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healthy green smoothie for diabetics

How To Make A Healthy Green Smoothie For Diabetics

Green smoothies are all the rage these days. But are green smoothies really good for you? Sometimes yes and sometimes no! It really depends on what’s in them! A lot of times green smoothies are packing so much sugar you might as well drink a cola! Learn how to make a nutritious green smoothie that will help you fight off Type 2 Diabetes. It’ll taste good too! Read on to learn how to make a healthy green smoothie for diabetics. 


The purpose of a green smoothie is to eat a salad in a cup.

Unfortunately, blending up kale, spinach, parsley or other dark leafy greens with water tastes like pond sludge. Who wants to drink that? Not me!

That's why you need sweetener, and the best place to get it is from whole fruit.

But the key is to not overdo it!

If you follow my green smoothie rules AND secret formula, your smoothies won’t go overboard with the sweetness, and your blood sugar will remain stable.

Read on to the end of the blog post and I’ll give you my favorite green smoothie recipe.

5 Rules To Making A Healthy Green Smoothie For Diabetics

1. NEVER, NEVER, NEVER, NEVER use fruit juice in your green smoothie. Why? Too much sugar and no fiber! The key to you getting sensitive to insulin again is fiber. DO NOT USE JUICE.

2. NEVER buy green smoothies premade and bottled. Nutrients in fruit and veggies quickly oxidize once processed (Vitamin A, C, E, D, some B vitamins and folic acid oxidize). Once oxidized, your vitamins become useless. This means by the time you get your green smoothie in the bottle you’ve most definitely lost most of the nutrients.

3. Only use enough fruit to make the green smoothie taste pleasant.

4. Use a ton of greens (3 cups minimum).

5. Drink your green smoothie right away, or store the rest in the fridge.

So Let’s Learn How To Make A Healthy Green Smoothie For Diabetics!

First, my secret formula for a nutritious diabetes-busting healthy green smoothie.


Want help right now with Prediabetes Breakfast Ideas? CLICK HERE

The Greens

First you need some greens for your healthy green smoothie for diabetics!

Fresh is best. Frozen is second best. 3 cups of greens is your minimum (it also equals the average salad size).

The best greens to use are: (use individually or combine)

  • Fresh Kale (buy it in bunches, strip the leaves from the stem and use the leaves)
  • Fresh Spinach (buy it pre-washed in a bag)
  • Romaine Lettuce (buy it in a head)
  • Flat Leaf Parsley (buy it in bunches, you’ll find it in the produce section)

Flat Leaf Parsley is my all-time green smoothie fave! Sometimes it is called Italian Parsley.

Parsley is especially good because it contains a special plant nutrient called Myricetin.

Myricetin is a plant nutrient (flavonoid) that is known to lower blood sugars and decrease insulin resistance! So the more parsley you eat the better! (Bonus: learn how to make a delicious parsley salad here.)

The Fruit

Remember the purpose of your fruit is to make your green smoothie drinkable (and taste delish!). You CAN overdo it with the fruit, so quantity is the key! (I’ll give you some quantities below.)

And yes, you CAN eat fruit with Prediabetes (learn more about fruit and Prediabetes here).

Best Fruit to Use: (use one or two of the below)

  • Apples – Granny Smith have the least carbs of all apples.1/4 to 1/3 of an apple (peel on) is all you need.
  • Pears – Use pears just past ripe and not mushy. 1/4 is all you need. You can freeze pears (peel on) pre-cut in chunks.
  • Bananas – Freeze them in chunks, just past green. Learn more about what kind of bananas are ok for Prediabetes here. 1/4 frozen banana is all you need.
  • Berries – Use strawberries, raspberries, blueberries or blackberries. Berries are very low carb, so have as many as you want!
  • Pineapple – Yes, you can eat pineapple! A half of a one-inch slice is all you need.
  • Plums – Use plums just past ripe. 1/2 to 1 plum is all you need. You can freeze plums (peel on) pre-cut in chunks.
  • Mango – Fresh or frozen. 1/4 mango is all you need.

The Water

Use cold water! Nothing is more gross than a warm green smoothie! Yuk!

You’ll want to fill your blender with at least 2 cups of nice cold water. If you like thick smoothies, use a little less. If you want a really thin smoothie, add more.

Prediabetes and Dehydration Alert!

Did you know that dehydration makes your blood sugar higher? And chronic dehydration is common in Diabetics? All the more reason to drink lots of water with your green smoothie!

The Blending

Now you have to blend your creation of greens, fruit and water!

You can get a fancy blender and you’ll get a much smoother green smoothie, but when it comes to smoothies at least, any blender will do. Personally, I love using my Vitamix because my green smoothies come out smooth as silk! (Yum!)

If your blender is not very powerful, your smoothie will not be as smooth – but you can still drink it and get all the goodness!

Don’t Have Blender?

Vitamix Blender

If you don’t have a blender and can handle the ticket price, get a Vitamix (it’s worth it...). If the Vitamix is out of your price range, get a good quality blender like a Kitchen Aid.

The Chia Seeds

Chia seeds are tiny seeds that gel up when you put them in liquid.

You can make many tasty things from chia -- like muffins or breakfast cereal, like my chia muesli.

You can also make Aguas Frescas! Learn how in my 95-5 Wellness Solution.

Chia seeds are very fibery and will slow down the digestion of your green smoothie -- which means a slower blood sugar response. BONUS!


Chia seeds are also very good for rebalancing your gut microbes too! (which you need to do if you want to get your insulin sensitivity back). Don’t worry if you’ve never heard of Chia Seeds before. At the end of the blog post I tell you where you can get them.

Wait 5 Minutes

Give your green smoothie a few minutes to allow your chia seeds to gel up.

Or, if you’re in a hurry, you can drink your green smoothie right away -- your chia seeds will be little crunchy and that’s totally ok!


So that’s it! Don’t forget the Secret Formula for a Healthy Green Smoothie For Diabetics!

Joan’s Favorite Green Smoothie Recipe

I drink a green smoothie every morning (and you should too)!

As promised, here is my absolute favorite green smoothie.

  • 4 cups flat leaf parsley (1.5 - 2 large bunches)
  • 1/2 frozen banana
  • 6-8 good sized frozen strawberries
  • 1 x 1 inch piece of pineapple
  • 3 cups water

Serves 2.

Blend up and add 2 TPSP chia seeds to each glass. Wait the 5 minutes and serve.

Totally easy!

Buying Chia Seeds:

This is the brand of Chia seeds I use.

Now Foods White Chia Meal

Whole Chia Seeds: Now Foods Real Food White Chia Seed (white is better for smoothies than black Chia seeds)

Chia seeds are VERY low carb and you can even use ground up Chia Seeds for baking --- like with my chia seeds muffins! You can get Chia Seed Meal here.

About the Author Joan Pasay

As a Nutrition & Lifestyle Therapist I felt compelled to start Power In The Group. Why? To guide and support women like you with Prediabetes or Insulin Resistance so you can regain and nourish your health...without all the confusion. Together we can enjoy the richest quality of life for ourselves, with our families, and within our society...wanna come along?

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