Desserts On The Go

Berry Blast Smoothie (Good for Diabetics – Low Glycemic)

Smoothies are a point of contention for some diabetics. Most doctors will tell you that the unprocessed sugars in fruits are ok for your body and usually able to be processed but please, proceed with caution on this recipe if you are incredibly sensitive or have had bad experiences with fruit dishes.

All fruits are not off limits for diabetics.

In fact, some berries have been studied and proven to be of benefit to those with type 2 diabetes…

Reasearchers believe that blueberries may help your body process glucose for energy more efficiently, both increasing its sensitivity to insulin and managing blood sugar.  A University of Michigan Cardiovascular Center study notes that laboratory rats that were fed blueberries crushed into a powder showed improved insulin sensitivity, even when eating a high-fat diet along with the blueberries.

Since most people with type 2 diabetes struggle with insulin resistance, greater sensitivity to insulin can help manage the disease. There is a lot of scientific evidence to show that eating blueberries for example can help regulate blood sugar more effectively. According to the Joslin Diabetes Center, if you suffer from type 2 diabetes, you may even be able to lower your blood sugar by consuming plenty of high-fiber fruits like blueberries or peaches.

So enjoy a fresh fruit smoothie every now and then – not only will it help with your “sweet tooth” it’s great for your overall health too!


  • 1 cup frozen blueberries
  • 1 cup frozen blackberries
  • 1 cup frozen raspberries
  • A small handful frozen mango chunks
  • 2 cups unsweetened, pure coconut water
  • 3 kale leaves
  • 2 TBS flax meal


  1. Place all ingredients into a high-powdered blender and blend until smooth.
  2. Serve topped with some fresh berries (they will eventually sink and it’s fun to scoop them out at the end… like finding hidden treasures!)
  3. If you are not fond of blackberry seeds, which are inevitable when you use them in smoothies, try some ripe strawberries instead.