Sunrise Smoothie: A diabetic Friendly Smoothie

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If a 4 year old and 18 month old tells you that they like this smoothie. It is great smoothie per any standards we have to admit that. My kids are stringent food critics compared to my hubby. Poor hubby thinks that if he says not tasty it will hurt me so he will always say very good but don’t make it again. But my little ones are innocent they don’t know about any feeling thing. So they tell in up front by refusing to take a next bite. My daughter will say “I don’t like it” clearly.
I am in quest to learn what is healthy sugar, as my hubby is diabetic even a small portion of dessert can change his morning blood sugar. Nowadays even eating rice in the evening can affect his blood sugar. I always seen people saying if you substitute, dates, maple, honey is healthy it is good for diabetics.  So I decide to take a look at all the sugars through my own eyes. Sugar can be existed as such or in disguise means other form like high fructose corn syrup.
Around 15 types of common sugars you can find in the market. First one is Glucose/ simple sugar which are commercially available as glucose drinks and dextrose tablets. It is not good for diabetics as it quickly raise the blood sugar levels.  It has Glycemic Index of 100. Second is the Table Sugar (Granulated Sugar, White Refined Sugar, Cane Sugar, and Beet Sugar), it is common white sugar available and it’s derived from sugarcane and sugar beets.  It is sucrose means a combination of glucose and fructose  if you want to learn about read from here.  It has glycemic index of 65.  Brown sugar is also sucrose, it is mainly table sugar added with some molasses. Natural” Brown Sugars (Turbinado, Demerara, Muscovado) are still sucrose even though it claims natural, raw etc. Maple syrup is also sucrose similar to tablesugar however it has some natural phenol which is healthy. So take it in moderations.
Is it good for your health?  In a study, where a normal person, or even a “type 2 diabetic,” is given a large dose of sugar, there is a suppression of lipolysis, and the concentration of free fatty acids in the bloodstream decreases, though the suppression is weaker in the diabetics.  
Then comes fructose/fruit sugar found in honey and fruits etc. Fructose has lower glycemic index, so it won’t raise the blood sugar levels as high as other starch based food. However it is not good for diabetics as it can cause of advanced glycation endproducts, and cause  cataracts. Furthermore One teaspoon of table sugar has 16 calories, while one teaspoon of honey has 22 calories. Honey also contains about 38.2% fructose and 31.3% glucose.  So it can be healthy if you use in limited quantities.  Similarly Agave nectar has 92% fructose, so I don’t think it is also a healthy choice. Choose the one with less fructose.
Invert sugar or sugar syrup is a combo of glucose and fructose and is similar to the   caramel made by boiling sugar with water and lemon juice.
Molasses especially blackstrap molasseshas medium glycemic index; however it is also a combo of glucose and fructose. We can’t use it as sugar substitute as a result of it taste.
Barley malt consists of only maltose however it is not good for diabetics as it has glycemic index of 105.
Brown rice syrup has no fructose at all, and however it is about 45% maltose. So it is also not healthy
Then come Coconut palm sugar/ Karipetti, which Indians use in coffee and sweets, however, I have not tried to use it in baking. It has some retained minerals and vitamins because of less processing compared to table sugar. Inulin, a compound in coconut sugar may slow glucose absorption and as a result  coconut sugar has a lower glycemic index than regular table sugar. According to this site it has glycemic index of about 35. However its fructose content is in question it is about 38% to 48% which is slightly less than table sugar and in the same boat as of honey.
Then I came to check about Jaggery/ fellow Indian bloggersclaims that it is the healthiest sugar since it is produced from raw date, sugar cane juice or palm sap without removing molasses and crystals.
However there also I found naked truth that it contains according this site. The jaggery contains approximately 60-85% sucrose, 5-15% glucose and fructose. Along with 0.4% of protein, 0.1 g of fat and 0.6 to 1.0 g of minerals (8 mg of calcium, 4 mg of phosphorus, and 11.4 mg of iron). It is also found to contain traces of vitamins and amino acids. 100 g of jaggery gives 383 kcal of energy. Then it has a fructose content of about 42.5%-47.5%.
So What I learn from they are more similar to honey and not bad as table sugar. However none of them are healthy as they claim to be. So if you are diabetic, better to consume sugars in form of fruit rather than going for alternatives. I haven’t compared any artificial sweeteners that may be a next post.
Okay coming back to the recipe. I made this delicious smoothie; as I got hooked when I saw diabetic friendly recipes in Dr OZ website. I am a fan of his show. Since I had mango, banana in my hand decide to give it try. I made smoothie with mango, banana and half avocado, used homemade yogurt and 2% skim milk. I didn’t add any sugar to my cup. While little ones had with teaspoon of sugar. Add a teaspoon of flax seed meal to make it healthier.
So enjoy this rich and creamy delicious smoothie, better alternative to your regular breakfast.
Here comes the recipe.

Sunrise Smoothie: A diabetic Friendly Smoothie
Preparation time: 5 minutes
Yield: 2 cup
1 ripe Mango (peel the skin and pitted)
1 small banana
1/2 avocado
1/2 cup yogurt (homemade from 2% milk)
1/4 cup 2% milk
1/2cup water
1 cardamom pod
1 teaspoon flax seed meal
Few ice cubes
Sugar/Sweetener (Optional)
In a blender/ juicer blend everything well to thick creamy consistency add more milk or water to get extract consistency you look for.
Serve with chopped mango cubes on the top.
If you want you can add sugar or sweetener of your choice.
This recipe is inspired from Dr Oz Show on Diabetic Friendly Recipes


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  1. says

    These days I’ve been feeling so low, that I would choose Tequila Sunrise over a Sunrise Smoothie 😛

    Hmm Swathi, does your husband get to try any of the wonderful sweet baked goods you make? Kinda feeling bad.. :-(

    • says

      Yes most of time he will try only small piece of my baked creations Nisha. I know tequila can help you but drinking tequila in the morning will not be wise choice.

  2. says

    Wow Swathi that is an indepth analysis of sweetening stuffs.As I was reading I was hoping there would be a good alternative in the end.Hmm cutting down is the only solution.I have always wondered when bloggers recommend jaggery if they even know how it is processed with chemicals.
    Love the smoothie.

  3. says

    By the look of the smoothie not only 4 years or 18 months but also 90 year old child would love to have it. Looks simply super tasty and pics beings so vibrant.

  4. says

    useful and wonderful write up sis.avacado had loads of sweetner which does not affect sugar in kodaikanal they are known as vanilla fruit.bit costly in whole Tamilnadu

    • says

      No Ramya, Avocado rich in monounsaturated fatty acids. and it can improve the insulin sensitivity. Nice to know that it is called Vanilla fruit.

  5. says

    My other is straightforward, if the dish is not nice, he will tell me. Guess have to accept the trues from someone who truly loves me. Same here, the diabetic. I have made changes, the diet, the ingredients etc etc.

    Certainly a healthy smoothie for me and no sugar please for him.

  6. says

    It’s good to see that you are looking at alternatives to give to your hubby so that he can enjoy his meals. Being a diabetic is really very difficult, I know because my umma is diabetic and I see her struggling with her food choices day in and day out. Being south Indians doesn’t help, as rice is a staple and most of us can’t live without it!!! the smoothie looks delicious by any standards, no wonder ur kids loved it. just like u say, today’s kids love to tell things on the face… :)

    • says

      Yes if we eat rosematta rice then it is fine. Night I am making chapathi for my hubby. You are rights kids like to express their opinion even in young age.

  7. says

    Delicious and healthy smoothie… send your recipe to my
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