ingredients:

• 1 cup unsweetened soy milk

• 1 banana

• 2 tablespoons natural peanut butter

• 1 scoop protein powder

• 1/2 teaspoon cinnamon

• Ice cubes

Instructions:

1. Combine all ingredients in a blender.

2. Blend until smooth.

3. Serve and enjoy immediately.

5. Chocolate Almond Smoothie

312 kcal, 30 g protein, 24 g carbohydrate, 13 g fat

Ingredients:

• 1 cup unsweetened almond milk

• 1/2 frozen banana

• 1 tablespoon almond butter

• 1 scoop chocolate protein powder

• 1 tablespoon cacao powder

• Ice cubes

Instructions:

1. Add all ingredients to a blender.

2. Blend until smooth.

3. Pour into a glass and enjoy.

Pre-Made Shake and Smoothie Brands

For those looking for ready-made options, several brands offer shakes and smoothies that cater to different nutritional needs. Here are some highly recommended options:

Pre-Made Shakes:

1. Orgain Organic Protein Plant-Based Shakes

2. Benefits: Plant-based, high in protein, gluten-free, and contains no artificial ingredients.

3. Link: Orgain Organic Protein Plant-Based Shakes

4. Owyn Plant-Based Protein Shake

5. Benefits: Free from common allergens, high in protein and fiber, no artificial sweeteners.

6. Link: Owyn Plant-Based Protein Shake

7. Mighty Mom Protein Shake

8. Benefits: High in protein and fiber, contains essential vitamins and minerals for pregnancy.

9. Link: Mighty Mom Protein Shake

Frozen and Powdered Smoothies:

1. Daily Harvest Smoothie Cups

2. Benefits: Ready-to-blend cups with organic fruits and vegetables, no added sugars.

3. Link: Daily Harvest Smoothie Cups

4. Kencko Smoothie Packs

5. Benefits: Organic, no added sugars, packed with fiber and antioxidants, easy to prepare. *Note avoid blue flavor if pregnant or lactating because it contains Babao

6. Link: Kencko Smoothie Packs

7. Premier Protein Shake

8. Benefits: Cost-Effective and can find at many common grocers, avoid or limit flavors that contain caffeine (e.g. Cafe Late).

9. Link: Premier Protein Shakes

Brands NOT Recommended:

1. Reharvest Provisions Smoothie Pops: with only 25 kcal/pop this is not a complete snack. *Note the green flavor contains Babao, which is not safe for pregnancy.

Conclusion

Incorporating shakes and smoothies into your diet is a convenient and nutritious way to manage diabetes. Whether you opt for pre-made options or enjoy creating your own recipes at home, these drinks can provide the essential nutrients while helping to regulate blood sugar levels. By choosing high-quality ingredients and being mindful of your nutritional needs, you can enjoy delicious and healthful shakes and smoothies that support your well-being.