Green Smoothie Recipes For Type 2 Diabetes

One of THE biggest questions that arise is about whether or not diabetics should consume green smoothies. Here is how it goes??.

First, you should know that I am not a doctor, and that absolutely nothing in this post should be taken as medical advice. Always work with your doctor before making any dietary or lifestyle changes when you have a medical condition, such as diabetes. Keep in mind that your results may vary from somebody else’s.

                                                                                                                                                                                                

The biggest concern that diabetics have about green smoothies is their sugar content. It is true that fruit contains glucose (and fructose).

People with metabolic disorders such as diabetes should strictly monitor their carbohydrate intake – including the amount of sugar that they get from each meal. But this doesn’t mean that you can’t have any fruit, or that green smoothies are not for you.

Fresh, whole fruits, as well as blended green smoothies not only provide a healthy way for diabetics to get more fruits and vegetables in their diet, green smoothies also may help reverse some of the diet and lifestyle problems that exacerbate diabetes, or contributes to its progression.

Potential Ways Green Smoothies Benefit Diabetics

I can’t precisely tell you exactly what it is about green smoothies that lower (and normalize) abnormal blood sugar in certain individuals with type 2 diabetes. I don’t believe that there is a specific fruit or vegetable combination that does the trick. Instead, a daily green smoothie kicks off a chain-reaction of lifestyle changes that reduce or eliminate the factors that exacerbate the disease, and reverses the condition in some individuals.

The top three benefits of green smoothies for type 2 diabetes are:

1 – Weight Loss: Excess weight is a known risk factor for type 2 diabetes. Those who lose weight through diet and exercise are often able to reverse and effectively manage their diabetes. Green smoothies are a potent weight loss strategy that boosts fruit and vegetable intake.

2 – Energy to Exercise: Exercise is another method that is known to reduce the symptoms and severity of diabetes. The overwhelming majority of those I’ve interviewed who drink green smoothies report having more energy and exercising. Green smoothies are fitness food! Check out Michele’s story of how her daily green smoothie habit lead to her entire family running a 5K, and her running a half marathon!

3 – Healthier Diet Overall: Green smoothies are a step toward a diet and lifestyle overhaul that inevitably follows. The overwhelming majority of people I’ve interviewed who drink green smoothies on a regular basis also consume much less processed foods. Their diet evolves in a direction of plant-based, lower calorie, higher nutrition, health-supporting. I have experienced this in my own life as well.

Before green smoothies, I’d be lucky to get one serving of vegetables a day. Today, I will consume more than 12 servings of fruits and vegetables, most of which are in my green smoothies! Get more information about Smoothies here: http://tinyurl.com/grfaly9

Diabetic-Friendly Smoothie

Ø 1 cup almond milk

Ø 2 large handfuls of fresh spinach

Ø 1-2 scoops of protein powder

Ø 1 banana, preferably frozen

Ø 1 Tbsp. frozen apple juice concentrate

Ø 6-8 ice cubes

Makes 1-and-1/2 8 ounce glasses of smoothie.

I have been drinking at least one smoothie per day, and generally two smoothies per day, one at breakfast which includes oatmeal, and one for lunch or supper which includes spinach. I vary the ingredients, sometimes adding berries instead of apple juice concentrate, and cocoa powder in the morning oatmeal smoothie.

My daily glucose readings are continuing to drop. In May, my fasting morning reading was anywhere from 150 to 205, my 14 day average was 165 and my 30 day average was 156. My morning fasting glucose readings now range from 130 down to 84. My 14 day average is now 122 and my 30 day average is 132. Weight loss has been extremely slow, only about 1 pound a month, but energy level has increased and I have much less problems with foot neuropathy. I am 71 and moderately active.

Banana Almond Flax Smoothie

Welcome to one of my new absolute favorite healthy smoothies! This Banana Almond Flax Smoothie is like dessert for breakfast and I just can’t get enough of it! Once you try this smoothie you’re going to have to keep an extra stock of frozen bananas on hand at all times, it’s definitely a smoothie you’ll want to make regularly.

