Smoothies For Diabetics and High Blood Pressure

Introduction

Diabetes and high blood pressure are some of the most common causes of death globally. In the UK, cases of diabetes have doubled over the years and high blood pressure, often referred to as hypertension, is one of the biggest risk factors for various diseases. These two diseases often go hand in hand, as a person with high blood pressure is more likely to have diabetes and vice versa. A healthy diet plays an important role in the prevention and management of diabetes, especially type 2 diabetes and high blood pressure. Smoothies are a popular and healthy food choice in many homes and can be enjoyed by all as long as they are prepared according to the health needs of the person consuming them. A smoothie is a thick beverage made from fruits, vegetables, milk, and/or yogurt that is pureed in a blender. In this article, you will find recipes for the best smoothies for diabetics and people with high blood pressure and the corresponding consumption recommendations.  

Is drinking smoothies beneficial for diabetes and high blood pressure?

Diabetics and people with high blood pressure can also enjoy smoothies as long as they use suitable recipes. Drinking smoothies offers many health benefits for those with high blood sugar and those with hypertension, or both.

Fruits high in fibre, and fruits with antioxidants such as berries, peaches, and other fruits can be helpful in controlling blood sugar in diabetics.

The following are some of the benefits of consuming smoothies:

• High fibre content smoothies are great for maintaining healthy blood sugar levels because they don't raise blood sugar levels when eaten.¹
• Banana or berry-based smoothies are rich in antioxidants, which help reduce cell damage that leads to heart disease. 
• Nuts and seeds such as flaxseed, chia seeds, and hemp seeds are good and healthy sources of omega-3 fatty acids. Studies show that eating foods rich in omega-3 fatty acids is effective in lowering blood pressure and blood sugar levels.²
• Soy milk is a good source of calcium, vitamin D, and fibre. It has the potential to maintain a steady blood sugar level by slowing down the conversion process of starch into glucose. Consuming smoothies made with soy milk can help control blood sugar levels and prevent heart disease. 

Best smoothies for Diabetics 

Although diabetes is a manageable disease, there are few complications regarding diet choices. People with diabetes must watch what they eat and how much they eat. Smoothies are a great option and offer incredible health benefits, but they need to be prepared properly to avoid spikes in blood sugar.

Here is a list of diabetic-friendly smoothies with their recipes.

Superfood smoothies 

Superfood smoothies, as the name suggests, are super-filling smoothies that can replace a meal rather than be eaten as a snack. They provide the key nutrients that may be lacking in the typical diabetic diet. This smoothie is quick and easy to prepare and can be eaten at any time of the day. The ingredients needed for this smoothie are very simple and are likely readily available in your fridge.

Ingredients:

• Almond milk
• Blueberries
• Baby spinach 
• Bananas

There are so many superfood smoothies recipes, but here is one recommended by the American Diabetes Association which is very quick to prepare. The recipe is available here.

Lower-carb strawberry smoothie

Many regular smoothies are very high in carbohydrates. To include carbohydrates and maintain a healthy carbohydrate content, it is important to reduce the amount of fruit used to prepare the smoothie and use low-carb fruits such as strawberries. A lower-carb strawberry smoothie is a great option to stabilise blood sugar levels.

Ingredients used for this smoothie include:

• Strawberries 
• Soy milk or almond milk
• Greek yoghurt

You can try this lower-carb strawberry smoothie recipe at home.

Berry blast smoothie

Commonly eaten berries, especially cranberries, blueberries, raspberries, and strawberries, have been proven to control high blood sugar levels and insulin resistance in diabetes. ³   

Ingredients needed for a berry blast smoothie include;

• Blackberries
• Blueberries
• Raspberries 
• Kale
• Mangoes
• Coconut milk

Here’s a recipe for a tasty low glycemic index berry blast smoothie. 

Peach smoothie

This is a low-carb smoothie that can be prepared in just 5 minutes. It is simple to make with just 5 ingredients and is loaded with calcium. These 5 ingredients include;

• Skimmed milk
• Peaches
• Yoghurt
• Ice cubes
• Artificial sweetener (it’s advised to avoid artificial sweeteners) 

View the recipe here.

Joann’s green smoothie

This is a versatile and great way to get dietary fibre and protein. To prepare this smoothie you will need:

• Spinach
• Strawberries
• Blueberries
• Protein powder 
• Cinnamon
• Flax seeds
• Chia seeds 
• Raw pumpkin seeds or walnuts

View the recipe. 

