Protein shakes and smoothies can contain a wide range of ingredients, many of which are diabetes-friendly. Read on for eight smoothie and protein shake recipes.
Protein shakes and smoothies can include almost any ingredient under the sun. So if you have diabetes, you may wonder how they’ll affect your blood sugar.
There’s no reason to shy away from these drinks. Here, we round up our top eight protein shake and smoothie recipes for people with diabetes.
1. Protein berry shake
Berries are high in fiber and polyphenols. According to a 2022 studyTrusted Source, polyphenols like the ones found in berries are able to reduce blood pressure, insulin resistance, and systemic inflammation.
2. Green smoothie with spinach, cucumber, and pineapple
The star of this green smoothie is the spinach. Spinach has hypoglycemic, anti-inflammatory, and anticancer properties, among other benefits. It also contains avocado. Avocado is a healthy fat that will keep you feeling full for longer.
This smoothie includes mint, which has antioxidant, anti-inflammatory, and anti-cancer properties. Mint also adds a refreshing kick to the drink.
3. Blueberry and banana smoothie with basil
The basil in this smoothie adds a unique flavor to a classic recipe. According to researchers, basil has many benefits, such as anti-inflammatory effects and protection against certain cancers.
This smoothie also uses Greek yogurtTrusted Source, so it’s a good option if you aren’t a big fan of using protein powders to get your protein in. Just make sure to use unsweetened Greek yogurt when making this smoothie.
4. Banana, almond, and spinach smoothie
In addition to the spinach, this superpower smoothie includes almond butter and bananas. Nut butters are a great source of protein that will help you feel full throughout the day.
Try to use nut butters that only contain nuts and water. Many premade nut butters contain added sugar, which could lead to a spike in blood glucose.
5. Strawberry cheesecake smoothie
The cashews and dates in this smoothie give it a luxurious texture, similar to a real cheesecake. Dates contain polyphenols, which have anti-inflammatory and antioxidant properties. They are also rich in fiberTrusted Source.
CashewsTrusted Source are a good source of protein. Between the cashews and the protein powder, this smoothie will help keep you satiated.
6. Kale protein smoothie
Dark, leafy green vegetables like kale are recommended by the American Diabetes Association. Kale is a good source of fiber and contains other important nutrients, such as calcium and potassium.
Peanut butterTrusted Source is another good source of protein, but try to avoid peanut butter containing a lot of added sugar.