Smoothies are a delicious and nutritious food. Whether you’re having one with breakfast or as a mid-day pick-me-up, smoothies can be a great way to add extra nutrition to your diet. But are smoothies good for people with diabetes? Whether you have type 1 diabetes or type 2 diabetes, here is everything you should know about how to incorporate smoothies safely into your diet to avoid blood sugar spikes.

Smoothies & Diabetes

A smoothie is a fruit- or vegetable-based drink enjoyed by people all over the world. But can they be good for people with diabetes, too? The quick answer is yes, people with diabetes can enjoy smoothies just like anyone else, but the long answer is a bit more complicated due to how careful diabetics need to be when choosing the foods they eat.

The Importance of Protein and Fiber for Diabetes

Protein and fiber are both incredibly important in the diets of people with diabetes. Without enough fiber and protein, people with diabetes are susceptible to blood sugar spikes. Plus, they’re also important for kidney health, staying fuller longer, and maintaining muscle, which are all important when pursuing a healthier lifestyle.

Protein is especially important because protein slows the rate at which sugar enters the bloodstream, leading to better glucose control. Meanwhile, the body can’t break down fiber, making it a nutrient that will never cause dangerous blood sugar spikes. Fiber also maintains digestive health and helps keep you feeling full, much like protein.

Because of these factors and more, protein and fiber are essential when planning meals for someone with diabetes, and they should be at the forefront of your mind when choosing a smoothie recipe.

Choosing Diabetes-Safe Ingredients

When choosing ingredients for a smoothie recipe, it’s important to prioritize fiber and protein. Fiber and protein increase the amount of time the body requires for blood sugar to increase, reducing the risk of blood sugar spikes.

Adding Fiber to Smoothies

• Whole fruits
  • Strawberries
  • Bananas
  • Kiwis
  • Pineapples
  • Blackberries
  • Blueberries
  • Avocado
• Leafy greens
  • Kale
  • Spinach
  • Chard
  • Collards
  • Romaine lettuce
  • Arugula
• Nuts and seeds
  • Peanut butter
  • Almond butter
  • Flaxseed
  • Chia seeds
  • Hemp seeds
  • Sunflower seeds
  • Pumpkin seeds
  • Sesame seeds

Adding Protein to Smoothies

• Protein powder
• Whey protein
• Pea protein
• Silken tofu
• Full-fat Greek yogurt
• Peanut butter
• Almond butter
• Hemp seeds
• Chia seeds

Smoothie Ingredients to Avoid

When making a diabetes-friendly smoothie, it’s important to be aware of the ingredients you’re using to avoid blood sugar levels spiking. For that reason, here are some different ingredients to avoid or only use sparingly in smoothies.

• Sweetened yogurt
• Sweetened milk
• Fruit juices
• High-GI or high-sugar fruits like grapes, cherries, mangoes, watermelon, and overripe bananas
• Ingredients containing added sugar, like canned fruit

However, this isn’t to say that diabetics can never enjoy a mango smoothie! People with diabetes can absolutely enjoy smoothies made with fruit juice, sweetened yogurt, or sugary fruits on occasion. The most important thing is balancing out their meals in other ways, which can include adding extras or fats to reduce the impact on blood sugar. Options include protein powder, greek yogurt, cottage cheese, chia and flax seeds, or vegetables to a smoothie to give it extra fiber or protein.

5 Diabetes-Friendly Smoothie Recipes

There are many great options when it comes to diabetes-friendly smoothies. If you like following a recipe, give one of these a try! All you need to do is combine the ingredients in a blender and blend until smooth.

1. Green Smoothie Recipe

• 1/2 cucumber, chopped
• 1/2 avocado, prepared
• 4 cups coconut water
• 1 cup pineapple, chunked
• 2 cups spinach
• 1/4 cup protein powder
• Mint to taste

2. Chocolate Peanut Butter Smoothie

• 1 cup unsweetened almond milk
• 2 tablespoons unsweetened cocoa powder
• 2 tablespoons peanut butter
• 1/4 vanilla extract
• 1 tablespoon chia seeds
• 1/2 cup ice (optional)
• Sugar substitute to taste

3. Peach Berry Smoothie

• 1 cup blueberries
• 1 cup strawberries, chopped
• 2 peaches, chopped
• 3/4 cups plain Greek yogurt
• 1 cup unsweetened soy milk
• 2 tablespoons ground flaxseed
• 1/2 cup ice (optional)

