For people with diabetes, enjoying a sweet treat like a milkshake can seem off limits. However, with careful ingredient selection and portion control, it is possible for diabetics to occasionally enjoy milkshakes as part of a healthy diet.
Can diabetics drink milkshakes?
The answer is yes, diabetics can drink milkshakes in moderation as part of a balanced diet. However, traditional milkshakes made with full-fat ice cream and sugary flavorings can spike blood sugar levels. The key is to choose low-sugar, low-carb ingredients and keep portion sizes small.
What to look for in diabetic-friendly milkshake ingredients
When making or choosing a milkshake for diabetics, here are some healthy ingredient swaps to look for:
- Low-fat or fat-free milk instead of full-fat milk or cream
- Sugar substitutes like stevia or erythritol instead of sugar
- Low-carb ice creams made with sugar alcohols or artificial sweeteners
- Fresh fruit instead of sugary syrups for flavoring
- Small amounts of nuts or nut butter for healthy fats and protein
- Protein powders to help stabilize blood sugar response
Diabetes-friendly milkshake recipes
Here are some delicious milkshake recipes suitable for diabetics:
Very Vanilla Milkshake
- 1 cup unsweetened almond milk
- 1⁄2 cup low-fat vanilla ice cream or frozen yogurt
- 1 tbsp powdered peanut butter
- 1 tsp vanilla extract
- 1⁄4 tsp cinnamon
- 3-5 ice cubes
Blend all ingredients until smooth and frothy. Sprinkle with additional cinnamon if desired.
Chocolate Peanut Butter Milkshake
- 3⁄4 cup unsweetened almond milk
- 1⁄2 cup low-sugar chocolate ice cream
- 1 tbsp natural peanut butter
- 1 tbsp cocoa powder
- 1 tsp vanilla extract
- Pinch of salt
- 2-3 ice cubes
Blend all ingredients until smooth. Top with sliced banana if desired.
Berry Almond Milkshake
- 1 cup unsweetened almond milk
- 1⁄2 cup mixed frozen berries
- 2 tbsp slivered almonds
- 1 tbsp almond butter
- 1 tsp vanilla extract
- No-calorie sweetener if desired
Blend all ingredients until smooth and creamy. Garnish with additional berries.
Tips for ordering milkshakes when eating out
If you want to enjoy the occasional milkshake from a restaurant, here are some tips:
- Ask for sugar-free syrups and a no-sugar-added ice cream alternative
- Request a child-size portion
- Share your milkshake with a friend
- Ask for extra toppings like berries or nuts instead of syrups
- Opt for milk-based shakes instead of cream-based
Health impacts of milkshakes for diabetics
While tasty, traditional milkshakes are high in carbohydrates, sugars, and fats—all things that can destabilize blood sugar levels. However, when made with smart substitutions, milkshakes can be a safe occasional treat. Some health impacts to keep in mind:
- Can provide important nutrients like calcium, vitamin D, and protein
- Added sugar and full-fat dairy can spike blood sugar and cholesterol
- Fiber, fat, and protein help blunt blood sugar response
- Portion control is key—limit to half a cup serving max
- Always count the carbohydrates to fit them into your meal plan
Who should avoid diabetic-friendly milkshakes?
While diabetic-friendly milkshakes can be incorporated into an overall healthy diet for many people with diabetes, they may need to be avoided by:
- Those with severe lactose intolerance or milk allergies
- Diabetics who are insulin dependent
- Those with poorly controlled blood sugar levels
- Anyone who has been advised by their doctor to avoid dairy or added sugars
For people with the conditions above, rather than trying to adapt a milkshake, it is best to find other safer sweet treat options.
The bottom line
Having diabetes does not mean having to avoid all sweets forever. With some simple ingredient swaps and careful portion control, milkshakes can occasionally be enjoyed as part of a healthy, balanced diabetic diet. The key is moderation, smart substitutions, and knowing how the shake impacts your own blood sugar levels. When in doubt, consult your healthcare provider about whether diabetic-friendly milkshakes could work for you.
Frequently Asked Questions
What ingredients make a diabetic-friendly milkshake?
Some good ingredients to look for in a diabetic-friendly milkshake include:
- Low-fat or fat-free milk
- Sugar substitutes like stevia
- Low-sugar ice creams
- Fresh fruit for flavor
- Nuts or nut butter
- Protein powder
Can I use regular ice cream in a milkshake for diabetics?
Regular ice cream is high in sugar and carbohydrates, so it is best to choose a low-carb ice cream made for diabetics. Look for options made with sugar alcohols or artificial sweeteners to keep carb counts low.
What is a good substitute for chocolate syrup in a diabetic milkshake?
Instead of sugary chocolate syrup, try adding cocoa powder, cacao nibs, melted dark chocolate, or sugar-free chocolate syrup to flavor milkshakes for diabetics.
Are milkshakes good for gestational diabetes?
Milkshakes are typically not recommended for gestational diabetes due to their high carb content. However, having a very small portion made with diabetic-friendly ingredients once in awhile is better than depriving yourself completely.
Can milkshakes help manage diabetes?
Traditional full-sugar milkshakes can spike blood sugar. However, when made with diabetic-friendly ingredients, a small serving of milkshake can help satisfy sweet cravings and prevent bingeing on other high-carb foods. But they should still be consumed in moderation.
Conclusion
Milkshakes can be worked into a diabetes-friendly diet with careful attention to ingredients and portions. Opt for low-sugar, low-carb alternatives to traditional ingredients and limit portion size to 1⁄2 cup or less. Milkshakes for diabetics can provide satisfaction for sweet cravings but should still be consumed occasionally and accounted for in daily meal planning. With smart substitutions and moderation, diabetics can still enjoy a refreshing milkshake on a hot day.