Protein shakes and smoothies can contain a wide range of ingredients, many of which are diabetes-friendly. Read on for eight smoothie and protein shake recipes.

Protein shakes and smoothies can include almost any ingredient under the sun. So if you have diabetes, you may wonder how they’ll affect your blood sugar.

There’s no reason to shy away from these drinks. Here, we round up our top eight protein shake and smoothie recipes for people with diabetes.

Berries are high in fiber and polyphenols. According to a 2022 studyTrusted Source, polyphenols like the ones found in berries are able to reduce blood pressure, insulin resistance, and systemic inflammation.

The star of this green smoothie is the spinach. Spinach has hypoglycemic, anti-inflammatory, and anticancer properties, among other benefits. It also contains avocado. Avocado is a healthy fat that will keep you feeling full for longer.

This smoothie includes mint, which has antioxidant, anti-inflammatory, and anti-cancer properties. Mint also adds a refreshing kick to the drink.

The basil in this smoothie adds a unique flavor to a classic recipe. According to researchers, basil has many benefits, such as anti-inflammatory effects and protection against certain cancers.

This smoothie also uses Greek yogurtTrusted Source, so it’s a good option if you aren’t a big fan of using protein powders to get your protein in. Just make sure to use unsweetened Greek yogurt when making this smoothie.

In addition to the spinach, this superpower smoothie includes almond butter and bananas. Nut butters are a great source of protein that will help you feel full throughout the day.

Try to use nut butters that only contain nuts and water. Many premade nut butters contain added sugar, which could lead to a spike in blood glucose.

The cashews and dates in this smoothie give it a luxurious texture, similar to a real cheesecake. Dates contain polyphenols, which have anti-inflammatory and antioxidant properties. They are also rich in fiberTrusted Source.

CashewsTrusted Source are a good source of protein. Between the cashews and the protein powder, this smoothie will help keep you satiated.

Dark, leafy green vegetables like kale are recommended by the American Diabetes Association. Kale is a good source of fiber and contains other important nutrients, such as calcium and potassium.

Peanut butterTrusted Source is another good source of protein, but try to avoid peanut butter containing a lot of added sugar.

Research has found that blueberries can improve glucose metabolism and protect against diabetes-associated complications, such as retinopathy.

With just three ingredients, this simple smoothie contains a mere 9 grams of net carbs without compromising on flavor. Using frozen blueberries ensures that the flavor of the smoothie isn’t watered down by additional ice cubes.

Like the strawberry cheesecake smoothie, this smoothie also has a rich texture. However, instead of cashews and dates, it uses extra firm tofu and cream cheese. Tofu is a good source of protein and B vitamins.

The smoothie also contains lemon, which has antidiabetic and anti-inflammatory properties.

There are many protein sources you can add instead of protein powder. Other protein add-ins include:

Eating healthy fat with carbohydrates may help slow digestion. This can slow down the length of time it takes sugar to hit your bloodstream. Sources of healthy fats that taste great in protein drinks include:

If possible, add fiber to your protein drink. It helps slow your body’s absorption of sugar. Some protein drink-friendly fiber sources include:

While premade protein shakes and smoothies can contain a lot of added sugar, they are not off-limits if you have diabetes. You can still enjoy these drinks while maintaining a healthy, balanced diet.

These eight recipes are a great place to start. You can make them at home, where you can control the ingredients.