Need a quick fix to your sweet craving? Only 3 ingredients and 2 minutes to a low-carb, healthy, creamy and delicious banana smoothie.
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Healthy Banana Smoothie Recipe for Diabetics
The controversy around a banana’s glycemic index made me reluctant to try it in a smoothie, but this recipe works, and it works well.
It has only half of a banana per serving – that’s about half of a cup of sliced banana.
The banana is the main source of carbs here, amounting to 13.5g per serving.
I used Unsweetend Vanilla Almond Milk. That’s what I have on hand at all times, but any low-carb milk would work as a substitute.
I do not recommend using water as the liquid substitute because it would dilute the flavor too much.
Adding Protein Powders
This smoothie recipe is low in protein. You can add a protein powder but it’ll significantly change three things: consistency, flavor and carb count.
The consistency of this smoothie is already perfect in my opinion. Adding a powder would thicken it to the point that you’d have to thin it out with a bit of milk or water. But If you’re a thick smoothie person, great!
Depending on the protein powder you use, the flavor will change, and if your protein powder doesn’t have a sweetener included, the sweetness of this smoothie will noticeably decrease.
Most protein powders have about 15g carbs per serving, but some are below 10g carbs.
If you’re used to less sweet smoothies, throw in 1/2 cup of baby spinach. It doesn’t alter the taste (it just brings down the sweetness a bit), but it adds nutrition.
Note – When adding baby spinach to a smoothie, blend on high until there are no more visible pieces of spinach. It may take over 1 minute to achieve, but the spinach will incorporate fully.
Hulled hemp seeds are also a great addition because they are a low carb protein.
The one thing to consider with hemp seeds is that they add texture to the smoothie. If you don’t want to chew on your smoothie (like, if you’re the person that can’t stand any pulp in your orange juice), or if texture may trigger your gag reflex, don’t add them.
You can double this recipe if you want, but it’s so simple you probably won’t even need to.
Any servings that you don’t drink immediately should be stored in the refrigerator until you’re ready to drink them.
Give stored servings a quick shake or blend just before drinking due to a little water separation.
Store in the refrigerator for up to 2 days. Shake or stir just before drinking.
Other Smoothie Recipes
Healthy Banana Smoothie Recipe (diabetic, low-carb)
- 1 cup Unsweetened Vanilla Almond Milk (or alternate milk)
- 1 each Banana (medium sized)
- ½ each Avocado (large)
- In the blender, pour in the milk. Add the peeled banana and peeled and seeded avocado. Blend on medium speed for 30 to 60 seconds, until the texture is completely smooth.