Smoothies for Diabetes and High Blood Pressure
The smoothie is a popular drink that has been gaining a lot of traction lately. Everyone is into the smoothie craze. There are smoothies for weight loss, and there are smoothies for detoxification. There are even smoothies for diabetes and smoothies for high blood pressure.
What Is Diabetes?
Diabetes is a condition where the amount of sugar in your blood is too high. This happens because of two things. First, your body either does not respond to insulin. Or second, your body can’t produce insulin. Insulin is responsible for turning sugar into food for your body’s cells.
There are two types of diabetes. First is type 1, where your body cannot produce insulin. Type 2 diabetes is when your body can’t use insulin or can’t produce the right amount of insulin your body needs.
What Is High Blood Pressure?
This condition is also known as hypertension. It is known as the “silent killer.” This is because it has no obvious symptoms. Many people are not aware if they have it. High blood pressure means your blood is pumping through your heart and blood vessels with too much force.
Relationship between Diabetes and High Blood Pressure
It is not known why there is a connection between the two diseases. However, it is widely assumed that obesity, inactivity, and a high-fat and high-sodium diet lead to both conditions.
Around 25 percent of people with type 1 diabetes have high blood pressure. In addition, 80 percent of people diagnosed with type 2 diabetes have high blood pressure. People with diabetes have to constantly monitor their blood pressure.
Luckily, even if you have the two conditions, that doesn’t mean you have to miss out. Here are smoothies for diabetes and high blood pressure you can try for yourselves.
Smoothies for Diabetes
Smoothies for diabetes should ideally have an average of 45-60 grams of good carbohydrates. Healthy portions of fiber, protein, and healthy fat should also be included. These slow down the rate of the conversion of carbohydrates to sugar. It also slows down its absorption into the bloodstream. In addition, smoothies for diabetes should also have ingredients with a low glycemic index.
Lean and Green Smoothie
Kale is a nonstarchy vegetable. It’s a great ingredient to a diabetes meal plan. It adds fiber and other nutritional benefits. This is one of the smoothies for diabetes that’s very easy to prepare.
2½ cups kale leaves
1 cup pineapple, cubed
¾ cup apple juice, chilled
half a cup of seedless grapes, frozen
½ cup Granny Smith apple, chopped
First, place all ingredients in a blender. Mix everything until smooth.
Green Diabetic Smoothie
This smoothie for diabetes has some superfood ingredients. It also has no added sugar.
½ cup unsweetened almond milk
1 small orange, peeled but leave most of the pith
1 cup spinach or kale (or both)
½ cup berries of your choice, frozen
½ cup Greek yogurt
Mix all the ingredients in a blender until desired consistency is reached.
Diabetic Oatmeal Breakfast Smoothie
Oatmeal is fat-free, sodium-free, and cholesterol-free—perfect for smoothies for diabetes. Along with flaxseed, they both have a high level of dietary fiber.
1 cup uncooked oats, ground
2 small bananas, frozen
3 cups skim milk
2 tablespoons flaxseed, ground
First, put all the ingredients in a blender. Next, blend until smooth and creamy. Serve and enjoy!
Matcha Green Tea Smoothie
2 teaspoons matcha green tea powder
3 tablespoons hot water
a cup of skim milk
1 cup crushed ice
First, mix the green tea powder with the hot water until it forms a paste. Next, add the rest of the ingredients (except the crushed ice) into a blender. Blend until fully incorporated. Lastly, add in the ice until you reach the thickness you want.
Berry Delicious Nutty Smoothie
Almonds reduce the rise in glucose and insulin levels. Plus, the berries in this recipe are great for diabetics as they are loaded with antioxidants, vitamins, and also fiber. They also have a low glycemic index.
⅔ cup skim milk
½ medium banana
1 tablespoon natural peanut, walnut, or almond butter
1 tablespoon almonds
½ cup kale leaves
½ cup unsweetened raspberries, frozen
4-5 medium strawberries
½ cup ice cubes
Add all the ingredients into a blender, except the ice. Blend until smooth. Finally, add the ice cubes gradually for the desired consistency.