And the good news is that it’s packed with good for you ingredients. It’s made with almond butter, bananas, ground flax seeds, unsweetened almond milk, plain Greek yogurt, honey and just a few drops of almond extract which takes this smoothie for ordinary to extraordinary! I love when I can find something healthy like this that my whole family loves, kids included. I also love that it’s made with ingredients I always have on hand. One of the most convenient and delicious smoothies – what’s not to love here?

                                                                                                                                                                            

Make this soon! I’m almost certain that like me, you’re going to be hooked too. It’s so good you’ll dream about this smoothie! And like any other smoothie it only takes a few minutes to make so it’s a no brainer that you need to try it! (Note that this is double the recipe in the photos. Ahh and those almond butter swirls, whose ready to dive?).

Banana Almond Flax Smoothie

Yield: 1 smoothie

Ingredients

§  1 medium well ripened banana, peeled diced into pieces, frozen

§  2/3 cup unsweetened almond milk

§  1/3 cup fat free plain Greek yogurt

§  1 1/2 Tbsp creamy almond butter

§  1 Tbsp ground flaxseed meal

§  1 tsp honey

§  2 - 3 drops almond extract (pour into extract lid first then drop in blender so you don't add too much)

§  4 ice cubes (optional)

Directions

To a blender add banana, almond milk, Greek yogurt, almond butter, ground flaxseed, honey and almond extract. Blend until combined then add ice if desired and blend until smooth. Serve immediately.

My Early Morning Smoothie

                                

With the potential cleansing power of green smoothies. With this smoothie your skin will be spotless, you will have SO much energy. If you notice dark spots on your skin, marks that just refuse to completely heal, that will just vanished. And you can’t even begin to imagine how your body is benefiting internally!! There is no way you can deny the powerful affects these new detoxifying ingredients are having.

Just look what these ingredients can provide for you-

Spinach/Kale: These leafy greens are both great sources of amino acids (protein), calcium, beta carotene (vitamin A), vitamin K, iron, manganese, magnesium, zinc, folate, and selenium. All around super foods, spinach and kale are great for strengthening the body, creating beautiful skin, boosting the immune system, and providing important antioxidants. Also, each is full of fiber which is great for cleansing the colon!

Romaine: Contains vitamin C and beta carotene (vitamin A). These two nutrients work together in the body to prevent plaque from forming on artery walls. It is also a good source of potassium, folate, iron, vitamin K, manganese, vitamins B1 and B2, and chromium. Romaine helps to regulate blood pressure, build blood, and support body movement.

Cucumber: Highly hydrating, cucumbers are full of B vitamins, silica, and electrolytes that help build clearer, brighter skin. The vitamin C, caffeic acid, and electrolytes in cucumbers makes them great at fighting puffiness and bloating in the body, working as an anti-inflammatory team.

Celery: Very alkaline, full of calcium, magnesium, and potassium. Good source of B1, B2, B6, and C vitamins, folate, iron, and amino acids. Celery helps to lower high blood pressure and reduce puffiness. It contains compounds polyacetylene and pthalides which reduce inflammation and stress (causing blood vessels to dilate), respectively. Celery is a powerful detoxifier and colon cleanser.

Pear: Contains vitamins C, E, B, and K, copper, manganese, potassium, iron, magnesium, selenium, calcium, zinc, and folate. Pears are wonderful for the skin and supportive of both the lungs and the colon.

Banana: Contains vitamin B6 and magnesium which help promote better sleep. Bananas also have fiber, vitamin C, potassium, and vitamin A. They promote good digestion, prevent constipation, contribute to healthy blood pressure and cholesterol levels.

Lemon: Extremely alkaline, are high in vitamin C, and traces of calcium, potassium, and magnesium. Lemons are a powerful detoxifying agent. They support liver function, purify the blood, destroy free radicals and toxins, flush out bacteria, fight wrinkles and rejuvenate skin. Great for long-term weight loss.

Chia Seeds: These seeds swell 10 to 15 times their original size when placed in liquid, which makes them great for weight-loss. They also help stabilize blood sugar levels, providing you with longer lasting energy. Chia seeds are an excellent source of protein, calcium, anti-oxidants, and omega-3 fatty acids. 

