Safe and Healthy Juicing Recipes for Diabetics

Juicing has become increasingly popular by the masses because of it health benefits. That said, for people with diabetes, juicing isn’t as straightforward as it is for others. Some of the most popular fruit juices are high in natural sugars which can really cause a lot of problems for a diabetic. For that reason we wanted to put together some of the foods to avoid, along with our favorite juicing recipes for diabetics.

With the right guidelines and recipes, people with diabetes can enjoy juicing just as much as the next person as long as they keep tabs on their blood sugar levels (blood glucose). Plus, they can get the health benefits that make juicing so popular while also giving their bodies what they need to keep their disease under control.

Juicing Guidelines for Diabetics

Juicing takes a lot of planning for a diabetic because it really has to be done right. Too much of the wrong ingredients can cause sudden changes in blood sugar levels (spikes), something diabetics tailor their diets to avoid. Here are some general rules that a diabetic should follow when juicing:

  • Drink small amounts of fruit juice or vegetable juice. No more than 8 ounces at a time is ideal.
  • Use only one piece of fruit per serving per recipe and make sure you only consume one serving at a time.
  • If you find that your juice is too bitter or not appetizing, don’t add more fruit. Instead, add vegetables that have a bit of sweetness, like carrots or yams.
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    It’s better to drink your juice with a meal. That way, your body is also getting the fats and proteins it needs which could help prevent high blood sugar spikes. Diabetics should never rely on juice alone for nutrition.
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    Stick with non-starchy green vegetables for juices that have little impact on blood sugar.

Food List

Before you begin making up recipes of your own, let’s take a look at the fruits you should avoid and those you can eat in moderation as well as some of the best vegetables to juice with.

Avoid:

These fruits have a high glycemic index which means they can cause blood sugar spikes. They can be used sparingly. The best time for a diabetic to ingest these fruits is after an hour of exercise when a blood sugar spike is less likely.

  • Bananas
  • Pineapple
  • Honeydew
  • Cantaloupe
  • Papaya
  • Mango
  • Watermelon

Eat in Moderation:

Because these fruits have a low glycemic index, they’re much safer for a diabetic diet. Remember, you should include one piece of fruit per serving per recipe. Any of these fruits will add the hint of sweetness that you might be missing from a green juice or one made exclusively from vegetables.

  • Apples
  • Pears
  • Oranges
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    Peaches
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    Plums
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    Strawberries
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    Blueberries
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    Raspberries
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    Grapefruit
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    Lemons
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    Limes

Best Juicing Foods for Diabetics

These are essentially diabetic superfoods. They have little effect on blood sugar but deliver the vitamins and minerals you need to maintain a healthy diet.

  • Spinach
  • Collard greens
  • Kale
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    Tomatoes
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    Artichoke
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    Asparagus
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    Brussels sprouts
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    Carrots
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    Cauliflower
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    Celery
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    Cucumber
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    Eggplant
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    Peppers
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    Radishes
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    Squash

Great Diabetic Juicing Recipes

Here are a few simple, delicious recipes that are safe to include in a diabetic diet.

Celery and Spinach Juice
  • 4 handfuls of spinach
  • 1 peeled large carrot
  • 1 peeled granny smith apple
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    2 stalks of celery

Blend all ingredients together, making sure the carrot and apple are peeled. If the finished product is a little too thick for your liking or if you want to add even more nutrition, add a whole cucumber.

Bell Pepper, Beet, and Kiwi
  • 2 handfuls of spinach
  • 1 orange or red bell pepper
  • 2 stalks of celery
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    1 beet, greens included
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    2 kiwis

The mix of sweetness from the kiwi with the zing of the pepper makes this an interesting and delicious combination.

Spinach and Berry Juice
  • 2 large handfuls of spinach
  • 1 cup of berries

Berries have a low glycemic index but still taste super sweet. They’re the perfect way to add some sweetness without using too much sugar.

Sweet and Spicy Sweet Potato Juice
  • 1 large sweet potato
  • 1 medium apple
  • 2 stalks celery
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    Cinnamon
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    Optional: ginger, if you like a little kick

This juice is sweet and warm, a great choice for fall. The cinnamon and sweet potato work really well together and the apple adds just the right amount of tart sweetness. If you want a little more of a kick, add in just a little bit of ginger.

Veggie Heavy
  • 2 stalks of celery
  • 1 orange or red pepper
  • ½ cucumber
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    1 handful spinach
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    1 peeled carrot
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    ½ bunch of cilantro
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    1 squeeze of lime

Squeeze the lime into the finished product if you want this to taste really fresh. The slight kick of the peppers with the cilantro and lime give this an almost Mexican flair. Add just a little bit of jalapeno pepper if you want a little bit of bite.

Sweet Broccoli Juice
  • 1 head of broccoli
  • 4 carrots
  • 1 large green apple

This recipe is a great example of how carrots can be used to sweeten things up. The broccoli has a bit of an earthy flavor and the apple adds a little bit of tart to the blend. It’s the sweetness of the carrot that really brings the whole thing together.

Be Safe, Be Smart

There is no reason that diabetes should stop anyone from benefiting from juicing but it’s important to understand the limitations. Diabetics cannot follow most standard recipes as some of the most popular sweet and juicy fruits can cause severe blood sugar spikes. While some people go on juice fasts or substitute juice for a meal, diabetics should never use it in place of food and should always make sure to consume a single serving as a part of a meal.

By incorporating a lot of leafy greens and relying on citrus fruits, berries, and carrots to add sweetness, there are some amazing tasty, diabetic recipes that provide all the health benefits while all but eliminating any risk. Remember, if you just have to add a big juicy mango or some pineapple, only do so after exercising to avoid any elevations in blood sugar.

These recipes are just the beginning. By using the lists of good fruits and veggies we provided, you can mix and match until you find the perfect recipe for you. Be safe, be smart, and get to juicing.

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