Question: What about juicing for diabetics? I am a diabetic. What juices are safe to drink since so many products are high in sugar?
Juicing can be a very powerful nutritional therapy, but most people misapply this therapy by drinking mostly sweet fruit juices and store-bought, pasteurized juices.
Freshly made, raw vegetable juices and green juices are much more potent than fruit juices, especially for people who are dealing with diabetes, obesity, heart disease, cancer, or any other degenerative disease.
Juice can be considered a processed food. A whole food takes longer for the body to digest and thus, the sugar content of the food is released slowly into the bloodstream. Digestion is the body’s natural way of slowly releasing vitamins and nutrients into the bloodstream.
Juicing removes pulp from the juice, so the food can no longer be considered “whole”, however, unlike other processed foods, freshly made, raw juice provides an amazing amount of healthy nutrients into your body.
At the same time, we need to realize that we are potentially releasing sugar into our bloodstream. So, it’s important to keep tabs on how much sugar is in the produce that we are juicing.
Juicing Tips For Diabetics
1. When juicing for diabetes, weight loss or for health, focus more on juicing leafy greens and non-starchy vegetables rather than fruit.
To keep juice content low in sugars, focus on leafy greens and non-starchy vegetables, as these are low in sugar content. Generally speaking, vegetables that are grown above ground are low in sugar while those grown below ground are high in sugar and this includes beets, carrots, yams, etc.
Dark green leafy vegetables rank as superfoods with the American Diabetes Association (ADA). Green juice recipes incorporating greens such as spinach, collards and kale are great for diabetics.
Celery or cucumber provides great “base” for the juice for diabetes, to which you can add your greens and something to make it a bit sweeter like an apple. Try to use as little apple as you can – just enough to make it not to “green” so you can drink it. Other ingredients to incorporate to sweeten it up a bit instead of apple like parsnip, sweet potato, carrot or beet.
For example, make juice from spinach, cucumber, celery, carrots and green apple. Another juicing combination is kale with celery and pineapple. Or try a juice that includes beets, spinach, collard greens, lettuce, carrots and red apple. For a green juice that does not include fruit, try juicing spinach, cabbage, carrots, broccoli and green bell pepper.
When starting juicing for the first time, add a small amount of apple or carrot to their juice to make the juice more palatable. As you get used to savory taste to many juices, you may try to remove the carrot from the drink and juice vegetables that have a lower sugar content.
2. Making “whole juice” a.k.a. “green smoothies” by blending whole vegetables and leafy greens in a powerful blender.
Drinking 3 cups of fresh vegetable juice (or more) each day will help the body detoxify and regenerate through the assimilation of the vital nutrients.
The timing when you drink the juice is important. For example, if you are exercising and find your blood sugar levels are running low, a four ounce glass of juice can provide a quicker way to elevate those levels back to where they need to be.
Also, ingesting juice on an empty stomach leads to a quicker spike of blood sugar levels.
Note: If you are concerned about diabetes, then consult your doctor and/or other health professional before starting a juicing routine. When consuming juice, keep a close watch on your blood sugar levels. This is important because some juices (for example, mango) are absorbed at a quicker rate and lead to a more rapid rise in blood sugar levels compared to those juices like vegetable juice absorbed at a slower pace.
The following are recipes that have been published on this site that have low sugar content and therefore are recommended for diabetics:
Green lemonade contains a big bunch of kale in it along with apples, celery, ginger, and an organic lemon. It tastes amazing.
Green Kale Lemonade
1 bunch of kale
2 stalks of celery
1 inch piece of ginger
1 lemon with the ends cut off.
Wash all your goodies thoroughly and pass through the juicer. Ginger adds heat to this tart kale limeade.
Spinach juice on its own is quite strong, so I encourage you to experiment mixing it with other juices, such as carrot, tomato, apple.
1 cup spinach
1 cup spinach
4 tomatoes, quartered
1/2 beet with top
1/2 cup spinach
4 to 5 medium carrots
a piece of cucumber
1 cup spinach
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And read more about the benefits of juicing on this juicing site.