Healthy Bites by Diabetic Supplies Inc.

A holiday weekend, cookout, party, or family gathering can sometimes throw your normal eating routine off.

Maybe you had more sweets than usual. Maybe meals happened later than normal. Maybe there were more carbs, snacks, or sugary drinks around than you typically eat.

That does not mean you need to “detox,” skip meals, or punish yourself the next day.

A better approach is simply to get back to the basics: balanced meals, hydration, fiber, protein, and foods that help you feel satisfied without loading up on added sugar.

One easy place to start? A smoothie — but not just any smoothie.

Not All Smoothies Are Blood-Sugar Friendly

Smoothies can sound healthy because they contain fruit, but some can quickly become very high in carbohydrates and added sugar.

A smoothie made with:

• Fruit juice
• A large banana
• Sweetened yogurt
• Honey
• Flavored syrup
• Several cups of fruit

can contain much more sugar than you may realize. The goal is not to remove fruit. The goal is to build the smoothie differently.

Fruit + Protein + Fiber + Healthy Fat

That combination can help slow digestion and may help glucose rise more gradually than a drink made mostly from fruit and juice.

Berry Balance Smoothie

Ingredients

• ½ cup mixed berries
• ¾ cup plain Greek yogurt
• ½ to ¾ cup unsweetened almond milk or another unsweetened milk
• 1 tablespoon chia seeds
• 1 small handful fresh spinach
• ¼ teaspoon cinnamon
• Ice as desired

Blend until smooth. If you prefer a thinner smoothie, add a little more unsweetened milk.

Why We Chose These Ingredients

Berries

Berries add natural sweetness while also providing fiber. Compared with many larger servings of tropical fruits, berries can be an easier way to add fruit flavor without making the smoothie overwhelmingly sweet. Keeping the portion around ½ cup also helps control how much carbohydrate is going into the drink.

Plain Greek Yogurt

Protein is one of the most important ingredients in this smoothie. Plain Greek yogurt adds protein without the added sugars often found in flavored yogurt. Protein can help make the smoothie more filling and slows down digestion compared with drinking fruit by itself.

Chia Seeds

Chia seeds are small, but they add both fiber and healthy fats. Fiber slows digestion and can help make a meal or snack more satisfying. The chia also helps give the smoothie a thicker texture.

Spinach

Spinach adds vitamins, minerals, and a little extra fiber without adding much carbohydrate. And once it is blended with berries and yogurt, you may barely taste it.

Cinnamon

Cinnamon adds flavor without adding sugar. We are not using it as a treatment for high blood sugar. It simply helps make the smoothie taste sweeter and warmer without needing honey or syrup.

The Difference Is in the Balance

A Sugar-Heavy Smoothie

Banana + pineapple + orange juice + sweetened yogurt + honey

It may contain nutritious ingredients, but together they can create a drink with a large amount of carbohydrate and sugar.

A More Balanced Smoothie

Berries + plain Greek yogurt + chia seeds + spinach + unsweetened milk

This version includes fruit, but it also includes protein, fiber and healthy fat. That balance is what makes the difference.

What If My Blood Sugar Is Already High?

A smoothie should not be treated like a medication for high blood sugar. If your glucose is running high, follow the treatment plan your healthcare provider has given you.

Drinking water, following your prescribed medication or insulin plan, monitoring your glucose and following your provider’s recommendations are more important than trying to find a food that will quickly “bring the number down.”

Healthy foods can support your overall routine, but they are not a substitute for medical treatment.

What About Low Blood Sugar?

This is important.

A balanced smoothie like this one is not usually the best first choice for treating an actual low blood sugar.

When glucose is low, fast-acting carbohydrate is generally used first because it can raise glucose more quickly.

Examples may include glucose tablets, glucose gel or another source of quickly absorbed carbohydrate based on your personal treatment plan.

Foods containing a lot of protein, fat or fiber can take longer to digest. Once the low has been treated, your healthcare provider may recommend a snack or meal depending on the situation.

Getting Back on Track Doesn’t Have to Be Complicated

One weekend or celebration does not have to determine what happens the rest of your week. Instead of focusing on what you ate yesterday, focus on what you can do today:

• Drink water regularly
• Return to your normal meal schedule
• Include protein with meals and snacks
• Choose foods with fiber
• Watch portions of sugary drinks and sweets
• Continue monitoring your glucose as directed
• Take medications as prescribed

And most importantly, don’t feel like you need to “make up” for a holiday meal by skipping food. The goal is simply to return to the routine that works for you.

Healthy Bites from Diabetic Supplies Inc.

Healthy eating with diabetes doesn’t have to mean giving up everything you enjoy. Small choices — like building a smoothie with protein, fiber and controlled portions of fruit — can make everyday meals and snacks more balanced.

Diabetic Supplies Inc. is here to help people living with diabetes access the supplies they need to stay on track.

Medicare • Medicaid • Most Major Insurance Plans

This article is for educational purposes only and is not a substitute for medical or nutritional advice. Individual carbohydrate needs, glucose targets and treatment plans vary. Talk with your healthcare provider or registered dietitian about what works best for you.