For individuals managing diabetes, maintaining a balanced diet is crucial. This doesn't mean sacrificing delicious and healthy foods. Juicing can be a valuable tool to incorporate more fruits and vegetables into your diet, provided it's approached with caution and mindful consideration of ingredients. This article explores the benefits of juicing for diabetics, provides guidance on which fruits and vegetables to choose, and offers a variety of delicious, low-sugar recipes to support weight loss and overall well-being.
Understanding Juicing
Juicing is the process of extracting juice from fresh fruits and vegetables, separating the liquids from the solids. This can be done manually or using a juicer, a machine that blends whole produce to separate the juice from the pulp (fiber, seeds, and other solids). The juice is then consumed, while the pulp is often discarded or used for other purposes like composting or baking. Juices differ from smoothies because they don’t contain fiber. Fiber can slow digestion and make you feel full, so by choosing juices, you can consume much more fruits and veggies than you’d typically be able to eat in one sitting.
Juicing and Diabetes: Considerations
People with diabetes are often advised to limit or avoid juice due to its high sugar content and rapid absorption. Juicing can have an undesirable effect on blood glucose levels and weight. Joanne Lewis, a Dietitian and Certified Diabetes Educator with over 20 years of experience, emphasizes that a juicing diet can significantly alter blood glucose levels, necessitating consultation with a doctor or dietitian.
It's important to understand that moving onto a significantly different diet could lead to higher or lower blood glucose sugar levels, so check with your doctor or dietitian first. If you are thinking of occasional juicing, opt for juicing vegetables that contain very little carbohydrate (for example, green leafy vegetables) and add berries instead of other fruits, since they have a smaller amount of carbohydrate. It’s best to avoid juices that have a higher ratio of fruit to vegetables. Measure the effect of the drink on your blood sugar levels by testing your blood sugar just before and two hours after you drink the juice.
Fruits and Vegetables to Avoid
Since most fruit juices include high amounts of fruit (which contain sugar), they’re not ideal for diabetics who needs to maintain steady blood glucose levels. As a result, diabetics should stay away from fruit juices with a high glycemic index or high sugar content.
Read also: Costco Juicing for Weight Loss
Diabetics really need to avoid the highest sugar fruits, such as:
- Mangos
- Pineapple
- Cantaloupe
- Honeydew
- Watermelon
Smart Choices for Juicing
Fresh veggies, on the other hand, tend to have a low glycemic index. This means that fresh veggie juices are perfect for those with type 1 and type 2 diabetes.
These fruits and veggies are low in sugar and perfect for a diabetic’s juicer:
- Berries: Strawberries, blueberries, blackberries, and raspberries
- Leafy greens: Spinach, chard, cabbage, Brussels sprouts, collard greens, romaine, and kale
- Low sugar vegetables: Carrots, cucumber, red pepper, tomatoes and celery
- Low sugar fruit: Kiwi, avocado, and grapefruit
Although these fruits and veggies have a low glycemic index, you should always keep a close eye on your blood sugar levels!
The Benefits of Juicing (with Caution)
Juicing makes it easy to increase your daily vitamin intake and improve your overall health.
Read also: Refreshing Keto Juices
Potential Benefits
- Increased Nutrient Absorption: Although fiber has many health benefits, it can reduce and sometimes inhibit the absorption of certain nutrients. Because juice has little to no fiber, the body can absorb nutrients from fruits and vegetables more easily.
- Nourishes Good Intestinal Bacteria: Vegetable and fruit juices contain compounds like polyphenols and oligosaccharides, which act as prebiotics (food for intestinal bacteria).
- Helps Reduce Cholesterol: Low-sugar fruits like berries are a great choice for juices. Blueberry juice has even been found to improve total and LDL cholesterol, reducing the overall risk of cardiovascular disease.
- Reduces Blood Sugar Levels: Choosing vegetable juices over sugar-sweetened beverages like soda, iced tea, or fruit juice can help balance your blood sugar and improve insulin resistance.
- Expands the Variety of Vegetables You Eat: A major benefit of homemade juices is that you can get a wide variety of veggies in just one glass. If you don’t like the taste of bok choy, add it to a juice with veggies you do like to hide the flavor.
- Enhances Exercise: The phytonutrients found in fruit and vegetables can improve your health in several ways, including helping you recover after exercise.
- Improves Metabolism: Citrus fruits, such as orange and grapefruit, contain a flavonoid called naringin, which has been shown to improve lipid metabolism, reduce overall body fat, and reduce the risk of obesity.
