Dietitian Estée van Lingen highlights what you need to be aware of when preparing a health smoothie.

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A smoothie is generally a quick and easy-go-to drink to replace meals or have as a snack. But what makes a healthy smoothie?

The three main components that’s important when it comes to a smoothie is fibre, protein, and healthy fats. All three of these will assist in balancing the blood glucose levels.

Fibre

To increase fibre, you can add fruit, vegetables (both with the skin on where possible), seeds as well as grains (rolled oats).

Since people living with diabetes need to limit fruit intake per day, the general rule is to not have more than 1 serving fruit at once (equal to 1 medium-sized fruit or about 100 – 120g).

Types of fruit also play a role as high-GI fruits can spike blood glucose levels quicker. In this regard, lower GI fruits to include are apples, pears, berries, and citrus fruits.

Vegetables can include spinach, baby spinach, kale, cucumber, frozen cauliflower, broccoli, celery, beetroot, or even carrots.

When adding in oats, only add 1 serving (equal to 25g raw oats or 3 Tbsp.).

Protein

To get protein, you can use milk or plain unsweetened yoghurt, unsweetened protein powders, or even meal replacement options high in protein and lower in carbohydrates, such as Replace^® Diabetic. This is a low-GI meal replacement endorsed by the GI Foundation.

Nuts and seeds also contain protein so will also contribute to the total protein.

Portion sizes per serving will be 1 cup milk or 100g yoghurt or 1 serving of protein powder or meal replacement powder.

Healthy fats

These include nuts and seeds as mentioned. Good options are chia seeds, ground flaxseeds (when it’s not ground, the whole seed might pass through the digestive track without the benefit), sunflower or pumpkin seeds, almonds, cashews, walnuts, or even sugar-free nut butters, such as peanut butter or almond butter, etc.

Another great healthy fat addition will be avocado, especially to a green smoothie with apple, celery, cucumber, baby spinach, and water.

Portion sizes will also be important as fats do carry a bit more energy compared to carbohydrates and protein and can easily add on kilojoules. Portion sizes will be 1 level Tbsp. of seeds or about 6 nuts, or 1 tsp. nut butter. Avocado will be about ¼ of a small avocado.

More healthy additions

Healthy additions to a smoothie may also help fight inflammation. These include a variety of vegetables; purple, blue or red fruits; ginger; cinnamon; turmeric; cayenne pepper; freshly squeezed lemon juice (be careful not to add to milk or yoghurt-based smoothies as the milk will split); and fresh herbs like rosemary.

Go try a few options and combinations to find your star smoothie recipe.

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