Hi fellow moms on the gestational diabetes journey (or anyone following a low-carb diet or in need of protein-packed options)!
"Navigating pregnancy with gestational diabetes can be a bit like riding a rollercoaster, especially when it comes to meal choices. As someone who's ridden the gestational diabetes 'rollercoaster,' I understand the challenge of finding flavorful yet diabetes-friendly options. One thing that kept me going was discovering delicious low-carb smoothies—perfect for breakfast or a snack. " - JULIJA, HIgedi's Founder
So grab your blender and get ready to whip up some refreshing treats that will keep you satisfied! 🥤
Here's a list of 12 smoothies that kept me satisfied without spiking my sugar levels:
*Please keep in mind that we're all unique, and what proves effective for one person may not yield the same results for another. Pregnant individuals with gestational diabetes often show heightened sensitivity to carbohydrates in the morning, so it's essential to bear this in mind when incorporating fruits into your smoothies.
½ cup of frozen raspberries
½ cup (approximately 120g) Greek yogurt
1/3 cup (80ml) unsweetened almond milk
1 tsp shredded coconut
Optional: ice, sweetener
TOTAL 12G CARBS
½ lime juice
1/3 avocado
1 cup (20 grams) baby spinach
½ cup (60g) cucumber
½ tsp ginger
1/3 cup (80ml) almond milk
TOTAL 12G CARBS
1/3 cup frozen blueberries
½ cup (120 ml) full-fat coconut milk
½ cup (120 ml) almond milk
1 tsp chia seeds
TOTAL: 13G CARBS
½ cup (120 ml) full-fat coconut milk
½ cup (120 ml) almond milk
1 cup (20 grams) spinach
¼ banana
1 tsp grated fresh ginger
1 tsp shredded coconut
TOTAL: 13G CARBS
½ cup raspberries
1/3 avocado
½ cup (120 ml) frozen full-fat coconut milk
1/2 cup (120 ml) almond milk
TOTAL 15G CARBS
1 kiwi (leave the skin on for added nutrition)
1 cup (20 grams) baby spinach
1/3 cup (80 ml) frozen full-fat coconut milk
½ cup (120 ml) almond milk
TOTAL 15G CARBS
½ cup of sliced strawberries
½ cup (120 grams) frozen Greek yogurt cubes
1/2 cup (120 ml) unsweetened almond milk
1 cup (20 grams) baby spinach
1 tsp chia seeds
TOTAL 15G CARBS
#8 1 cup (240 ml) of unsweetened almond milk
½ cup of frozen raspberries
1 cup (20 grams) of baby spinach (or sub kale +5g carbs)
1 tbsp (16 grams) of almond butter
1/8 tsp of cinnamon, or more to taste
TOTAL 14.5G CARBS
1 cup (120 ml) of unsweetened almond milk
¼ cup (28 grams) of raw cashews
1 cup (20 grams) of baby spinach
1 tbsp shredded coconut
1 tbsp (15 ml) of lime juice
TOTAL 16G CARBS
½ cup (120 ml) full-fat coconut milk (frozen into cubes)
½ cup (120 ml) almond milk
2 tbsp cocoa
1 tbsp peanut butter
¼ banana
TOTAL 20G CARBS
1 cup (240 ml) of unsweetened almond milk
1 cup (100 grams) of frozen cauliflower florets
1 tbsp (16 grams) of almond butter
1 tbsp of unsweetened cocoa powder
1/3 frozen banana
TOTAL 22G CARBS
½ cup (120 ml) almond milk
½ cup (120 ml) frozen almond milk cubes
¼ cup (32 grams) cashews
1 cup (20 grams) baby spinach
1 tbsp cocoa powder
1/3 frozen banana
TOTAL 24G CARBS
Here's a list of an extra 20 add-ons (or toppings for smoothie bowls):
#1 Blueberries: 1 cup (148g) 21g carbs
#2 Blackberries: 1 cup (144g) 13g carbs
#3 Raspberries: 1 cup (123g) 15g carbs
#4 Strawberries: 1 cup halved (152g) 12g carbs
#5 Pecans: 1 cup (109g) 14g carbs (only 4 net carbs)
#6 Macadamia: 1 cup (132g) 20g carbs (only 8 net carbs)
#7 Walnuts: 1 cup (100g) 8g carbs (6 net carbs)
#8 Hemp Hearts: 1 cup (158g) 6g carbs (2 net carbs)
#9 Chia Seeds: 1 cup (160g) 45g carbs (only 5 net carbs)
#10 Flax Seeds: 1 cup (168g) 36g carbs (only 4 net carbs)
#11 Pumpkin Seeds: 1 cup (129g) 11g carbs (9 net carbs)
#12 Coconut shredded: 1 cup (80g) 7g carbs (3 net carbs)
#13 Macadamia Nut Butter: 1 tbsp (16g) 2g carbs
#14 Hazelnut Butter: 1 tbsp (16g) 3g carbs
#15 Almond Butter: 1 tbsp (16g) 3g carbs
#16 Pecan Butter: 1 tbsp (16g) 2g carbs
#17 Peanut butter: 1 tbsp (16g) 3g carbs
#18 Unsweetened Cocoa Powder: 1 tbsp 2g carbs
#19 Date, pitted: 1 date (7g) 6g carbs
#20 Avocado: 1 avocado 12g carbs (high in fat but still fairly low in sugar)
We know that smoothies may not be everyone's initial go-to, particularly when navigating gestational diabetes. However, they're an option worth considering due to their incredible versatility.
We get it; carb content can be a concern. But here's a little insider tip: many pregnancy nutritionists categorize nuts and seeds as virtually zero-carbs, and nut butters as fats rather than carbs. So, while smoothies might not be the conventional choice, they offer a creative and customizable way to navigate gestational diabetes without compromising on taste or nutrition.
Cheers to embracing options that work for you and your unique journey!
Comments