Having diabetes doesn’t mean you need to deny yourself all the foods you love, but you do want to make healthier food choices. One good choice is to eat a lot of fruits and vegetables, which are heavy in nutrition but light in calories. Some fruits and vegetables are better for managing your diabetes than others. Look for produce that’s low on the glycemic index and load, meaning it won’t spike your blood sugar. It’s also important to get plenty of calcium- and probiotic-rich dairy foods to fortify your bones and provide good gut bacteria. Good sources are low-fat milk, kefir, and Greek yogurt. These foods are essential to any diabetes diet, yet you don’t need to eat them with a fork or even a spoon. You can pack a lot of nutrition into one smoothie and get a delicious treat. As long as you stick with healthy ingredients and don’t add extra sweeteners, you can enjoy these treats on a regular basis. Just remember when you do blend fruit into your smoothies to count them as part of your daily fruit allowance so you don’t overdo it on carbohydrates. Even natural sugar can drive up your blood sugar if you eat too much of it. Here are some diabetes-friendly smoothie ideas to get you started: 1. Berry Avocado Smoothie: This smoothie has antioxidant-rich berries, healthy fat from avocado, greens, and protein. Choose a brand of berry yogurt that’s low in sugar or opt for plain unsweetened yogurt. 2. Soymilk and Greek Yogurt Smoothie: This smoothie is smooth and creamy without adding much extra sugar. You can even bump up the fiber more with a tablespoon of chia seeds. 3. Berry Mango Smoothie: The berry base makes it sweet, yet it’s still low on the glycemic index. Cinnamon and mango add natural sweetness. 4. Peach Smoothie: This simple smoothie is loaded with calcium and is light enough that it won’t weigh you down. Add chia seeds and keep the peel on the peach for more fiber. 5. Spinach and Cocoa Smoothie: This smoothie sneaks in spinach but camouflages it with chocolatey cocoa powder and rich coconut cream. 6. Green Smoothie: This smoothie uses nutrient-dense spinach and avocado balanced with almond butter and protein powder. 7. Chocolate-Peanut Smoothie: Get the chocolate-peanut taste without the blood sugar spike by using liquid stevia sweetener. 8. Coconut Milk Smoothie: This rich and creamy smoothie contains only 5 grams of carbohydrates. 9. Oatmeal Smoothie: Start your day with fiber-dense whole grains and plenty of protein. 10. Nut and Kale Smoothie: This smoothie combines whole almonds with a nut butter of your choice, kale, milk, and strawberries.