Considerations
One of the main drawbacks of juicing is the loss of fiber. When fruits and vegetables are juiced, the fiber-rich pulp is typically discarded. Fiber plays a crucial role in digestion, helps regulate blood sugar levels, and promotes feelings of fullness. Without fiber, the sugars in juice are more rapidly absorbed by your body, which can lead to blood sugar spikes.
While there are countless health benefits associated with juicing, it’s important to be mindful and enjoy juices in moderation. Popular “juice fasts” that require you to consume only juice for multiple days are very low in calories and lack essential macronutrients like protein and fat. Juicing is an excellent tool to have in your health toolbelt, but it should be supplemented with whole foods and be a part of a balanced diet.
Juicing Recipes for Diabetics and Weight Loss
Here are several recipes that incorporate low-sugar fruits and vegetables, making them suitable for individuals with diabetes and those aiming for weight loss.
General Tips for Healthy Juicing
- Choose organic products whenever possible
- Always peel citrus fruits to reduce the sour taste
- Leave the stems on vegetables or herbs; you can juice the leaves and stems too!
- Try to mix dry ingredients (herbs or ginger) with ingredients that are high in water (cucumber or watermelon) to extract as much juice as possible
- Pressed, fresh juice should be consumed immediately. Store it for no longer than 24 at home in the refrigerator.
1. Green Detox Juice Blend Recipe
This power-packed blend supports your body’s detox pathways.
Ingredients
- 6 whole celery stalks
- 1 large cucumber
- 1 bunch of chopped arugula
- 1 lemon peeled and deseeded
Directions
- Wash and prep all ingredients
- Juice each item
- Serve chilled
This green juice is low in sugar and packed with fiber, helping to keep blood sugar stable. Spinach, cucumber, and celery are excellent for hydration, liver support, and digestive health-all key to weight management. This refreshing juice is a fantastic morning choice to kickstart metabolism without the sugar spike.
Read also: Juicing and Smoothies Compared
2. Beet Juice Recipe
Orange and red like the sunrise, this juice is loaded with complex carbs and vitamins A and C and is a great way to kick off your day.
Ingredients
- 2-3 medium beetroots trimmed and halved
- 4 medium carrots peeled
- 1 orange peeled and deseeded
- 1 inch of fresh ginger root, peeled
Directions
- Wash and prep all ingredients
- Juice each item
- Serve chilled
3. Classic Green Juice Recipe
This juice is rich in vitamins A and K and minerals like iron and potassium. Try substituting different types of apples to change up the flavor and add more sweetness.
Ingredients
- 1 bunch spinach
- 1 bunch parsley
- 1 lemon peeled and deseeded
- ¼ head of green cabbage
- 1 green apple cored
Directions
- Wash and prep all ingredients
- Juice each item
- Serve chilled
4. At Home V8 Veggie Juice Recipe
Get in all your veggies with just one juice! This tomato-veggie blend is perfect for weekend brunches (think bloody mary, just hold the vodka)
Ingredients
- 4 Roma tomatoes
- 1 red bell pepper
- 1 yellow bell pepper
- 2 carrots
- 1 zucchini
- 1 handful of fresh basil or oregano
- 1 teaspoon of extra virgin olive oil
- 1 dash of sea salt
Directions
- Wash and prep all ingredients
- Juice each item
- Serve chilled
5. Glowing Green Juice Recipe
This refreshing juice will keep you hydrated and supports healthy glowing skin with vitamins A, C, and E and healthy fats.
Ingredients
- 1 bunch spinach
- 1 bunch kale
- 1 cucumber
- 1 avocado
- 1 lime peeled and deseeded
Directions
- Wash and prep all ingredients
- Juice each item
- Serve chilled
6. Anti-Inflammatory Orange Juice Recipe
This combo of antioxidants and phytonutrients like curcumin will optimize your immune system and brighten your day. Combining carrot juice and orange juice with a bit of spice will be sure to wake you up.
Ingredients
- 6 carrots
- 1 orange
- ½ teaspoon turmeric
- 1-inch ginger peeled
- Dash of black pepper
Directions
- Wash and prep all ingredients
- Juice each item
- Serve chilled
7. Watermelon Lemonade Recipe
This delicious juice is filled with phytonutrients like lycopene, lutein, and zeaxanthin, which can help optimize eyesight and cardiovascular health.
