6 Delicious Diabetes-Friendly Smoothies

Written by Susan McQuillan, MS, RDN, CDN

Some commercially-prepared smoothies are just too high in carbohydrates, and especially sugar, to be healthy for anyone with diabetes. A smart smoothie choice contains some protein, some fat, and some carbs—the equivalent of a nutritionally balanced meal.

While you don’t have to follow an exact formula, keep the carbs under 20 g, and you’re well within recommendations for a healthy snack. And make sure those carbs come from fresh or frozen fruits and vegetables, so that you get some fiber in the mix.

The best way to ensure you get maximum nutrition and balance in a smoothie is to make it yourself! To make these smoothies, combine all the ingredients in a blender, cover, and whirl until smooth. Each recipe makes 2 servings (8-12 oz each). Save one for the next day or share with a friend or family member!

#1. Green Smoothie

1 cup greens, such as kale, spinach, or mixed; 1/2 ripe avocado; 1 small ripe banana; 1-inch piece of peeled gingerroot; 1 cup water

106 calories, 5 g protein, 6 g fat, 18 g carbohydrate, 4 g fiber, 16 mg sodium

#2. Tomato Basil Smoothie

1 cup low-fat plain yogurt; 2 ripe plum tomatoes, seeded and chopped; ½ cup peeled, seeded cucumber; 4 large basil leaves or ½ teaspoon dried basil; 1/8 teaspoon salt

86 calories, 7 g protein, 4 g fat, 11 g carbohydrate, 1 g fiber, 280 g sodium

#3. Pumpkin Pie Smoothie

½ cup cooked pumpkin (or winter squash or sweet potato); 1 cup low-fat unsweetened coconut milk; ¼ cup low-fat plain yogurt; 1 tablespoon peanut butter; ¼ teaspoon pumpkin pie spice

173 calories, 6 g protein 11 g fat, 12 g carbohydrate, 3 g fiber, 84 mg sodium

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#4. Cherry Almond Smoothie
1 cup pitted fresh sweet cherries (or ½ cup frozen); 1 cup unsweetened vanilla almond milk; 2 tablespoons almond butter, 1 tablespoon oat bran

175 calories, 5 g protein, 12 g fat, 19 g carbohydrate, 2 g fiber, 91 mg sodium

#5. Strawberry Banana Soy Smoothie

1/2 cup chopped soft or silken tofu; 1 cup halved strawberries; 1 small ripe banana, ¼ teaspoon cinnamon; 1 cup unsweetened vanilla soy milk

106 calories, 4 g protein, 3 g fat, 16 g carbohydrate, 3 g fiber, 100 mg sodium

#6. Pear Spice Smoothie

1 ripe pear, peeled, cored and cut up, 2 cups unsweetened vanilla almond milk, ¼ teaspoon cinnamon, 1/8 teaspoon nutmeg

78 calories, 1 g protein, 2 g fat, 12 g carbohydrate, 2 g fiber, 161 mg sodium

Smoothie Tips

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