7 Delicious Smoothies for Good Blood Sugar

by Tracy Davenport, Ph.D. Health Writer

A smoothie is a blended drink made from fruits and vegetables. Whether you have Type I or Type II Diabetes, smoothies can be a smart part of your diet. Choosing the smoothie ingredients is key in managing your blood sugar.

Thick peach smoothie.

Choose low fat

It is important to choose smoothies that use whole ingredients and preferably are either made at home or at an all-natural smoothie bar so that you know what is going into the drink. Not all smoothies are created equal. Try a Peach Melba Smoothie: Blend together: 1 cup skim milk, 1 cup frozen peaches, 1/4 cup non-fat yogurt, Sprinkle 1 Tbs. of crushed graham crackers on top

Small cups of berry smoothie topped with fresh berries.

Choose low calorie

Smoothies come in all different sizes. At some smoothie shops, you can order smoothies 24oz or larger. Even the lowest calorie ingredients add up if you include too much of them in a smoothie. Try a 16 oz Berry Nice Smoothie: 1 cup unsweetened coconut milk, 1 cup mixed frozen berries, 1/4 cup vanilla yogurt

Peanut butter banana smoothie.

Pick a protein

Especially if you are using a smoothie as a meal replacement, it is important that it includes a protein source. Greek yogurt, almond butter, peanut butter or protein powder are all good sources of protein for a smoothie. Try a Chunky Monkey Smoothie: 1 cup 2% dairy milk, 1/4 cup vanilla Greek yogurt, 2 Tbs. all natural peanut butter, 1 frozen banana

Black cherry smoothie and fresh cherries.

Go for low on the glycemic index

Not all carbohydrate foods are equal. The Glycemic Index is a relative ranking of foods according to how they affect blood glucose levels. Foods with a low index are absorbed slowly and don’t cause blood sugar to rise as fast. Try a Cherry Pie Smoothie: 1 cup frozen dark sweet cherries, 1/4 cup oats, 1/4 cup non-fat yogurt, 1/2 tsp vanilla extract, 1 cup unsweetened almond milk

Pumpkin smoothie.

Make it high in Vitamin D

Vitamin D is important for mood and bone density. Milk, leafy greens and Greek yogurt are all relatively high in vitamin D. Try a Pumpkin Pie Smoothie: 1 cup of frozen pumpkin (freeze in an ice cube tray), 1 cup of milk, 1/4 cup of low fat yogurt, 1/2 tsp of pumpkin pie spice, 1/2 tsp. vanilla extract

Spinach smoothie.

Make it nutrient dense

One of the best attributes of smoothies is how nutrient dense they can be. Pick as many superfoods as you can when choosing a smoothie. And don't worry - you can't taste that it's green. Try a Going Green Smoothie: 1 cup coconut milk, 1 splash lime juice, 1/2 cup pineapple, 1/2 cup blueberries, 1 cup spinach

Apple pie smoothie.

Satisfy your sweet tooth

Smoothies are a great way to “trick” your brain into thinking that you are having a completely decadent dessert when in fact, you are eating a healthy snack. Try an Apple Pie Smoothie: 1 cup frozen apples, 1 cup almond milk, 1/4 tsp. nutmeg, 1/4 tsp. cinnamon, 1/4 tsp. vanilla, 1 Tbs. maple syrup

Tracy Davenport, Ph.D.
Meet Our Writer
Tracy Davenport, Ph.D.

Davenport is the founder of Tracyshealthyliving.com. Using the latest scientific research, she helps people live their healthiest lives via one-on-one coaching, corporate talks, and sharing the more than 1,000 health-related articles she's authored.