It seems that everywhere nowadays you hear someone starting a juicing diet. Now I am all for juicing and morning smoothies but what many people fail to realize is that everyone one person is different and may react to certain foods a certain way especially if that one person has diabetes or another condition in which they have to avoid certain foods.
One common misconception is the word “juicing” gives us this idea that you have to jam a bunch of fruit in this monster blender that will grind everything down into a drinkable smoothie and if you drink it everyday we will be healthier and lose weight. I am here to let you know that while you will most likely gain a great deal of nutrients you will also gain a great deal of sugar/fructose/glucose raising your blood sugar and encouraging insulin resistance thereby setting you farther back in your journey and raising your A1C.
It is all about balance. Dr. D’s rule of thumb is the “plant based ratio” or the “Green ratio” a ratio of 3/4 vegetables and 1/4 fruit. This will keep you from spiking your blood sugar and discourage insulin resistance. In this article we go deeper and I will give you several recipes on a silver platter that will help you lose weight, and reverse diabetes (2) in correlation with Dr. Webb’s program (in regards to Hypothyroidism it would be more of a general health smoothie with a few super-foods to aid your GI tract and Liver detoxification to encourage a better T3 and T4 conversion rate). Lets get started!
SMOOTHIE AT A GLANCE: The measurements are all estimations. Feel free to mess with the ratios to your liking they are only there for you as a sample or a guide. Everything is based off of 1 cup of a shake for more simply double or triple the measurements.
FILLER : 1 cup
Coconut Milk (unsweetened):
BASE(Use one of these bases as the foundation of your drink):
HEMP- 3 tbls
WHEY(after detox only and if you are not sensitive)- 2 Scoops
ADD-ON(An add on is an addition to your protein to give it that extra oomph and flavor):
ALMOND BUTTER(For Added Protein) -1tbls (for added protein OPTIONAL) – 1 tbls
SUNFLOWER BUTTER(For Added Protein) – 1 tbls (for added protein OPTIONAL)
NOTE: Using one of these butters will not only mediate the taste of the green vegetables but will give a smooth creamier texture to the finished product depending on how much you add. Be creative try to experiment as much as you can. If it gets too thick add some more filler.
( This list is not limited, any green vegetable will do and as you juice/blend/shake more you will get a feel for how much green you can handle) Cram as much as you want in the blender as long as you can handle the green. I am going to list the most nutrient dense vegetables first then gradually digress. ND=Nutrient Density (0-100 scale) Click here for more information on Nutrient Richness.
SPINACH NR: 65(Excellent Nutrient Density and a semi mild green taste)- 8 leaves respectively.
BROCCOLI NR: 40
KALE NR: 34(Kale has a very green flavor make sure to remember that after using the leaves in your shake) -4 leaves
AVOCADOS NR: 7(
FRUIT/SWEETENERS (*LIMITED*Choose 1-2 sweeteners ONLY) To keep fructose consumption down.
STEVIA-One packet should suffice. For more info about Stevia go here
LIME(Fructose: 0 GI: 17)-
KIWI(Fructose: 3.4 GI:47-48)-
BLACKBERRIES(Fructose: 3.5 GI: 32)-
RASPBERRIES(Fructose: 3.0 GI: 38)-
*NOTE*: As you will see next to the fruit and food there are two notations one being “Fructose” which as you know is a large player in treating diabetes and regulating your insulin levels. We recommend staying under 25 grams per day. I have chosen the three lowest in fructose, tastiest (in my opinon) and easiest to prepare for your shake.
The GI represents the “Glycemic Index”which is another guide to how fast your blood sugar rises after eating food. For more information on the Glycemic Index click here.
Hemp should be your first choice. Hemp is an excellent source of Omega 3 and Omega 6 fatty acids and one of the few sources of a complete amino acid profile. It is also hypoallergenic and low in the glycemic index.
Q: Why is it important for diabetic’s?
A: There are several important factors to remember when you diabetic when choosing a good protein to mix with your daily protein shake/smoothie. Keep your blood sugar in mind at all times when choosing any product of consumption.
Q: Will this raise my blood sugar? (remember all types of starches/breads/grains/sugars/ and rices will help to raise your blood sugar).
A: Hemp itself will not raise your blood sugar since it is not a starch, a bread, a sugar, a grain etc. It is a seed. Not only that, but a seed with a complete amino acid profile. ( a great source of protein)
-Taste- Depending on which brand it differs, but, for the most part it is a grainy greenish taste.
Another reason why Hemp is such a great choice is that it offers diabetics the chance to lose weight while they are lowering the blood sugar. Hemp is low in the glycemic index (on a scale of 0-100 it is around 0-5 which is awesome) so it will not spike your blood sugar which is crucial for diabetics and/or anyone looking to lose weight and gain health.
Q: Why not Whey? Why not brown rice? Why not Soy?
A: Whey is by far the best protein supplement out there today hands down. The only problem is that it is a by-product of cheese which is derived from milk and the lactose plus the casein found in whey is often a food sensitivity and that is why it is prohibited from the detox. NOTE: If you are done with the detox and you have done the food testing and you KNOW that you are not sensitive to whey, then by all means go ahead and use it but remember you can always add a little hemp/hemp oil, flax oil or coconut oil.
Rice Protein is another excellent source of protein the only problem is that, rice is a grain and grains will raise your blood sugar.
Soy is now known to be an endocrine disruptor and can mess around with your hormones after long term use; specifically, estrogen.
WEIGHT LOSS SMOOTHIE: