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One of THE biggest questions I get is about whether or not diabetics should consume green smoothies. I will attempt to answer this question in this post.
First, you should know that I am not a doctor, and that absolutely nothing in this post should be taken as medical advice. Always work with your doctor before making any dietary or lifestyle changes when you have a medical condition, such as diabetes. Keep in mind that your results may vary from somebody else’s.
Okay, now with that out of the way…
The biggest concern that diabetics have about green smoothies is their sugar content. It is true that fruit contains glucose (and fructose). People with metabolic disorders such as diabetes should strictly monitor their carbohydrate intake – including the amount of sugar that they get from each meal. But this doesn’t mean that you can’t have any fruit, or that green smoothies are not for you.
Fresh, whole fruits, as well as blended green smoothies not only provide a healthy way for diabetics to get more fruits and vegetables in their diet, green smoothies also may help reverse some of the diet and lifestyle problems that exacerbate diabetes, or contributes to its progression.
I have collected countless testimonies from readers here on Incredible Smoothies who have told me about how green smoothies have benefited their diabetic condition. I have heard from people who no longer need anti-diabetes medication, and who have brought their high blood sugar into the normal range!
One of the most striking green smoothie success stories I’ve published on Incredible Smoothies was from a reader named Charles. He told me about how green smoothies helped him lose 35 pounds in 11 weeks, and his doctor took him off insulin! You can read his inspiring story .
Two other stories I’ve published came from two women who were pre-diabetic and taking Metformin (an anti-diabetes medication). , while and her blood sugar went from high to normal.
And then there’s . Her fasting glucose went from 169 (high) to 94 (normal).
These stories are pretty typical of what I hear from type 2 diabetics who start drinking green smoothies.
I can’t precisely tell you exactly what it is about green smoothies that lower (and normalize) abnormal blood sugar in certain individuals with type 2 diabetes. I don’t believe that there is a specific fruit or vegetable combination that does the trick. Instead, a daily green smoothie kicks off a chain-reaction of lifestyle changes that reduce or eliminate the factors that exacerbate the disease, and reverses the condition in some individuals.
The top three benefits of green smoothies for type 2 diabetes are:
I reached out to my readers with type 2 diabetes for green smoothie recipes. I’ve compiled the list here, along with some anecdotes about how each recipe affects their blood sugar.
Blast all the ingredients in a Nutri Bullet and enjoy! Makes around 8 to 10 ounces.
Calories: 343 | Fat: 12g | Protein: 13g | Carbs: 45g | Sugar: 10g | Calcium: 13% | Iron: 4.8mg | Vitamin A: 21% | Vitamin C: 41% |
I drink one green smoothie every morning. I have tested before having a green smoothie in the morning and then went to an exercise class, tested again, and it made blood sugar go into the normal range. Example: Morning blood sugar was 130, two or three hours later it was 95! Normal range!
I have a green smoothie every morning for breakfast and it is:
water to adjust consistency to personal preference
Calories: 239 | Fat: 6g | Protein: 13g | Carbs: 39g | Sugar: 21g | Calcium: 15% | Iron: 3.2mg | Vitamin A: 91% | Vitamin C: 219% |
This makes approximately 4 cups of finished smoothie.
To change it up, I will add a small handful of cilantro, a sprinkle of cayenne pepper, a tblsp of pureed pumpkin, or a tblsp of shredded coconut.
I am Type 2 (since 2008 when I quit smoking and gained 20 lbs), but am NOT on any medications for it, and never have been nor will I be if I can prevent it.
Because I add the protein powder to my smoothies, they don’t affect my blood sugar very much (well within the acceptable 2 point increase two hours after eating – Canadian measurements), certainly much less than a “conventional” breakfast did before. In general my blood sugar numbers have been steadily getting better since adding green smoothies to my lifestyle.
Calories: 275 | Fat: 13g | Protein: 18g | Carbs: 27g | Sugar: 13g | Calcium: 11% | Iron: 3.2mg | Vitamin A: 41% | Vitamin C: 89% |
I add water and blend. There’s nothing better than a Nutriblast in the morning!
The more careful I am with the ingredients, the less impact green smoothies have on my blood sugar level. Since I have been making green smoothies and eating at least a 50% raw diet raw (fruits and veggies), I have cut my insulin use in more than half! I can’t wait to see my A1C next month!
I drink one every morning when I wake up and take my medication. My diabetes is Prednisone-induced, so I have to take insulin (Novalin NPH 26 units) immediately after I take my Prednisone. I have a nutritious green smoothie and it has minimal impact on my blood sugar. As a result, I don’t have to take my Novalog Pen like I would with a normal breakfast.
Calories: 345 | Fat: 15g | Protein: 14g | Carbs: 41g | Sugar: 17g | Calcium: 14% | Iron: 4.1mg | Vitamin A: 79% | Vitamin C: 128% |
I blend it in NutriBullet until it becomes deliciously smooth and thick. Makes the full Bullet, about 24 ounces and 300 calories.
I drink two shakes per day. Sometimes three during the hot days as I make them ice cold and they are very refreshing.
They keep the blood sugar stable, yet deliver an extreme burst of energy. I can play tennis for two hours after having this little shake, performing at high level. Never feel any high-followed-by-crash. It’s amazing how great the green shakes work.
Calories: 282 | Fat: 13g | Protein: 6g | Carbs: 36g | Sugar: 15g | Calcium: 6% | Iron: 2.4mg | Vitamin A: 41% | Vitamin C: 47% |
I blend the milk and greens first. add the banana the avocado last as it thickens the smoothie.
I drink 1 or two green smoothies each day, always for breakfast. I see less of a spike with smoothies than eating a “traditional” meal that is supposed to be for diabetics.
Calories: 476 | Fat: 15g | Protein: 14g | Carbs: 89g | Sugar: 47g | Calcium: 27% | Iron: 4.5mg | Vitamin A: 107% | Vitamin C: 309% |
My husband turned 62 on 4/29. He has type 2 diabetes & all the major issues that come with never being able to get control. Last November, we made some changes. Green Smoothies top the list. He no longer takes Humalog (was taking 150 units a day). He is still taking Lantus (100 units a day), but cutting that back soon. His blood sugar is under control!!! His average is 124. No more spikes!
He has lost 50 pounds and is down to 260 now & feels good. We just finished a 4 day cleanse Fruits & veggies ONLY He did great if anything his sugar ran a bit low & had to eat more & often. I kept track of everything & checked his sugar hourly. Morning lemon water and chia seeds are a big key.
Current blend (Autumn in Australia) is –
* Fresh from my garden.
Blend using more yogurt to thicken or more water to dilute as required.
I have home made green smoothies every second day on average, usually for breakfast, as this suits my lifestyle best. My blood sugar levels are good following this sort of blend. If other fruit (e.g. banana or mango) is used, my readings are higher.
Banana-Avo-Plum
Calories: 449 | Fat: 8g | Protein: 14g | Carbs: 96g | Sugar: 54g | Calcium: 27% | Iron: 7.2mg | Vitamin A: 116% | Vitamin C: 605% |
I was one of those people who was worried about how my [blood] sugar would react to the smoothies since I am diabetic type 2. For the first week, I checked my blood sugar before and one hour and two hours after my green smoothies. My fingers were so sore that week but what I learned is that the smoothies seem to have a normalizing affect on my blood sugar level instead of increasing it.
When I have it available I add kombucha or other fermented drink instead of part of the water. I used to add yogurt, but learned that dairy products stop the raw cacao benefits. So I keep any dairy for later in the day.
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