Smoothie Recipes and Tips for the Endomorph Diabetes Diet

Delicious Diabetic Smoothie Recipes for Endomorphs

Smoothies make for a nutritious and delicious meal or snack for anyone with diabetes. Blending whole fruits and vegetables creates a fiber-rich beverage that can help slow spikes in blood sugar levels.

But as an endomorph body type, you may need to take extra care when crafting smoothies. With a tendency to gain weight more easily, keeping calories and carbs in check is key.

The good news is there are many diabetic-friendly smoothie options perfect for the endomorph diet. Read on for recipes, meal planning tips, and more.

The Endomorph Diet

The endomorph diet is designed for those with an endomorphic somatotype, meaning you likely have a large frame, curvy figure, and gain weight more easily. A main goal is balancing calories to maintain or lose weight.

As an endomorph, you may wish to limit higher calorie foods like granola, avocado, nut butters, and full-fat dairy. Lean proteins, non-starchy veggies, and healthy fats in moderation are encouraged.

Paying attention to portion sizes of more carb-heavy foods like fruits, starchy vegetables, and grains is also recommended to keep blood sugar in check.

Smoothie Building Tips for Endomorphs

To create smoothies tailored for the endomorph diet, keep these guidelines in mind:

• Use water or unsweetened almond milk as the base rather than fruit juice or coconut milk to limit calories.
• Load up on non-starchy veggies like spinach, kale, cucumber, celery, and carrots.
• Stick to lower sugar fruits like berries and lemon/lime juice for flavor.
• Include protein from Greek yogurt, cottage cheese, or nut butter.
• Avoid calorie-dense mix-ins like granola, chia seeds, coconut flakes, avocado, and bananas.
• Watch portion sizes of fruits and carbs like oats or sweet potatoes.

Balancing Carbs

Since endomorphs are prone to insulin resistance, keeping carbohydrates balanced is essential. Try to avoid more than 15-30 grams of net carbs per smoothie.

Net carbs equal total carbs minus fiber. So blending carb sources with lots of fiber like berries, leafy greens, cauliflower, and flaxseed will have a slower effect on your blood sugar.

When using higher carb fruits and vegetables, watch your portions. For example, adding 1/2 a banana or apple sliced instead of the whole fruit.

High Protein

Emphasizing lean protein sources in your smoothies helps promote satiety, muscle building, and stable energy levels.

Greek yogurt, cottage cheese, nut butters, and protein powder are all good options. Or add chia seeds, hemp seeds, or your favorite unsalted nuts for plant-based protein.

Aim for at least 15-20 grams of protein per smoothie to support your metabolism and blood sugar control.

Low Calorie and Fat

While healthy fats are important in your diet, limiting overall calories is a priority as an endomorph. Keep smoothies to 400 or less by:

• Using water or unsweetened almond milk instead of coconut milk or fruit juice
• Going easy on nut butters, avocados, coconut, etc.
• Blending in plenty of low calorie veggies and fresh herbs

You can also create "smoothie bowls" by adding just 1/2 to 3/4 of your usual smoothie to a bowl and topping with fresh fruit, seeds, and a sprinkling of granola if desired.

Diabetes-Friendly Smoothie Recipes for Endomorphs

Try out these tasty diabetic smoothie recipes suited for the endomorph diet:

Very Berry Protein Smoothie

Berries provide antioxidants along with fiber, vitamins, and minerals. Greek yogurt adds protein without extra fat and calories.

• 1 cup unsweetened almond milk
• 1 cup spinach
• 1/2 cup frozen mixed berries
• 1/4 cup plain nonfat Greek yogurt
• 1 scoop unflavored whey protein powder
• 1 Tbsp ground flaxseed
• 1 tsp cinnamon
• 3-5 ice cubes

Green Machine Smoothie

Pack in nutrients from spinach, zucchini, and kiwi with staying power from nut butter and chia seeds.

• 1 cup unsweetened almond milk
• 1 cup baby spinach
• 1/2 medium zucchini, chopped
• 1 kiwi, peeled and sliced
• 1 Tbsp natural almond butter
• 1 Tbsp chia seeds
• 1 tsp vanilla extract
• 3-5 ice cubes

Chunky Monkey Peanut Butter Smoothie

Frozen banana gives creaminess while peanut butter provides nutty flavor and protein.

• 1 cup unsweetened almond milk
• 1/2 cup spinach
• 1/2 frozen banana, sliced
• 1 Tbsp natural peanut butter
• 1 scoop unflavored or vanilla whey protein powder
• 1 tsp cinnamon
• 3-5 ice cubes

Carrot Cake Smoothie

Shredded carrots, raisins, cinnamon, and nutmeg create a sweet carrot cake taste.

