Vegetable juice is a great way to get your daily dose of vegetables, but which is the best vegetable juice for diabetics? There are many different types of vegetable juice, and they all offer different benefits. This blog post will discuss the best vegetable juices for diabetics and how they can help improve blood sugar levels. Stay tuned!
Not all vegetable juices are created equal, though. In this blog post, I'll share the best juicing options for diabetics. So read on and find out which one is right for you!
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💡 Is drinking Juice a good idea for people with diabetes?
For those without type 2 diabetes, sipping on juice is often a no-brainer. But if you're navigating life with diabetes, juice may be more of a cautionary tale than a go-to drink.
Here's why: In a non-diabetic scenario, your food breaks down into sugar, hitting the bloodstream. That signals your pancreas to release insulin, guiding sugar into cells for energy. But if you have diabetes, the insulin story is a bit more complicated—either your body isn't producing enough, or it can't efficiently use what it has. This results in elevated blood sugar and potential complications down the line.
The thing with whole fruits is they're fiber-rich, slowing down sugar absorption from the gut. But juice? Most of that fiber gets left behind, leaving you with a sugary concoction that can spike your blood sugar fast.
Now, juice isn't all bad news, bears. It can offer some perks like vitamin C, which is vital for tissue repair, growth, and a well-functioning immune system. Studies also indicate that veggie and fruit juices may lower the risk of chronic diseases like cardiovascular issues and certain cancers.
But let's not sugarcoat it: juice lacks fiber and can be high in sugar and calories. Even though you can get a vitamin C fix from a glass of OJ, opting for whole fruits and veggies is far better, especially if you're juggling type 2 diabetes. Juice binging can trigger weight gain and hyperglycemia, the extreme blood sugar spike with risks like:
- Severe dehydration due to hyperosmolar hyperglycemic state,
- Diabetic ketosis, potentially leading to a coma.
Chronic high sugar levels can wreak havoc on your eyes, kidneys, nerves, and blood vessels, escalating the risk of stroke or heart attack and slowing down wound healing.
If you do opt for juice, keep tabs for hyperglycemia symptoms like fatigue, blurry vision, and excessive thirst. Juice isn't a total no-go, but it's a handle-with-care situation if you have diabetes.
The most important aspect of juicing for people with diabetes is watching carefully what ingredients to include in the juice. Always choose the right vegetables for your juices and smoothies, and choose fruits with a low glycemic index.
💚 Why you will love it
- Low Sugar: Perfect for maintaining stable blood sugar levels.
- Rich in Nutrients: Packed with vitamins and minerals.
- Hydrating: Ideal for daily fluid intake.
- Natural Sweetness: Carrots add a delightful taste.
- Versatile Veggies: Easily swap with other non-sugary vegetables.
🧾 Ingredients
- Carrots: Rich in beta-carotene, which converts to vitamin A, carrots offer antioxidants that can help regulate blood sugar. Plus, their natural sweetness provides a taste balance without spiking glucose levels.
- Celery: A low-calorie hydrator, celery packs a good amount of fiber to slow down sugar absorption and help detoxify your system.
- Spinach: This leafy green is a powerhouse of magnesium, a mineral known to aid in blood sugar control. Plus, the high fiber content also makes it a diabetic-friendly option.
- Ginger: Known for its anti-inflammatory properties, ginger may also help manage blood sugar levels. Its zesty kick adds flavor without the need for added sugars.
- Lemon: A splash of lemon juice offers a boost of vitamin C and aids in alkalizing the body.
🔪 Instructions
Step 1: Clean your veggies and coarsely chop them.
Step 2: Juice your ingredients by passing them through a juicer (see how to juice without a juicer if you don't have one).
Step 3: Enjoy your juice and set aside the pulp to create delicious gluten-free crackers.
Step 4: Serve chilled, and add the lemon juice on top.
💡 Expert tips
Opt for Organic: Choose organic vegetables to reduce pesticide exposure whenever possible. This is especially important for leafy greens like spinach, which can absorb more chemicals.
Balance with Bitter: Incorporate bitter greens like kale or dandelion greens. They add a nutritional punch and help balance the natural sweetness of carrots and ginger, making the juice more blood sugar-friendly.
Spice It Up: Don't shy away from adding spices like turmeric or a pinch of cayenne pepper. These spices can enhance flavor, add warmth, and provide additional anti-inflammatory benefits.
Juicing Technique: Using a cold-press juicer to maximize nutrient extraction and flavor. This method helps preserve the enzymes and vitamins that can be lost with high-speed juicing.
