Healthy and Safe Juicing Recipes for Diabetics

Diabetes, known to the people as a diabetic disease, is an incurable metabolism disorder that does not produce enough energy for the cells, which occurs when the pancreas does not produce enough insulin or it is ineffective.

Insulin is a hormone that regulates the amount of blood sugar, so in diabetics, it is elevated and can lead to serious health problems.

Although the first step in preventing complications of this disorder is avoiding sugars and unhealthy foods, diabetics food do not have to be tasteless and uniform. We only need to get familiar with the foods we consume and change the diet.

Diabetic dos and donts

With quality nutrition, little exercise and avoiding the vices, the quality of life of people with diabetes does not have to be disturbed, and diabetic nutrition is also recommended for people who do not suffer from this disorder.

Proper diabetes diet

It is important to know what to eat, but sometimes it is more important to know how and when to eat. To help your body use the consumed foods in the best and most harmless way, follow these rules:

Divide your food into five smaller meals a day.
Do not skip breakfast.
Eat every day at the same time.
Avoid having to dine in unchecked restaurants; It’s important that you always have control over the foods you consume.
Eat at least 5 units of fruit and vegetables every day.
Avoid meat, especially fried and roasted.
Drink plenty of water.
Do not use tobacco products or alcohol.
Avoid sweets and snacks of all kinds.

Design your own diet plan by following the list of desirable and forbidden foods:

Vegetables

All types of vegetables are a good choice if you keep in mind where to buy it and how you prepare it. Vegetables are rich in fiber, minerals, and vitamins, and contain a really negligible number of calories.

Recommended groceries:

  • fresh vegetables, the best raw or boiled on steam,
  • frozen vegetables on steam or pan without fat,
  • green vegetables, such as kale, spinach, and arugula.

Bad groceries:

  • canned vegetables with lots of salt,
  • vegetables prepared with butter, cheese or sauces,
  • pickled vegetables.

Fruits

It is recommended to consume 5 units of fruit daily, equivalent to 5 major fruit or 5 cups of berry or sliced fruit. Also rich in fiber, minerals, and vitamins, the fruit contains more good carbohydrates than vegetables.

diabetic-fruit-diet

Recommended groceries:

  • fresh fruits of all kinds,
  • unsalted marmalades and jams,
  • freshly squeezed non-sweet juices.

Bad groceries:

  • candied fruits,
  • canned fruit with sugar and additives,
  • sweetened fruit juices,
  • sweetened marmalades, jams, and sauces.

Carbohydrates

Although they have long been bad news, our body needs carbohydrates. However, it is necessary to distinguish good from bad carbohydrates and apply it in the kitchen.

good-carbohydrates-for-diabetics

Recommended groceries:

  • whole-grain cereals such as brown rice, oatmeal, quinoa, millet or barley,
  • integral cereals,
  • sweet potatoes.

Bad groceries:

  • Processed cereals such as white rice or white flour,
  • cereals with added sugar,
  • white rolls,
  • french fries.

Proteins

Although people with diabetes recommend the daily need for protein to be taken from vegetables, they can be eaten through meat foods, but carefully selected and healthy prepared. Fish and seafood are one of the healthiest choices rich in protein.

protein-selection-for-diabetics

Recommended groceries:

  • nuts, such as hazelnuts, almonds, and walnuts,
  • beans, such as beans, peas, broad beans, lentil, chickpeas, shelled beans,
  • tofu,
  • fish and seafood,
  • the white meat of poultry without skin,
  • egg whites.

Bad groceries:

  • fried and roasted meat or fish,
  • red meat rich in fats, such as ribs,
  • processed and cured meat products,
  • poultry with skin.

Dairy Products

Dairy products should be consumed very moderately and with great caution to fats. Always choose products with as little fat as possible and avoid processed products.

dairy-food-for-diabetics

Recommended groceries:

  • fresh skimmed milk,
  • yogurts with less than 1% milkfat,
  • fresh and white cheeses with low milk fat content,
  • low-fat cream.