• 1 cup unsweetened almond milk
• 1/2 cup shredded carrots
• 1/4 cup plain Greek yogurt
• 2 Tbsp raisins
• 1 Tbsp ground flaxseed
• 1 tsp vanilla extract
• 1 tsp cinnamon
• 1/4 tsp nutmeg
• Pinch of cloves
• 3-5 ice cubes

Green Tea Smoothie

Brewed green tea blends with matcha powder for an extra antioxidant boost.

• 1 cup brewed and chilled green tea
• 1/2 cup spinach
• 1/2 cucumber, peeled and chopped
• 1/4 avocado
• 1 Tbsp lemon juice
• 1 tsp matcha powder
• 1 Tbsp honey or stevia to taste
• 3-5 ice cubes

Chocolate Peanut Butter Smoothie

A touch of chocolate and banana makes this feel like a treat.

• 1 cup unsweetened almond milk
• 1 Tbsp natural peanut butter
• 1 Tbsp cacao powder
• 1/2 frozen banana, sliced
• 1 scoop chocolate or vanilla protein powder
• 1 Tbsp ground flaxseed
• 1 tsp cinnamon
• 3-5 ice cubes

Tips for Smoothie Meal Planning

To keep your blood sugar steady while meeting weight management goals as an endomorph, incorporate smoothies into your meal plan strategically.

Have a Smoothie for Breakfast

A nutrient-packed smoothie first thing in the morning helps fuel your body and brain after fasting through the night. The fiber keeps you full and steady until lunchtime.

Use as a Snack

When a mid-morning or afternoon hunger craving hits, swap out high calorie snack foods for a satisfying smoothie.

Blending With a Meal

Consider adding half a smoothie to your breakfast, lunch, or dinner for extra vegetables and nutrients. This allows you to cut back on carb-heavy sides.

Post-Workout

Blending protein powder into a smoothie makes for the perfect recovery snack after a workout. The carbs help replenish muscles while protein builds and repairs them.

For Dessert

Indulge your sweet tooth at the end of a meal with a lighter smoothie rather than heavy desserts. Incorporate touches of cinnamon, cocoa, or vanilla for flavor.

Pay Attention to Timing

Avoid drinking smoothies right before bed. The carbohydrates and calories could negatively impact blood sugar levels overnight. Have your last smoothie at least 2-3 hours before bedtime.

Exercising Effectively as an Endomorph

In addition to smoothie-making tips, having an exercise plan suited for your endomorph body can promote success on this diet.

Mix Up Cardio

blending different types of cardio exercise helps endomorphs burn the most calories and fat. Combine steady state (walking, jogging) with interval training (sprints, hills).

2-3 Full Body Workouts Per Week

Focus strength training around compound exercises like squats, deadlifts, push-ups, and overhead presses which work multiple large muscle groups at once.

Add Light Activity

Increase general movement throughout your day by taking the stairs, parking farther away, walking during lunch, standing when working, and stretching on breaks.

Monitor Intensity

High intensity exercise causes an insulin-blocking hormone release which could negatively impact blood sugar. Moderate intensity is best for endomorphs.

Listen to your body and check blood sugar levels before, during, and after workouts to ensure safety.

Sample Endomorph Diabetic Meal Plan

Here is a day of suggested meals and snacks including a smoothie to suit an endomorph diet for diabetes:

Breakfast

• Very Berry Smoothie
• 2 scrambled eggs
• 1 slice sprouted grain toast with 1 tsp avocado

Snack

1 medium apple sliced with 1 Tbsp natural peanut butter

Lunch

• Turkey burger on a lettuce bun with tomato, onion, mustard
• 1 cup vegetable soup
• Side salad with balsamic vinegar

Snack

1 cup edamame

Dinner

• 4oz grilled salmon
• 1/2 cup roasted Brussels sprouts
• 1/2 cup cooked quinoa
• Tossed salad with lemon juice dressing

Tips for Endomorph Smoothie Success

As an endomorph with diabetes, enjoy smoothies often while keeping these tips in mind:

• Load up on leafy greens, vegetables, and lower sugar fruits.
• Add Greek yogurt, nut butter, protein powder, nuts or seeds for protein and fiber.
• Limit calorie-dense ingredients like coconut, avocado, and banana.
• Watch portion sizes of fruits and mix-ins like nut butter.
• Keep net carbs in the 15-30 gram range.
• Blend with water or unsweetened almond milk instead of juice or coconut milk.
• Incorporate smoothies into different meals and snacks during your day.
• Pair with strength training and cardio exercise suited for your endomorph body type.

With nourishing ingredients and attentive portion sizes, smoothies can be a healthy part of an eating pattern that supports your unique needs as an endomorph with diabetes.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.