Mint: Great source of vitamin C and beta carotene (vitamin A), copper, iron, potassium, magnesium, and calcium. Mint aids in digestion, is helpful in relieving congestion of the respiratory tract, and lowers blood pressure.

Parsley: A powerful detoxifier, parsley aids digestion, removes toxins from the body, acts as a diuretic by flushing out the kidneys, and purifies the blood. It contains vitamin A, C, and E, folate, iron, and anti-oxidants.

Cinnamon: Studies have found that cinnamon helps lower blood sugar, have anti-oxidant effects, fight bacteria, and reduce inflammation.

Ginger: Helps ease nausea, maintain proper blood circulation, improve nutrient absorption in the body, is anti-inflammatory, strengthens immune system, and fights common respiratory problems.

Turmeric: Very high in anti-oxidants, turmeric is a great anti-cancer agent. It is also anti-inflammatory and works as a blood cleanser. Cleansed blood results in clearer, brighter skin. 

Cayenne Pepper: An incredibly potent spice, cayenne pepper is often used to detoxify and cleanse the body (mostly due to capsaicin). It has anti-cold/flu properties, aids in digestion, has anti-fungal properties, helps discourage formation of blood clots, supports weight-loss, promotes heart health, and aids in joint-pain relief.

So, I am sure by now you get that this smoothie is crazy good for you. But… how does it taste?

Better than you would think! Haha. I am not going to go out of my way to try and convince you that this is the best thing I’ve ever tasted- it’s not. But it’s good. Definitely good. Especially with some help from a few drops of stevia. The flavor can ultimately be described as Ginger-Pear-Mint. You’ll have to try it for yourself to see- it will surprise you!

I’ve actually come to really enjoy the taste of this smoothie.

If you are new to the world of green smoothies though, I suggest you start out with something more mild like My Early Original Morning Smoothie. 

It’s a great way to introduce you without scaring you for life, ha.

What are you waiting for!? I DARE YOU to start green smoothie-ing in the mornings with me! You’ll thank me for it  

*If breastfeeding or pregnant, please try to add some extra healthy fats to this for you and your baby   For example- hemp seeds, almond butter, or milled flax seed*

• Low in saturated fat

• No cholesterol

• Low in sodium

• Very high in dietary fiber

• Very high in manganese

• High in magnesium

• High in potassium

• Very high in vitamin A

• Very high in vitamin B6

• Very high in vitamin C

Ingredients

• 1 cup spinach or torn kale leaves

• 1 cup torn romaine leaves

• ½ cup chopped cucumber

• ½ cup chopped celery

• 1 small pear (or ½ large), cored and chopped

• 1 banana, chopped (preferably frozen)

• 1 cup water or coconut water

• 1 tablespoon of fresh mint

• 1 tablespoon of fresh parsley

• ½ to 1 whole lemon, juiced

• ½ tablespoon chia seeds

• ¼-inch slice ginger root, peeled

• pinch of cayenne, optional

• pinch of cinnamon, optional

• pinch of turmeric, optional

• *USE AS MANY ORGANIC INGREDIENTS AS POSSIBLE*

Instructions

 Place ingredients in blender and blend until completely smooth. Sweeten additionally, as desired, with liquid stevia.

Notes

I always use almost ¼ cup of mint leaves. I absolutely LOVE the flavor it adds to this smoothie.

You can use ½ a green apple in place of the pear.

Cilantro can be substituted for Mint.

Tropical Cilantro Detox Smoothie

There are several detox smoothie recipes you can try. Try to peruse them, 

Here’s my current favorite detox smoothie:

Tropical Cilantro Smoothie Recipe

The Ingredients

·        1 cup water

·        1/2 cup cilantro

·        1 cup fresh or frozen pineapple chunks

·        1 cup fresh or frozen mango chunks

·        Juice of 1/2 lime

·        A dash of Celtic sea salt or other high quality salt

The Add-ons

§  1/4 avocado

§  1/2 cup fresh or frozen papaya chunks

§  A little ginger

Show Time

Place all of the ingredients into your blender and blend for 30-45 seconds or until the desired consistency is reached
                                                   

Detoxifying Smoothie Ingredients

Traditional detox diets are faddish, extreme, and usually don’t do much good. You can’t keep up with a diet like that over the long term. Instead, try consuming foods every day that have detoxifying properties. Add to that other cleansing lifestyle activities like getting exercise, drinking plenty of clean water, and avoiding toxins, and you will never need a drastic detox.

