How to Juice Responsibly With Diabetes
If you have diabetes and are set on trying this health trend, there are safe ways to do so — but pay attention to the sneaky amount of carbs in juices, monitor your blood sugar, and consider seeking the advice of a healthcare professional who can help guide you.
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.
Diabetics really need to avoid the highest sugar fruits, such as:
- Mangos
- Pineapple
- Cantaloupe
- Honeydew
- Watermelon
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.
Instead, Try These!
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!
Here are some tips diabetics interested in incorporating cold-pressed juice into their diet:
- Drink small amounts of juice. Limit the amount of juice you drink at any one time to about 4 to 8 oz.
- Drink juice with a meal. Doing so will help you get protein, fiber, and fat that could slow the bump in your blood sugar.
- Focus on nonstarchy vegetables. Opt for vegetables like celery, kale, broccoli, and cucumber, which won’t have as big an impact on your blood sugar.
- Keep the serving of fruit in your juice to just one. That way you’ll add a little sweetness to your drink without spiking your blood sugar too much.