Hydration Hack: If the juice is too concentrated, dilute it with some cucumber juice or a bit of water. This makes it more hydrating and stretches the number of servings.
📖 Variations and substitutions
Green Apple Twist: Add a small green apple to the mix for a hint of tartness. Green apples have a lower sugar content than other varieties, making them suitable for diabetic-friendly juice. They also contribute to a refreshing, slightly tangy flavor.
Beetroot Boost: Introduce a small beetroot for an earthy depth and vibrant color. Beetroots are known for their blood pressure-lowering properties and add a subtle sweetness to the juice. Remember, beets are higher in sugar, so use them sparingly.
Cucumber-Celery Cool Down: Replace half of the spinach with cucumber and add an extra stalk of celery for a more hydrating and lighter version of the juice. This variation is particularly refreshing and perfect for warmer days or post-workout replenishment.
🫙 Storage
Fridge It
- Chill & Seal: Transfer your fresh juice into an airtight glass container. Ensure the container is filled to the top to minimize air exposure, which can degrade nutrients.
- Consume Quickly: Aim to enjoy your juice within 48 hours for maximum flavor and nutrition.
Freeze It
- Prep & Pour: Divide the juice into freezer-safe glass jars, leaving about an inch of space at the top for expansion.
- Label It: Don't forget to slap on a date label so you can keep track. Your juice will stay good for up to 3 months.
Thaw & Enjoy
- Defrost Naturally: When you're ready to sip, transfer your frozen juice to the fridge for a slow, natural thaw over 12 hours.
- Shake It Up: Ingredients might separate during freezing. Give it a good shake before enjoying it.
See our complete guide on storing juice.
❓FAQ
The best juices for people living with diabetes are those with low sugar content, as drinking fruit juice can affect blood sugar levels. That's why it is good to use only vegetables and other ingredients such as ginger root and lemon juice to enhance their flavor, balancing the vegetable's flavor with acidity.
Also, ginger has anti-diabetic-promoting properties (source), which makes it a great natural product to add to a low-sugar diet.
Read on: Spinach Ginger Smoothie »
As a rule of thumb, avoid fruit juices, like freshly squeezed orange juice, because they concentrate lots of sugar in a serving, contributing to high blood sugar levels.
People with diabetes need to avoid blood sugar spikes and aim for blood sugar regulation.
Check the green cabbage and red cabbage juice for excellent low-sugar juice options.
Most vegetable juices are low in sugar; this recipe only contains 2 grams of sugar and 6 grams of carbohydrates.
Aim for vegetables with low glycemic indexes, like spinach and celery, and combine them with carrot juice, which has just the right sweetness to make the drink pleasant.
Unfortunately, apple juice has a lot of sugar and can raise blood glucose levels. An exception will be if the person faces hypoglycemia, in which apple juice or orange juice can help raise blood sugar levels.
When managing blood sugar, you must avoid sugary drinks, alcohol, drinks with added sugar, or energy drinks, as that can play a big role in raising blood sugar levels.
Aim for drinks like sparkling water, green tea, pineapple water, lemon water, and unsweetened green or pineapple tea. You can even explore more exotic drinks like this pineapple hibiscus tea, which is delicious and naturally lightly sweetened.
Another excellent drink for people with diabetes is this low-sugar, high-fiber smoothie made with apples, cabbage, and carrots. It is also great for treating constipation.
Read on: Hydrating Drinks with low sugar content »
Read on: Juicing Cauliflower with a delicious apple, carrot, and ginger juice
🥒 Best juice for diabetics
There are exceptions with fruit juices, like bitter melon juice and pomegranate juice.
Pomegranate juice
A study showed that pomegranate juice might benefit people with diabetes because its natural sugar is attached to antioxidants. This means that it does not cause blood sugar to spike. This feature may help decrease insulin resistance and lower blood sugar.
Strawberry Juice
Another great option with only 7 grams of carbohydrates and 4 grams of sugar is strawberry juice, easily made at home using strawberries, lemon, and water. You only need a blender to make it. Learn how to make strawberry juice in minutes!
Tomato Juice
Tomato juice is a smart pick for individuals with type 2 diabetes. It's recognized for its ability to lower the likelihood of blood clot formation, which is especially crucial given the elevated risk of cardiovascular problems and atherosclerosis in diabetic folks.
Carrot Juice
While carrots may taste sweet, they're actually good at keeping blood sugar levels in check when consumed in reasonable amounts, especially if you make drinks like this carrot, cucumber and celery juice, which has low sugar content.