Ingredients
- 4 cups chopped watermelon
- 1 cucumber
- 1 lemon peeled and deseeded
- 1 handful of fresh mint
Directions
- Wash and prep all ingredients
- Juice each item
- Serve chilled
8. Carrot Celery Apple Juice Recipe
This nutrient-rich juice is high in vitamin A, vitamin C, and the phytonutrient quercetin, which has powerful antioxidant and anticancer properties.
Ingredients
- 4 carrots
- 4 celery stalks
- 1 Granny Smith apple
- ½ orange peeled and seeded
- 1 inch of peeled ginger
Directions
- Wash and prep all ingredients
- Juice each item
- Serve chilled
9. Carrot Juice Recipe for Diabetics
Yield: 24oz - may vary depending on the produce.
- 26.4 oz Carrot
- 7.7 oz Red Apple
- 7.7 oz Green Apple
- 0.7 oz Lemon
- 0.7 oz Ginger
This healthy juice recipe is easy to make and has a great carrot base that blends well with apples, lemon, and ginger. Not only is this recipe delicious, but it will also aid you in your digestive health, blood pressure regulation, immune system strength, decreases the risk of heart disease, improves vision, and more!
10. Cucumber Green Juice Recipe for Diabetics
Yield: 24oz - may vary depending on the produce.
- 20 oz Cucumber
- 15.4 oz Green Apple
- 6 oz Kale
- 2.4 oz Lemon
This hydrating juice is perfect for any time of the year. Sit back, relax, and drink in the fresh goodness.
11. Cabbage Green Juice Recipe for Diabetics
Yield: 24oz - may vary depending on the produce.
- 4.62 oz Chard
- 3.64 oz Kale
- 2.44 oz Green Cabbage
- 15.82 oz Green Apple
- 2.66 oz Celery
- 3.56 oz Lemon
This recipe is the perfect green juice for you to enjoy any time of day - plus full of the wonderful benefits of green cabbage. Some of these include Vitamin K, Vitamin C, Fiber, aids in digestion, promotes detox in the body, and so much more!
12. Homemade V-8 Juice Recipe for Diabetics
Yield: 24oz - may vary depending on the produce.
- 0.22 oz Red Beet
- 6.44 oz Carrot
- 4.42 oz Celery
- 1.42 oz Romaine
- 0.72 oz Parsley
- 1.26 oz Spinach
- 22.92 oz Tomato
- 0.28 oz Watercress
- 0.16 oz Garlic
- Salt to taste!
When you combine all the ingredients, they become a nutrient power-house ready to keep you coming back for more!
13. Beet & Berry Balance Juice
Ingredients:
- 1 small beet
- 1/2 cup strawberries (or raspberries)
- 1/2 lemon (peeled)
Why It Works: Beets are naturally sweet but have a low glycemic load, making them suitable for diabetics in small amounts. Paired with strawberries or raspberries, which are low in sugar and high in antioxidants, this juice offers a delicious way to boost heart health and reduce inflammation. The lemon adds a tangy finish and supports digestion, making this juice ideal for a mid-day refreshment.
14. Carrot-Ginger Metabolism Booster
Ingredients:
- 1 large carrot
- 1/2 green apple
- 1/2 inch fresh ginger
Why It Works: Carrots are nutrient-dense and low in calories, making them ideal for weight loss and blood sugar stability. Ginger adds an anti-inflammatory punch that supports digestion and metabolic function. A half green apple provides just a touch of sweetness while keeping the glycemic impact low. This juice makes a great post-workout refresher, offering energy and nutrients without high sugar content.
15. Green Juice
Highlighted ingredients
- 1 handful spinach leaves
- ½ green apple (with core removed)
- ½ inch peeled piece of ginger
- ¼ peeled lemon
- water as needed to adjust to preferred consistency
Benefits of Green Juice
Spinach gives this juice its signature green color. Often praised as a “superfood”, spinach packs a nutrient punch with over 400% of the daily value of vitamin K for ⅔ cup (100 grams). Vitamin K supports bone health and plays an important role in blood clotting. Spinach also contains vitamin A, which can support eye health, and folate, which the body needs to make DNA and red blood cells. Green apples provide a refreshingly tart taste for this juice recipe. They provide vitamin C which can help support a healthy immune system.
16. Carrot and Ginger Juice
Highlighted ingredients
- 2 medium peeled carrots
- ½ inch peeled piece of ginger
- ¼ peeled lemon
- water as needed to adjust to preferred consistency
Benefits of Carrot and Ginger Juice
Juicing brings out the natural sweetness of carrots and gives this recipe a vibrant orange color. Carrots are a source of carotenoids which are turned into vitamin A by the body. Vitamin A not only supports normal vision, but it’s also important for immune and reproductive health. Juice can be a great way to add ginger to your diet. Ginger can help reduce occasional bloating and gas. It also contains antioxidants which can help protect your cells from the damaging impacts of everyday exposures like sunlight and air pollution.
