1 Cup — Diabetes Nutrition Facts

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https://www.bluecircle.foundation/food/green-smoothies

Green smoothies

CARBS

10g

PROTEINS

FATS

Advisable for a low-carb diabetes approach.

Quantity: 250ml

Glycemic Index: Low

Glycemic Load: Low

Fiber: 3g

Key Nutrients: Vitamins A, C, K, potassium, and antioxidants.

Health Impact: Green smoothies can be beneficial for diabetes management due to their low glycemic index and load, helping to stabilize blood sugar levels. The fiber content aids in slowing down digestion and reducing blood sugar spikes.

💉 Suggested Bolus

Consider pairing with a source of protein or healthy fats to further reduce the impact on blood sugar.

🍽️ Best Paired With (Veg)

Avocado and feta salad – Provides healthy fats and proteins to balance the smoothie's carbs
Zucchini noodles with pesto – Low-carb option to complement the smoothie's nutrients

🍽️ Best Paired With (Non Veg)

Grilled chicken breast with broccoli – Lean protein and fiber-rich vegetable to support blood sugar control
Salmon with asparagus – Omega-3 fatty acids and low-carb veggies for a balanced meal

🥄 Smart Substitutes

Kale smoothie – High in fiber and low in carbs, helps stabilize blood sugar levels
Spinach smoothie – Rich in nutrients and low in carbs, supports blood sugar management

⏱ Blood Sugar Timeline

0–15 min: Minimal impact on blood sugar due to fiber content
30–60 min: Gradual rise in blood sugar levels depending on ingredients
2–3 hr: Blood sugar should return to baseline if low-carb ingredients are used

“Many in the low-carb diabetes community find that green smoothies can be a convenient way to get nutrients without spiking blood sugar, especially when paired with protein and healthy fats.”
— BCDF community member

🧠 Lowering Impact Tip

Limit the amount of high-sugar fruits and add healthy fats or proteins to slow down digestion.

🤔 FAQs about Green smoothies

Can I add fruit to my green smoothie?

It's best to limit high-sugar fruits and opt for lower-carb options like berries or a small amount of apple to manage blood sugar levels.

How can I make my green smoothie more filling?

Adding protein sources like Greek yogurt, chia seeds, or protein powder can increase satiety and help stabilize blood sugar.

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