Packed with an array of vitamins, minerals, and carotenoids that act as antioxidants, carrots offer multiple health benefits. Just keep an eye on portion sizes; even though they have a low glycemic index, a 250-gram serving of carrot juice still comes with less than 25 grams of carbs.
Green apple cucumber juice
This detox green juice recipe is a perfect blend for those managing diabetes. This refreshing concoction combines the crispness of green apple, the hydrating essence of cucumber, and the zesty kick of ginger. Each ingredient is carefully selected to ensure the juice remains low in carbohydrates and calories, making it an ideal choice for a diabetic-friendly diet.
🤔 Conclusion
If you are diabetic, juicing for health is a great way to get your body's nutrients. The best vegetable juice for diabetics is one that is low in sugar and high in fiber. In addition to juicing, it’s important to eat a healthy diet, like a green Mediterranean diet for vegetarians, and exercise regularly. Start feeling better today by incorporating juicing into your diabetes management plan.
⭐ If you try this recipe, let us know! 💬 Leave a comment, rate it, and don't forget to tag us @ourplantbasedworld on Instagram. Cheers!
🎥 Video
📋 Recipe
Vegetable Juice for Diabetics
Directions
- Wash and coarsely chop all your veggies and ginger.
- Pass all the produce through the juicer, adding about half a cup of water.
- Serve chilled, and add the lemon juice on top.
Video
Notes
Nutrition Facts
Nutritional Disclaimer
The information shown is an estimate provided by an online nutrition calculator. It should not be considered a substitute for a professional nutritionist's advice. See our full Nutritional Disclosure here.
Affiliate Disclaimer
Please note that some of the links here are affiliate links, and I will earn a commission if you purchase through those links. I recommend all of the products listed because they are companies I have found helpful and trustworthy.
As the lead content writer and recipe developer at Our Plant-Based World, he combines his passion for health and sustainability with a Plant-Based Nutrition Certification to create accessible, delicious vegan recipes. His expertise in plant-based cooking supports the blog's mission of fostering a healthier, environmentally conscious lifestyle through simple and seasonal dishes. His commitment to making vegan cooking enjoyable and inclusive for everyone shines in each recipe and article.
David Salazar
I just found your website. I was looking for recipes to assist with diabetes. I found the juice recipe and am excited to try it out. My partner of 32 yrs and I need to make some big changes in our diets and this site looks to be a great first step for both of us.
Thank you !! i will post a review once I make this drink.
Gus
Hey David, we are happy you guys liked our site, and we will definitely have you guys in mind when developing our recipes. I actually come from a background of 13 years working in the Diabetes space, specifically in blog glucose monitoring systems and education. Also, most of the elders in my family live with Diabetes, so most of our recipes consider it.
I recommend you guys check out our Recipe Filter tool, which allows you to filter our recipes by diet (i.e. Low Carb, Refined-sugar free). Also, check out the Nutrition facts on each recipe!.
Hope to see you around soon and happy juicing! 🙂
silvia
Hola! Soy diabética tipo 2, queria preguntarte si puedo prepararme jugos con un extractor de prensado en frío que deja la fibra aparte, si esto me perjudica, gracias!
Gus
Hola Silvia, lo más importante es prestarle atención a la cantidad de azúcar que tiene el jugo. Si bien la fibra es un factor importante para tener más sensación de saciedad, no es lo que define si es o no apto para una persona con diabetes. Te recomendamos siempre que hagas jugos, utilizar una proporción elevada (75% o más) de vegetales y una porción mínima de frutas, que son las que aportan más azúcar el jugo. Es importante medir la cantidad de carbohidratos que tiene el jugo y evaluarlo versus la cantidad que te ha recomendado tu médico para el momento en el día en que lo estás consumiendo. Este jugo tiene solo 6 gramos de carbohidratos lo cual es una cantidad ínfima de azúcares que no debería tener una repercusión importante en tus niveles de azúcares. Saludos!
epoxy floor fisheye
A precise & well-wrtitten post. Thanks heaps for sharing it.
Gus
you are welcome! Thanks for your helpful review!
Toni
This is really helpful! Thank you so much! Saving this!
Claudia Lamascolo
thanks for this my son is diabetic and this is just what I was looking for !
Savita
The juice is so healthy, thank you for sharing it. Really helpful.
Beth
This is such a great way to get in an absolute ton of vitamins and minerals easily, and I love that it won't spike blood sugar.
Gus
Sure thing, Beth! Thanks for your review!
Beth Sachs
This juice would be perfect for my Mum...and so healthy too!