4. Kale Smoothie

• 1 cup unsweetened milk substitute
• 1/2 cup Greek yogurt
• 1 banana, sliced (though be sure not to use over-ripe bananas, as it can have an impact on blood sugar)
• 1 tablespoon peanut butter
• 2 cups fresh kale
• 1 cup ice (optional

5. Pumpkin Spice Protein Smoothie

• 1 cup unsweetened almond milk
• 2 barely-ripe bananas, sliced
• 1/2 cup pumpkin puree
• 2 dates, pitted
• 1 scoop vanilla protein powder
• 1/2 teaspoon vanilla extract
• 1 pinch ground nutmeg
• 1 pinch ground cinnamon
• 1 pinch ground cloves
• 1 pinch ground ginger

Incorporating Smoothies Into a Meal

Whether a smoothie works as a complete meal or needs additional foods depends on its nutritional profile and portion size. Some smoothies—like those with substantial protein, fiber, and calories (such as smoothies with over 500 calories, 25+ grams of protein, and 10+ grams of fiber)—can serve as balanced meals on their own.

For lighter smoothies that are lower in protein, fiber, or calories, consider pairing them with complementary foods to create a complete meal. When building a smoothie-centered breakfast, you might add whole-grain toast with avocado or a small portion of Greek yogurt with nuts. For lunch, pair a lighter smoothie with a modest serving of soup, half a sandwich, or a small salad with protein. At dinner, a smoothie can complement lean protein like grilled chicken or fish alongside roasted vegetables.

Pay attention to portion sizes when planning your smoothie meals. A nutrient-dense, calorie-rich smoothie may provide everything you need for a meal, while adding extra foods could result in consuming more calories and carbohydrates than necessary. Consider the smoothie’s ingredients, your hunger levels, and your daily nutritional needs when deciding whether to enjoy it alone or with additional foods.

The key is matching your smoothie choice to your nutritional goals—some smoothies are designed to be complete meals, while others work best as part of a larger eating occasion.

Can Diabetics Drink Smoothies?

Smoothies can absolutely be part of a healthy, diabetes-friendly diet when made with the right ingredients. By focusing on fiber-rich fruits, leafy greens, healthy fats, and quality protein sources, people with diabetes can enjoy smoothies without causing blood sugar spikes. As with any food choice, moderation and mindful preparation are essential. With a little planning, smoothies can be a convenient, nutritious, and enjoyable option for people managing diabetes.

Are you interested in talking to a dietitian to manage your diabetes or come up with meal plans? Sign up today, and talk to one of our dietitians at no cost to you!

Smoothie FAQ For Diabetes

Can Diabetics Use Frozen Smoothie Mixes?

Yes, but it’s important to be aware of what is in the mix. Some have added sugar or ingredients that may not be conducive to a balanced diabetes diet. When choosing a store-bought frozen smoothie mix, carefully read the ingredients to ensure that you know exactly what is in it before purchasing.

Is Juicing Just as Good For Diabetics?

Because of the similarities between juicing and smoothies, it can be easy to think that they’re equally nutritious. However, because juicing only uses the juice from fruits and vegetables, it means missing out on essential fiber that is otherwise present in smoothies due to using the entire fruit or vegetable. This is the main reason why smoothies are generally a better option for people with diabetes, but juicing can still be a healthy part of a diabetes diet.

Can Smoothies Cause Blood Sugar Spikes?

Yes. Smoothies, when not prepared correctly for a diabetic diet, can potentially cause blood sugar spikes. The primary reason for this occurring is due to too much sugar and not enough protein and fiber to offset it. This is why it’s important to use unsweetened ingredients and supplement smoothies with things like protein powders, whole-food proteins, or fiber-rich foods. Sometimes, protein powders have been known to cause blood sugar spikes. If this is the case, consider using whole-food protein additions instead.

Can Smoothies Affect Type 1 Diabetes More Than Type 2 Diabetes?

Not necessarily! Because both types of diabetes experience blood sugar spikes due to consuming sugar, both types are more or less equally susceptible.

Is There a Difference Between Fresh Fruit, Frozen Fruit, and Dried Fruit in Smoothies?

Fresh fruit and frozen fruit are the most similar nutrition-wise when it comes to smoothies. The biggest difference is simply that frozen berries and fruit will lend the smoothie an icier texture, which can be used as a substitute for adding ice. Dried fruit, however, has a higher sugar content and very low water content, meaning it’s best to use fewer dried fruits in a smoothie compared to fresh fruit (so as to minimize potential blood sugar spikes). Some dried fruits may also have added sugar that wouldn’t normally be present in fresh or frozen fruit.