June 9


7 Smoothies That Won’t Spike Blood Sugar Levels

By Gabriela

June 9, 2021

When we think about a smoothie, we probably imagine a glass of health-boosting, natural blend that’s full of colorful fruits and vegetables. And that’s right; most smoothies are healthy, and many people use them to replace whole meals.

However, sometimes they include unhealthy ingredients that can ruin the beneficial properties of the rest of the good ingredients.

When it comes to diabetes, in particular, there are many factors to consider when making a smoothie. We shouldn’t just add whatever fruit or vegetable we like, or sweetened it with any sweetener.

Combining wrong ingredients can do more harm than good for our blood sugar levels. Also, we should avoid or at least replace sugar with honey for improving the taste of the beverage.

Last but not least, the portion size for smoothies is another important thing to have in mind when preparing a smoothie for someone with diabetes.

Instead of a large or supersize glass, use a regular juice glass for your smoothie.

But, what to put in our smoothie to avoid spiking our blood sugar levels? Well, here are several recipes for delicious, diabetes-friendly smoothies you can make every day.

1. Pumpkin Pie Smoothie

This smoothie is rich in protein and fiber, and low in fat, salt, and calories. It’s a non-dairy smoothie without Trans fats and cholesterol. Moreover, it’s high in vitamin A, potassium, calcium, and iron.

It has 181 calories, so it’s an excellent choice for a protein-rich breakfast, but not for a snack. This pumpkin pie smoothie is excellent for a weight loss program and great for muscles.


  • 1/2 large banana, ripe;
  • Hals a cup of pumpkin purée;
  • 1/2 tbsp. of honey;
  • Half a cup of unsweetened soy milk (you can also use coconut milk);
  • 1 of pumpkin pie spice;
  • 1/4 tsp. of pure vanilla extract;
  • 2 ice cubes.

Just mix all ingredients in a blender and enjoy.

2. Sweet Potato Smoothie

Portion size is crucial for this smoothie as sweet potatoes contain carbs. Even though this veggie is good for people with diabetes thanks to its vitamin A and fiber content, you should watch out for its carb content.

Adding almond milk to it would give your smoothie “good” fat and protein to our diet. This, in turn, could help improve our cholesterol levels.

Moreover, bananas can boost their vitamin and fiber content. Cinnamon, on the other hand, could help regulate our blood sugar.


  • Half a cup of unsweetened almond milk;
  • 1/2 cup of cooked and peeled sweet potato;
  • Half a banana (if you want a chilled beverage, use a frozen banana);
  • 1/4 tsp. of cinnamon to taste;
  • 1 tbsp. of almond butter or peanut butter.

Mix the ingredients to get a creamy smoothie.

3. Berry and Peanut Butter Smoothie

Natural peanut butter is rich in good protein and fat, low in carbs and salt, and free of sugar. Also, it contains some magnesium and vitamin B6. On the other hand, berries are an excellent source of vitamins, antioxidants, and fiber.

Blueberries, in particular, are packed with vitamin C, K, and manganese. Also, they contain fiber and even copper. Still, they have fruit sugar, and carbs, so use them as a meal replacement when we crave a combination of peanut butter and jelly.


  • 6 oz of light, soft silken tofu;
  • 2/3 cup of blueberries, frozen (you can also add some fresh blueberries if you like);
  • 1 1/4 cups of cool, vanilla-flavored almond milk;
  • 1/2 cup of cool, grape juice;
  • 2 tbsp. of creamy peanut butter;
  • Half a cup of crushed ice or small ice cubes.

Mix the ingredients in a blender, except for the ice. Add it gradually and blend it until smooth.

4. Mint, Cucumber, & Melon Smoothie

This is one fresh smoothie that can boost our vitamin and mineral levels. Cucumbers will provide us with magnesium, manganese, phosphorus, vitamin A, and fiber. On the other hand, they contain zero carbs, salt, or fat.

A cup of honeydew melon has 60 calories and 12 gr of carbs. Moreover, it’s high in fiber and water, as well as vitamin B, copper, phosphorus, pantothenic acid, and niacin.

Another ingredient is vitamin C-rich cauliflower which also includes vitamin A, K, B6, thiamin, riboflavin, magnesium, folate, and phosphorus.


  • 2 cups of cucumber, in 1-inch pieces;
  • 1 cup fresh cauliflower, coarsely chopped;
  • Half a cup of fresh mint leaves;
  • 2 cups honeydew melon, in 1-inch cubes;
  • 2 -3 tbsp. of honey;
  • 1/4 cup of water;
  • A cup of ice cubes.

Cook the cauliflower in enough boiling water to cover until tender, or around ten minutes. Don’t cover the saucepan. Cool it quickly by rinsing it with cold water and drain.

Next, blend the cauliflower with the rest of the ingredients, adding the ice cubes at the end. Blend until you get a smooth consistency.

5. Cocoa Powder & Green Tea Smoothie

The rich antioxidant content of green tea could help improve memory, weight loss, fat burn, and overall health.

Cocoa powder, on the other hand, helps lower insulin resistance in people with type 2 diabetes, as well as reduces bad cholesterol and increases good cholesterol levels. This smoothie is perfect for breakfast.


  • 1 tbsp. of green tea;
  • 1 tbsp. of cocoa powder, unsweetened;
  • A cup of almond milk;
  • A handful of raspberries, frozen.

Just blend the ingredients, and you’ll get a delicious, chocolate smoothie.

6. Cherry, Avocado, and Almond Milk Smoothie

Cherries are packed with fiber and vitamin C, and free of fat and salt. One cup of them provides 22 gr of carbs and 90 calories. Another ingredient in this recipe is avocado which contains a lot of fat, mainly good fat, but the portion size is something to remember when using it.

However, it is rich in folate, vitamin K, and fiber. Small amounts of avocado can help raise good cholesterol levels in the body.


  • Half an avocado;
  • 1 cup of unsweetened dark sweet or sour cherries, unsweetened and pitted;
  • 1 cup of unsweetened almond milk;
  • ½ cup frozen or fresh unsweetened blueberries.

Blend the ingredients until you get the desired consistency, and enjoy.

7. Fruity Flax Seed Smoothie

This is one of the most delicious smoothies on this list. Besides flax seeds, it has bananas and strawberries. A cup of strawberries has less than 12 gr of carbs, and lots of folates, vitamin A, C, fiber, and potassium.

They help regulate blood sugar levels and promote heart health. Avoid them if you have an allergic reaction to strawberries.


  • 2 tbsp. of ground flax seeds;
  • 1-1/2 cups of fresh strawberries;
  • Half a cup of soft tofu;
  • 2 tbsp. of skim milk;
  • Half a banana, medium and sliced in pieces;
  • 2 tbsp. of honey;
  • A cup of ice cubes.

Blend all ingredients and enjoy.

Which recipe would you try first?


  • Gabriela

    Co-Founder & Editor-in-Chief of Diabetes Health Page, Fitness trainer and instructor has dedicated her career to educating and informing people for over 10 years. As one of the most passionate diabetes advocates, Gabi has worked tirelessly to ensure that those people receive the education and support they need to properly manage their diabetes and achieve their health, fitness and weight loss goals.

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