Low carbohydrate diets are commonly recommended for those with Type 2 diabetes but a new study published by researchers recently found that this type of diet can also improve blood sugar control in those with Type 1 diabetes. Of course, controlling sugar does not mean you cannot enjoy beautiful, brightly hued smoothies with a naturally sweet flavor. The key to getting the balance right is to select the right fruits, which will provide a plethora of nutrients you need to brave the day with zest and which can form part of a low-carbohydrate diet when consumed in moderation.
Fiber Rich Smoothies for Optimal Health
Fruits that are high in fiber are a magnificent choice for smoothies because they take a longer time to enter the bloodstream that simple carbohydrates. Fruits in this list include raspberries, mango, apples, bananas, oranges, blueberries, and strawberries. If you include apples, include the skin, since it is fiber-rich. One easy smoothie for berry lovers includes 1 cup berries, 200ml skimmed milk, and stevia to taste. Add one tablespoon of low-fat live yogurt probiotic goodness.
It’s Easy (and Tasty) Being Green
Leafy green vegetables like fresh spinach are make a beautiful, surprisingly subtle addition to smoothies and they are a great addition for everyone else in the family, since they can reduce the risk of Type 2 diabetes. Blend the juice of one large juicy orange, 2 cups of baby spinach, 1 stalk celery, 1 small cucumber, 2 inches fresh ginger, 1 apple, 1 cup raspberries, and a quarter cup of pineapple. Add a couple of rounded teaspoons of flax seeds, which are rich in Omega-3 essential fatty acids. These healthy fats promote heart health, boost the immune system, and battle inflammation. Once again, you can add half a teaspoon or more of stevia, a sweet addition to smoothies that can help stabilize blood sugar levels.
One for Exotic Fruit Lovers
For something a bit different, why not base your smoothie around an exotic fruit like guava or papaya? Guava actually reduces cholesterol and blood pressure so is also good for your all-around health. De-seed three large guavas and pop them into a blender with half a banana, six ounces of unsweetened coconut milk, half a small papaya, one juicy orange, and one cup of baby spinach. This smoothie is ideal for breakfast time since the coconut milk and wide array of fruits will keep you going until lunch without the slightest hunger pang.
When making your favorite smoothies, try to select fruits which are high in fiber and relatively low on the GI scale. You can still add fruits you love like bananas; just use half portions or consume in moderation. Finally, consider adding superfoods like spirulina, chia seeds, or matcha powder to boost your intake of life-giving antioxidants.