Lemons and Limes: Lemons and limes are powerful little citrus fruits. Packed with vitamin C, a potent antioxidant, the fruits also help to restore the acid and alkaline balance in your body. This makes it easier for your body to naturally flush out toxins.

                                                                                                                           

Cilantro: This controversial herb is a great way to eliminate heavy metals from your body. Not everyone loves the flavor of cilantro, but compounds in the leaves of the plant can bind to heavy metals like lead and mercury, and flush them out of your body. If you love this herb, it is easy to add a handful to your next green smoothie. If you can’t stand the taste, try parsley, which has a lesser, but similar effect on the body.

Fennel: Fennel is a tasty root vegetable with a light licorice flavor. Fennel is a diuretic, which means it flushes fluids out of the body, and has anti-inflammatory properties. It also activates an antioxidant in the liver called glutathione. This compound attaches to and removes damaging free radicals. You can juice fennel for an easy smoothie additive.

Watermelon: This delicious and refreshing summer fruit is also a great cleanser. In particular, watermelon helps to cleanse the liver and the kidneys. It is a powerful hydrator thanks to the high amount of water. This fruit can keep you hydrated while also flushing out toxins.

Ginger: Ginger is a fantastic smoothie additive for detoxing. It promotes good digestion and helps to flush waste out of your system by pushing foods through your digestive tract more quickly. Ginger also makes you feel better when you have an upset stomach and has anti-

inflammatory properties.

Dandelion Greens: These are not the most common greens that you will see in the supermarket, but they are the best when it comes to cleansing. Compounds in dandelion greens promote good liver and kidney function and help these organs to better flush toxins from the body. Additionally, dandelion greens act like a diuretic and have a slight laxative effect, further cleansing the body. Early spring greens taste best, but later, more bitter greens can be hidden in flavorful smoothies.

Green Tea: Tea is a great liquid for smoothies, especially if you are detoxing. It has no calories, and if you use green tea, it will add lots of antioxidants, including EGCG, which helps to protect the liver from toxin damage. Green tea is also a diuretic, so it will help you produce urine and pass more toxins from your body.

Kale: Kale provides the body with fiber and chlorophyll, both of which support the body’s natural detoxification efforts. Fiber binds with toxins and other undesirables in your digestive tract and helps usher them out. Chlorophyll helps to remove heavy metals and other toxins from the body. In order to successfully detox you need to get the waste out.

Watercress: For a cleansing green that will not alter the flavor of your smoothie to any great extent, try fresh watercress. This delicate green is a powerful cleanser because it helps to improve circulation and oxygenate body tissues. By increasing circulation, your body can more effectively flush out toxins. As an added bonus, watercress improves the appearance of skin.

Arugula: This is another light green that you can easily pack into a smoothie without adding much flavor. Arugula does have a little bit of a spicy kick, but the taste is still mild if you add it to a flavorful, fruity smoothie. Compounds in this green include those that help speed detoxification, like indole-3-carbinol and sulforaphane.

Wheatgrass: Long popular at juice bars, wheatgrass is young wheat and it is believed to have potent detoxifying abilities. The only disadvantage to using wheatgrass is that you need to juice it to get to the good stuff. The cell walls in wheatgrass are sturdy, so juicing is needed to break them down and to release the nutrients. If you have a juicer, a shot of wheatgrass juice in a smoothie will give you a good

detox kick.

Avocado: If you are detoxing to lose weight, you may feel like you need to avoid fats. Healthy fats, however, are important for cleansing the body. The monounsaturated fats in avocados help to release bile from the gall bladder and this promotes the passing of toxins. Furthermore, the fats help your body to absorb and use fat-soluble vitamins like A, D, E, and K. Along with the fat, avocados are also rich in fiber, which helps aid in digestion and the elimination of toxins. In a smoothie, avocado adds a rich flavor and creamy texture, and helps to keep you feeling full.