The greenie green smoothie

Tired of salads every day? Try drinking your vegetables. This is a nutritious drink loaded with antioxidants in the form of vitamin C. The smoothie offers an explosion of flavours and freshness due to the presence of lime and mint. It is prepared with:

• Kale or spinach
• Lime juice
• Green grapes
• Fresh mint
• Water
• Apple
• Pear

 Try out this mouth-watering greenie green smoothie recipe.

Snickers smoothie

Want to add a chocolate-flavoured treat to your diet? A snickers smoothie is the best option. This smoothie has a healthy dietary fibre and protein content. It contains the following ingredients:

• Almond milk 
• Yoghurt 
• Protein powder
• Chia or flaxseeds
• Cocoa powder 
• Peanut or almond butter

A recipe suitable for people with diabetes is obtainable here.

Chia seed, coconut, and spinach smoothie

This delicious and filling smoothie contains just 5 grams of carbohydrates! You will need:

• Protein powder
• Chia seeds
• Spinach
• Coconut milk
• Ice cubes

The added chia seeds are full of antioxidants. They help cells repair and can prevent cardiovascular disease. Check out the recipe. 

Oatmeal breakfast smoothie

Oatmeal is a healthy meal option. This smoothie is a high dietary fibre diet, great for blood sugar control. It is also filling and helps prevent snacking. To prepare this smoothie, you will need:

• Oatmeal 
• Bananas
• Skimmed milk
• Flaxseed

View the recipe.

Best smoothies for high blood pressure 

Eating a low-fat diet rich in whole grains, fruits, and vegetables helps lower blood pressure. Reduce your salt intake and try to eat 5 servings of fruits and vegetables daily. Potassium, vitamin C, magnesium, vitamin D, and other minerals and nutrients aid in the control of blood pressure. Smoothies provide this recommended daily intake of fruits and vegetables which contain minerals and nutrients. 

Here are a few healthy smoothies for people with high blood pressure. 

Mango-Ginger Smoothie

Ginger contains several medicinal properties which are helpful for hypertension and general health. For a heart-healthy choice, opt for a mango-ginger smoothie. To prepare this delicious smoothie, you will need:

• Ginger 
• Mangoes
• Carrot juice 
• Red lentils
• Honey 

See recipe.

Strawberry-Banana Protein Smoothie

This smoothie contains a combination of antioxidants, protein, calcium, and omega-3 fatty acids, making it highly nutritious. Aside from the benefits it offers for lowering high blood pressure, its high calcium content is good for bone health. Ingredients needed:

• Banana
• Strawberries
• Mangoes
• Almond butter
• Flaxseed
• Greek yoghurt  

Try this nutritious recipe. 

Berry-Almond Smoothie Bowl

The berry almond smoothie is a heart-healthy and diabetes-friendly meal. It contains the following ingredients:

• Blueberries
• Raspberries
• Almond milk
• Banana
• Cinnamon
• Coconut flakes

View the recipe. 

Strawberry-Chocolate Smoothie

This is another chocolate-flavoured smoothie to satisfy your cravings. You will need:

• Chocolate almond milk
• Strawberries
• Almond butter
• Cocoa powder
• Honey 

See the recipe.

Spinach-Avocado Smoothie

This smoothie is low-calorie, creamy, and nutritious. It contains:

• Spinach
• Banana
• Avocado 
• Yoghurt  
• Honey 

View the recipe.

Strawberry-Blueberry-Banana Smoothie

This smoothie offers a burst of sweetness. It contains a healthy amount of calcium, dietary fibre, and protein. To make a strawberry-blueberry-banana smoothie, you will need:

• Blueberries
• Banana
• Strawberries
• Almond milk 
• Almond butter

View the recipe.

Other smoothie recipes for high blood pressure are available here.

What is the recommended intake portion for a smoothie?

Portion control is vital when it comes to smoothie intake. Diabetes UK recommends 1 small glass (150ml) of smoothies per day.  

Summary

In summary, smoothies can be enjoyed by diabetics and people with high blood pressure when prepared according to the health needs of those consuming them. They are a great way to pack fibre and vitamin-rich fruits and vegetables, protein, and good fats into one healthy, drinkable meal. It is recommended to consume 1 serving portion per day. Lastly, making healthy dietary choices can improve living with diabetes and high blood pressure.

Enjoy a smoothie today!