Bad groceries:

  • UHT milk,
  • hard cheeses with lots of milk fat,
  • dairy products such as pudding.

Fats

People with diabetes need to pay special attention to maintaining a healthy weight. As we know, fats here can be a major complicating factor. However, it is not necessary to avoid all fats but to make it possible to inject good and healthy fats and avoid unhealthily.

best-fat-food-for-diabetics

Recommended groceries:

  • vegetables rich in healthy fats such as nuts, seeds and tropical fruits like avocados, all in small quantities,
  • fish rich in omega-3 fatty acids, such as tuna, salmon and tuna,
  • olive oil, grape seed oil, and rapeseed oil.

Bad groceries:

  • standard sunflower oil,
  • coconut and palm oil,
  • animal fat,
  • butter and margarine.

Drinks

Although large amounts of liquid intake have become a standard of healthy living, many people are unaware that beverages bought in the stores sometimes contain more sugar than the worst type of candy. Therefore, before purchasing it, carefully review the ingredient list on the product label and make your choice according to that information.

healthy-drinks-for-diabetics

Recommended groceries:

  • water, carbonated or natural, with no added taste,
  • unsweetened tea with lemon,
  • freshly squeezed sugar-free juices,
  • coffee without a sweetener.

Bad groceries:

  • sweetened fruit juices,
  • tea with sugar or honey,
  • coffee with sugar or cream,
  • carbonated and energy drinks,
  • alcohol.

Sweets

Sweets are forbidden for people with diabetes, though in small quantities they do not necessarily have to cause harm to the body.

Sugar is strictly prohibited even brown that has recently been advertised as healthier, and sweets like cakes, crackers, pancakes, honey, and jams.

sweet-food-for-diabetics

However, recent research has shown that one drop of dark chocolate a day with high cocoa content (more than 70%) can actually be beneficial to the body, so it can be consumed in a diabetic diet.

We all know that fruits and vegetables are healthy for diabetics and that it is especially healthy if we eat it raw. The most nutritious substances from vegetables will be entered into the organism if you consume them in the form of freshly squeezed juice. Specifically, heat treatment sometimes kills nutrients from the vegetable, and the vitamins and minerals that enter the body are slower and more difficult to absorb. However, the digestive system takes some time to break down solid food. A preparation of juices do not require heat treatment, so we could say that in this way we exploit all the nutrients that vegetables can contain. It is also much more difficult to eat a certain amount of raw foods that would fit a glass of poured juice.

Vegetable juices are something that should certainly be included in your daily diet plan, and below find out what the four main benefits of their consumption.

Reason 1: Vegetable juices improve digestion

Fibers are essential for good digestion, slimline, and body health. Part of the carbohydrates from plants that break into our stomach does not just break through the digestive system. The fiber attracts sugar and fat from food, and people who inject enough fiber are slim and less fatigued. They also stimulate the discharge of the intestine and help remove harmful substances from the body. Doctors recommend that an average person should enter 25 to 40 grams of fiber per day in the body.

Reason 2: You drink vitamins and nutrients

The recommended daily dose of vegetables is about 570 grams distributed in several portions. This is actually a very small amount – about three apples or five carrots a day. For some people this is a bit too much, so fresh juices are the right substitute for the food you need to chew. With juices, you will enter a sufficient and varied amount of vitamins, minerals and other substances necessary for the health of the whole organism.

Reason 3: You can lose weight with vegetable juices

In addition to the number of juices filling the stomach, because of its fibers, longer you will be full and you will eat less. Over time you will begin to lose body fat and thus prevent the possible development of heart disease, diabetes, and gallstones which are associated with obesity.

Reason 4: Juices will improve your mood

It is believed that many mental disorders such as depression cause a lack of nutrients and vitamins. Raw vegetables contain important enzymes that are destroyed by heat treatment, and freshly-squeezed juice bursting with enzymes and nutrients that are necessary for a better mood.