Leafy Green Carrot Smoothie
This smoothie is loaded with antioxidants that reduce diabetic complications. They also protect pancreatic beta-cells from glucose toxicity. And lastly, antioxidants help in the overall management of diabetes.
In addition, leafy green vegetables (like spinach and cabbage) also reduces the risk of type 2 diabetes.
½ cup skim milk
1 tablespoon flaxseed
½ cup red or green grapes
1 medium carrot, chopped
½ cup fresh spinach
half a cup of green cabbage, chopped
½ cup unsweetened peach slices, frozen
half a cup of ice cubes
First, place grapes, spinach, flaxseed, carrot, cabbage, and peach slices in a blender. Blend until somewhat smooth. Next, add the milk. Continue blending until completely smooth. Finally, add the ice cubes until thickness is achieved.
Smoothies for High Blood Pressure
For smoothies for high blood pressure, make sure you get ingredients with carotenoids. Some examples are lutein, beta-carotene, and cryptoxanthin. Potassium is also very effective in lowering blood pressure. Basically, any kind of fruit and vegetable has a positive effect in lowering high blood pressure.
Good Morning Smoothie
This recipe has ingredients that stabilizes the blood pressure. Beets and spinach have a good amount of iron, nitrates, magnesium, and vitamins A and C that open up the blood vessels and lowers the pressure of the blood flow. In addition, it detoxifies the body too.
1 cup beets, chopped
1 cup strawberries, chopped
8 ounces almond milk
1 orange, peeled and deseeded
3 cups baby spinach
First pour the milk in the blender. Next, gradually add in the ingredients. Blend until smooth. This is best to drink in the mornings.
Peachy Keen Smoothie
Peaches are a great source of potassium. They also have a low sodium content, which regulates the water balance in your body, thus lowering high blood pressure. In addition, carrots are high in potassium and beta-carotene. These normalize your blood pressure as well.
This is a quick fix if your blood pressure shoots up.
2 medium carrots, chopped
4-6 ounces fresh water
1 head butter lettuce
2 apricots, pitted
1 teaspoon pure vanilla extract
First, blend all solid ingredients completely. Next, add in the vanilla extract. Blend again. Finally, gradually add in the water for desired consistency.
This is one of the simple smoothies for high blood pressure to make. It contains a heart-healthy trifecta of magnesium, potassium, and nitrate. Dietary nitrate found in the beets aids blood flow. In addition, celery has a low salt content. It also has other properties that regulate blood pressure.
½ cup cooked beets, sliced
1½ pineapple chunks, frozen
¼ cup celery leaves
1 cup vanilla almond milk
½ cup fresh orange juice
Combine all ingredients in a blender. Purée until smooth. Serve and enjoy.
Pomegranate-Apple Green Smoothie
A study shows that pomegranate juice has a healthy effect on cholesterol and blood pressure. Another study also shows that the intake of this juice for a year reduces systolic blood pressure by 21 percent.
8 ounces pomegranate juice
1 apple, cored
2 cups baby spinach
Add each ingredient in the order listed. Blend everything together until well mixed.
Guava Green Smoothie
The guava fruit has a positive effect on high blood pressure. A published study in the Journal of Human Hypertension shows that the guava reduces cholesterol and blood pressure. This is because of its high potassium content.
8 ounces unsweetened coconut milk
2 large guavas, deseeded
1 small orange, peeled and deseeded
2 cups baby spinach
First add the guava, banana, and orange in the blender. Mix until they are broken down into little chunks. Next add the coconut milk. Continue blending until a little smoother. Then add the spinach. Finally, blend everything together until completely smooth.
Blueberries contain antioxidants that restrict the production of nitric oxide. This reduces the inflammation of the blood arteries. This is one of the smoothies for high blood pressure that has essential probiotics, potassium, and dietary nitrate for stabilizing blood pressure levels.
1 cup blueberries, frozen
1 cup plain nonfat yogurt
1 cup baby spinach
First, dump all the ingredients into a blender. Mix thoroughly. Lastly, you can add ice to have a thicker consistency.