Breakfast is the most important meal of the day and it is your chance to give your body the kick start it needs to have the energy to burn through your day. As a diabetic, you need to plan your meals carefully so that you can get the energy that you need. Keep in mind that many people skip breakfast, this will not help in controlling your blood sugar levels. However, choosing the right foods for your first meal of the day has been proven to help with weight control, maintaining acceptable blood sugar levels and boosting performance during the day.

Smoothies can be your friend or they could be a huge calorie dump. So be careful as to the ingredients that you include. Make sure to take into account the rest of the calories that you need for the entire day.

If you are adding a protein or greens formula, make sure to read the labels. Many contain a large amount of sugar and extra calories that you do not need. Limit bananas as they have lots of sugar and carbohydrates. Use cucumber, kale, spinach, strawberries or any green leafy vegetables instead.

For a mid morning snack, adding rice milk is acceptable but if you are having a smoothie for a breakfast, add soy milk as this will give you more protein. If you do use rice milk for a breakfast smoothie, then have a poached or boiled egg or a small bowl of oatmeal with the smoothie so that you can get the protein you need.

If after drinking your smoothie, you feel that you did not get enough protein – have a slice of toast with a piece of cheese and save half the smoothie for your mid morning snack or afternoon snack.

I want to share one of my favorite Breakfast Smoothie Suggestions for the Healthy Diabetic with you – and I hope you enjoy it!

Zesty Blueberry Smoothie

1 cup rice milk, soya milk, almond milk (depending on your preference and the proteins you need)

1 cup fresh blueberries

1 cup spinach

1/2 cup cucumber

2/3 cup of Plain yogurt

Zest of 1/2 lemon and juice

1/2 tsp. cinnamon

1/2 cup ice (depending on your preference for thickness – please experiment)

Add all ingredients to a blender and enjoy!

Feel free to add any other ingredients, such as mango, strawberries, kale, ginger, raspberries, peaches – the list is endless.


Take care and stay healthy

Jane Brown

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