Several recipes for healthy vegetable juices for diabetics:

At first, the taste of vegetable juices will be somewhat unusual, but once you get used to it you will hardly get them out of the diet.

The preparation of such juices is very simple and easy, and all you need is a variety of vegetables and a blender or juicer.

1. Green energy juice

Replace the morning coffee with this healthy green juice. Chlorophyll, a green pigment in plants, helps in regenerating the blood and cleansing the body, improves brain function and physical energy.

green-energy-juice-diabetic-recipe

Ingredients:

  • Big fresh cucumber
  • 8 stalks of celery
  • 1 handful of kale
  • 1 handful of spinach
  • 1 handful of parsley
  • ¼ lemon juice

Put all the ingredients into a juicer and mix.

2. Beetroot juice for liver health

This healing juice in combination with ginger is rich in phytonutrients that stimulate digestion and preserve the liver from diseases such as fibrosis and steatosis (fatty liver).

beetroot-juice-diabetics-recipe

Ingredients:

  • 1 big beetroot
  • 2 large carrots
  • 1 big apple
  • half a lemon
  • piece of ginger 2.5 cm in size

Put all the ingredients into a juicer and mix.

3. Juice for strong bones and better circulation

This green juice will supply you with a high dose of iron that is needed during your period and pregnancy, and calcium will improve circulation and strengthen your bones. Iron is also key to normal blood cell function and muscle functioning.

green-smoothie-for-strong-bones-better-circulation

Ingredients:

  • a cup of chopped kale(about 3 large leaves)
  • a cup of green grapes
  • fresh cucumber
  • small Granny Smith apple (peeled and sliced)
  • half a cup of water

Put all the ingredients into a juicer and mix.

4. Juice to strengthen the immune system

Broccoli is rich in vitamin C that naturally strengthens the immune system and helps fight white blood cells, and garlic contains sulfur compounds that contain powerful antiviral properties.

juice-for-strong-immune-system

Ingredients:

  • a small beetroot
  • 3 carrots
  • 8 stalks of celery
  • broccoli stalk
  • 2 cloves of garlic

Put all the ingredients into a juicer and mix.

5. Anti-stress juice

When you need to rest from a hard day, turn to spinach because it is rich in tryptophan that raises our mood and stimulates better sleep. It is also rich in magnesium that relaxes the nervous system and muscles.

healthy-spinach-juice-recipe

Ingredients:

  • 2 handful of spinach
  • 3-4 broccoli stalks
  • 3-4 celery stalks
  • 2 small carrots

Put all the ingredients into a juicer and mix.

Improve the taste of vegetable juices

If you are not a big vegetable lover and want your healthy juices to be a bit tasty, you can add the following ingredients:

  • Lemon or lime. You can add even a whole piece of lemon or lime to one liter of juice
  • Cranberries. Researchers have found that cranberries have five times as much broccoli antioxidants, meaning they protect against cancer, stroke, and heart disease. It is also rich in phytonutrients and can help women in urinary tract infections. Add about 100 grams to a half-liter of juice.
  • Banana. Bananas can improve the mood because they are rich in tryptophan that turns into serotonin – a hormone of happiness. They are also rich in calcium that is important for solid bones, and if you take them into your daily diet, you can prevent the development of kidney cancer, diabetes and lowering high blood pressure.
  • Fresh ginger. Ginger is a great addition if you like it. Researchers have found that ginger has a positive effect on the cardiovascular system and lowers cholesterol levels.

A few extra tips:

  • leave the pieces of vegetables in the juices, as you get fibers that have a positive effect on heart health
  • the juice is best to drink fresh
  • it’s important to have a variety of vegetables, so add some new vegetables to your juice each time
  • for a better breakdown in the body add some coconut, fish or castor oil in your juice
  • for a better taste of the juice, add a little grape, apple or banana

It is important to note that vegetable juices are poor in protein and healthy fat so that they are not in themselves a substitute for normal nutrition. Always drink them with regular meals or as a snack.

Be healthy and make delicious vegetable juice.