Very Berry Smoothie Recipe: Easy and Delicious

This delicious, 4-ingredient fruit smoothie uses 2 foods linked with less risk of diabetes. And it’s delicious.

Let’s hear it for easy, fast, delicious and nutritious. There are plenty of days when I really need this in a recipe! berry smoothie recipe in glass

  • In a rush? Check
  • Need something healthy? Check
  • Looking to fight prediabetes or something that fits with a diabetes meal plan? Check and check!

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, anti-microbials, and more.

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.

Here’s a list of foods good for prediabetes.  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.

Yes, this fruit smoothie is nutritious, delicious, and a very pretty pink, but my favorite reason for making it is that my daughter loves it. I always get to share it with her. 🥰

Healthy eating is one way to prevent type 2 diabetes. Get your free prediabetes checklist to keep track of 4 important health domains.

Berry Smoothie Recipe

Mixed Berry Smoothie

If you plan your meals with diabetes Exchanges, count this full recipe as 1 Milk and 1 Fruit.
5 from 1 vote
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Course: Breakfast or Snack
Prep Time: 5 minutes
Total Time: 5 minutes
Servings: 1
Calories: 205kcal
Author: Jill Weisenberger MS, RDN, CDE, FAND

Ingredients

  • 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)

Instructions

  • Place all ingredients in a blender or a container for an immersion blender. Process until smooth.

Notes

If you are not using frozen fruit, you will need to add several ice cubes to make the smoothie thick.

Nutrition

Serving: 11/2 cups | Calories: 205kcal | Carbohydrates: 30g | Protein: 22g | Fat: 0g | Trans Fat: 0g | Cholesterol: 0mg | Sodium: 100mg | Fiber: 5g

Cheers to finding something you love to eat that checks all the health boxes (and even get to share it with your daughter)!

Fight Prediabetes with this Self-Care Checklist

 

Jill-Weisenberger_about-image-2
Jill Weisenberger

I'm Jill, and I believe simple changes in your mindset and health habits can bring life-changing rewards. And I don't believe in willpower. It's waaaay overrated. As a food-loving registered dietitian nutritionist, certified diabetes care and education specialist and certified health and wellness coach, I've helped thousands of people solve their food and nutrition problems. If you're looking for a better way to master this whole healthy eating/healthy living thing or if you're trying to prevent or manage diabetes or heart problems, you'll find plenty of resources right here.

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4 Comments

  1. Connie mckelvey on July 2, 2020 at 5:54 pm

    I have been a diabetic for years to many to count. I believe that you are the first who make sense. I will get back to you soon on the newsletter and need for many forms of Information you have to offer. Thank You so much, keep up the good work.

    • Jill Weisenberger on July 3, 2020 at 11:01 am

      Managing diabetes can be hard, for sure! So glad to offer you support.

  2. Shane on July 9, 2020 at 12:30 pm

    this has 30g of carbs. I thought those are bad for Diabetics? I am trying to adjust my diet, my glucose levels spike in the morning, and I am trying to find something that helps to lower that (other than one piece of bread with peanut butter).

    • Jill Weisenberger on July 9, 2020 at 3:34 pm

      Healthy eating for diabetes can be so confusing! While it’s true that carbohydrates raise blood sugar more than protein or fat, it’s not true that carbohydrates are bad for people with diabetes. You might find some answers to your questions in this FAQ about carbohydrates.

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Hi there! I'm Jill, a nutrition & diabetes expert and the author of 4 books.

Jill Weisenberger

I believe simple changes in health habits can bring you life-changing rewards.

And I believe willpower is way overrated.

Right here is where you can discover the mindset and habits to stick with healthy lifestyle choices most of the time - and drop the guilt when you don't.

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