17. Apple and Kale Juice
Highlighted ingredients
- 1 apple (with core removed)
- 3 kale leaves
- 1 celery stalk
- ½ cucumber
- water as needed to adjust to preferred consistency
Benefits of Apple and Kale Juice
Kale is a dark green leafy vegetable that is low in calories, but rich in nutrients. It’s part of the cruciferous vegetable family, along with broccoli, cauliflower, and Brussels sprouts. These vegetables can have a positive impact on the immune system and help support healthy blood pressure levels. While kale has gotten a lot of good press over the years, let’s not forget about the humble cucumber. Its refreshing flavor makes this juice the perfect pick-me-up. Cucumber is also a source of vitamin K, vitamin C, and potassium.
18. Beetroot and Berry Blast
Highlighted ingredients
- ½ peeled beetroot
- ⅛ cup strawberries (green tops removed)
- ⅛ cup raspberries
- ¼ peeled lemon
- water as needed to adjust to preferred consistency
Benefits of Beetroot and Berry Blast Juice
Not a fan of beets? This Beetroot and Berry Blast might just make you change your mind! Beets give the juice a deep-red color that is further enhanced by the red berries. Beetroot juice has been widely studied for a variety of potential health benefits. Beetroot juice is a source of nitrates which may improve athletic performance and prevent muscle soreness. Additionally, beetroot juice may help support heart and metabolic health. Berries are a nutritional powerhouse and “are among the healthiest foods you can eat”. They can support healthy blood sugar levels and help with weight management.
19. Citrus and Celery Juice
Highlighted ingredients
- 1 peeled orange
- 1 celery stalk
- ¼ cucumber
- water as needed to adjust to preferred consistency
Benefits of Citrus and Celery Juice
You may know that oranges contain vitamin C which supports immune health, but vitamin C actually does so much more! It’s a powerful antioxidant that can protect cells from free radical damage. Free radicals are molecules formed by the body and, in excess, can threaten to throw off the body’s normal functions. Some free radicals are formed naturally within the body, but environmental factors, such as cigarette smoke, air pollution, and ultraviolet light, also increase your exposure. So, drink up for your immune system and overall health! Celery and cucumbers give this juice added flavor to balance out the oranges. Celery juice had a moment in 2019 when it reached cult status among celebrities and health influencers alike. While it’s not a “miracle cure”, it does provide a boost of vitamin K, folate, and potassium.
20. Pineapple and Spinach Juice
Highlighted ingredients
- 1 cup pineapple chunks
- 1 cup spinach
- ½ apple (with core removed)
- ¼ peeled lemon
- water as needed to adjust to preferred consistency
Benefits
Pineapple and spinach may seem like an unlikely combination, but they actually marry perfectly together to create a complex and unique flavor profile. We already touched on the benefits of spinach above, so let’s explore what pineapple brings to the table. Pineapple is a rich source of manganese (not to be confused with magnesium!). This nutrient plays a role in the formation of bones and also can support a healthy metabolism and immune system.
21. Watermelon Mint Juice
Highlighted ingredients
- 1 cup seedless watermelon chunks
- 6-8 fresh mint leaves
- ½ peeled lime
- water as needed to adjust to preferred consistency
Benefits of Watermelon Mint Juice
Watermelon juice can provide a sweet flavor without loading up on sugar. This Watermelon Mint Juice recipe has about 10 grams of sugar per serving compared to the almost 40 grams of sugar you’d get in a can of most sugar-sweetened sodas. Watermelon is not only refreshing, it also provides potassium, which supports nerve and muscle function. Mint isn’t just a flavor enhancer. Mint leaves contain natural essential oils that have antioxidant properties.
The Nama J2 Juicer: A Tool for Healthy Juicing
The Nama J2 Juicer can be a game changer for healthy juicing. With the Nama J2 Juicer, you can make nutrient-dense, low-glycemic juices effortlessly. This juicer’s large loading chamber allows you to add multiple ingredients at once, saving you time and preserving the quality of each juice. The cold-press technology minimizes oxidation, meaning your juice retains its vibrant colors, rich flavors, and essential nutrients longer than other juicers. Plus, the Nama J2’s self-cleaning feature means you spend less time cleaning and more time enjoying fresh, wholesome juices!