Think logically here, just because you found a recipe on line or in a magazine that looks pleasing to the eye doesn’t mean it will be pleasing to your absorption and distribution system. For those of you who are pre-diabetic or diabetic especially, a fruit packed smoothie is going to spike your blood glucose levels, and that’s before you’ve hit your pancreas with all the other sugar based food you will no doubt nibble on throughout the day. That glass of juice, the apple for a snack (cause you are being ‘good’), the biscuit with a cuppa. Well you get my point, it is easy to lose track of the amount of sugar whether refined or natural (am guilty too). After all sugar is in everything! from the humble spud to the milk in your coffee. Share on X
And no, I am not vilifying sugar (or any food for that matter), heck I also like a bit of the sweet stuff now and again – I just want to highlight the fact that sometimes (depending on your health needs and goals) we can be doing more harm than good, thinking we are being ‘healthy’. Continued elevated blood glucose levels can lead to raised triglycerides, and yes we need some for good health but continued high levels put you at risk of developing metabolic syndrome.
Here are a few tips for getting you through that smoothie fix:
- Reduce the amount of fruits in your smoothies, don’t have all your allowance in one sitting (especially if you are diabetic) spread it out throughout the day.
- Have more vegetables, and get to know your green foods; such as chlorella, green tea powder or spirullina, they are a great source of multivitamins and minerals, proteins and antioxidants.
- Add some unflavoured protein powder and flax or chia seeds to the mix – the protein, fibre and good fats will slow the uptake of the sugars and keep you fuller for longer too, that way you are not having such a large spike in blood sugar levels.
- Use frozen fruit for smoothies, you will use less and get a thicker consistency – so you’ll slow down on the sip.
- Use cold water or coconut water in place of milk or yogurt – this will reduce the calories, and the coconut water will provide you with some much needed electrolytes, especially if you are exercising.
- Grains are not off limits, they are an excellent source of complex carbohydrate – to bulk up or thicken a smoothie – add a couple of table spoons of cooked wholegrain e.g. quinoa or barley grain.
- Aim to have 2 – 3 servings of fruit daily, fill up on vegetables – which are packed full of nutrients without the high sugar or calorie (especially those growing above ground)
Till next time, EAT mindfully, DRINK responsibly, and EXERCISE your mind and body!
***Disclaimer: Any of the information within this blog post and others on this site is for information and educational purposes only and is NOT intended to be taken as diagnosis, treatment, cure or to prevent any disease. Any reader concerned about his or her health is advised to seek medical advice from their GP or relevant medical professional***
