Diabetes in all its forms affects as many as 29 million people in the US alone, or 9.3% or the population. Of these, 8.1 million people, or nearly 28%, are undiagnosed! Diabetes is present when blood sugar levels become abnormally high, and the individual does not produce enough insulin.
Symptoms of diabetes include frequent urination, excessive weight gain or loss, extreme thirst and hunger, vision changes and problems, dry skin, tingling and numbness in the extremities, excessive tiredness, wounds that are slow to heal and an increase in infections.
Some of the complications associated with diabetes according to the CDC include heart disease, stroke; nerve damage, kidney damage, blindness; skin conditions, hearing impairment and a greater risk of Alzheimer’s disease.
Now the good news! Diabetes can be greatly helped by exercise and especially what you eat.
What to Look For
When considering ingredients for the best smoothie or juice for diabetes, look for fruits and veggies that are low in fat and sodium and rich in calcium and protein. Green smoothies are especially healthful.
Fruits to consider in moderation are kiwi, apples, pears, mango, and berries, all of which contain a type of sugar, fructose, which does not interfere with insulin levels. There are fruits that should be avoided, such as melon and pineapple.
Vegetables which are particularly helpful for diabetes are broccoli, spinach, kale, carrots, and kelp. These are also rich in beta-carotene, B-complex compounds, vitamin C, folate and manganese which are all necessary for a nutritious diet and optimal health. They are also high in fiber, which has been demonstrated to control blood sugar levels.
Also, look for produce low in overall carbohydrates and low on the glycemic index, while being high in fiber. Adding wheat germ is one way to accomplish this!
My favorite juice & smoothie recipe for diabetes:
- 4 Carrots
- 4 leaves of Kale
- 2 Apples
- 1 dash of powdered Kelp
- 1 tablespoon of Wheatgerm
- and for a smoothie add 1 cup of your favorite low-fat liquid
- Prep Time: 5 minutes
- Cook Time: 0 minutes
- Total Time: 5 minutes
- Yield: 20 oz.
Include the carrot peel for added nutrition.