This berry smoothie recipe nourishes the body and pleases the taste buds! Let’s hear it for easy, fast, delicious and nutritious.
I’ve been whipping up this berry smoothie recipe for years. It’s so simple and comes out perfectly with any favorite berry. During the summer, I use fresh berries that I’ve frozen. When berries aren’t in season, I grab a bag of frozen mixed berries or mixed berries with cherries at the supermarket. Both yogurt and berries, by the way, are linked to less incidence of type 2 diabetes. That’s why I always recommend both foods to my clients with prediabetes. And they’re probably good for diabetes, as well. In fact, I first published this recipe in my bestselling book Diabetes Weight Loss – Week by Week.
Foods for prediabetes
Researchers in Finland found that berries were associated with less risk of developing type 2 diabetes. Men who consumed the most berries were 35% less likely to develop the disease.
Actually, even with their higher sugar content, it’s smart to eat a variety of fruits and a couple servings each day. In general, fruits are associated with less chronic disease. Which is the best fruit, you ask? Well they each have a unique array of nutrients and phytonutrients, so go for a really big variety. Phytonutrients (aka phytochemicals) are health-boosting plant compounds. They may act as antioxidants, insulin sensitizers, anti-inflammatory compounds, anit-microbials, and more. If you want more on phytonutrients, take a look at A Guide to Phytochemicals on the website of the American Institute for Cancer Research.
Researchers aren’t sure why yogurt is associated with less type 2 diabetes, but it might be because of the probiotics. Or maybe it’s because people who grab a cup of yogurt for a snack aren’t digging into a bag of cookies.
There are a bunch of other foods that seem protective against type 2 diabetes. Check out Add These Foods to Your Prediabetes Diet, and for a much greater discussion and a gazillion tips on lifestyle habits and preventing diabetes, look at my brand new book Prediabetes: A Complete Guide.
- 1 cup plain nonfat strained yogurt (Greek or Icelandic)
- 1 cup frozen mixed berries or frozen mixed berries with cherries
- 1 tablespoon sweetener of choice
- 2 tablespoons nonfat milk or any tart juice (cranberry, pomegranate, cherry)
- Place all ingredients in a blender or a container for an immersion blender. Process until smooth.
Do you have a favorite way to use yogurt or whip up a quick smoothie?