Cranberries: Cranberries help clear toxins and plaque buildup from the body by cleansing the organs involved in elimination and the lymphatic system. There’s even a popular cranberry juice detox diet, which I don’t advise, as a testament to their cleansing prowess.

Apples: Apples are a good way to add sweetness and flavor to a smoothie without adding too much sugar. In addition to their natural sweeteners, apples are rich in pectin. This is a compound that absorbs toxins and helps your digestive system sweep them out of the body. Another compound in apples, glucaric acid, helps the body get rid of heavy metals and chemicals that are similar to estrogen.

Yogurt: Yogurt is a popular ingredient in smoothies. It adds creaminess and flavor, while also helping to give a smoothie the right texture. Yogurt is rich in probiotics, the bacteria that your digestive system needs to function properly. These little microbes aid your digestion and also help to give your immune system a boost. Just make sure that you use plain yogurt. Flavored yogurts have a lot of added sugar. If you also need more protein in your diet, use Greek style yogurt.

Pineapple: Pineapple is a delicious fruit that adds a wonderful, sweet flavor to smoothies. It also contains an enzyme, called bromelain, that helps improve digestion and cleanses the colon. Just be careful when adding pineapple to a smoothie with dairy products. The high acid content of the fruit can curdle milk.

Spirulina & Chlorella: These potent green superfoods have been shown to help detox heavy metals from the body. They bind to and usher heavy metals out of the body through the process of chelation. Spirulina and chlorella are also extremely nutritive.

Beets: The beet root is a delicious vegetable with a vibrant, purple-red color. Although often used in stews, soups, or roasts, beets actually work well with smoothies because they are naturally sweet. Beet juice, in particular, is easy to add to a smoothie recipe. The compounds that give beets their fantastic coloring are called betalains. Betalains have anti-inflammatory properties and help repair cells, especially in the liver where detoxification largely occurs. Beets also help to flush out the lymph nodes.

You have a lot of options when it comes to adding detox-friendly ingredients to your smoothies. Most of these either add a nice flavor to a smoothie, or can be hidden by other, more flavorful ingredients.

There are other foods that you may not want to put in a smoothie, but which can aid in detoxing your body. Try using these foods in your meals that supplement your smoothie diet. They include garlic, onions, sesame seeds, basil, artichokes, fennel, cabbage, broccoli, and collard greens. Getting more vitamin V (variety), or consuming an array of healthy foods is what this all boils down to.

Detoxing with Smoothies

Detox is a trendy word in health and beauty circles. It is short for detoxification, which refers to removing toxins from your body or cleansing your body of pollutants and chemicals. Detoxing is an integral part of maintaining and achieving vibrant health, and can also be a quick route to losing weight.

                                                                                                                                                                                                                                                      

We’re bombarded by chemicals and toxins on a daily basis. These come from the foods you eat, the air you breathe, the beauty products you apply to your body, and many other things you come into contact with. Ideally, we’d avoid coming into contact with all the bad guys, but that’s not possible. Our best bet is to reduce exposure and consume foods that help our body get the toxins out.

My personal detoxification strategy is to consume foods that bind to and help pass toxins out of the body, as well as those that support the body’s natural detoxification efforts. You can accomplish both of these at the same time with smoothies.

A quick note on detox diets, which are becoming increasingly more popular. A typical detox diet involves severely restricting calories and eating only those foods or liquids that help detoxify the body. This can last for a period of days, or even over a week. A traditional detox is not easy to do, and furthermore, there is little scientific evidence that it does you any good. Not only is it difficult to limit your calories so severely, doing so can actually cause you harm. Detoxing in this way can make you tired and fatigued. It can even lead you to have nutrient deficiencies or to become dangerously dehydrated. Extreme detox diets are risky and difficult. For these reasons, I do not advocate detox diets or detox smoothie diets.

A better approach to limiting and eliminating toxins from your body is to use regular and small detox strategies. This may include getting exercise every day, taking a sauna, drinking plenty of pure water, practicing dry skin brushing, and eating organic foods. You can also help detoxify your body a little bit every day by thoughtfully creating smoothies that include naturally detoxifying ingredients. There are many such ingredients that are tasty, nutritious, and promote toxin release that work well in smoothies. Include these in your daily smoothies to help keep your body clean and healthy.