Looking for a refreshing, creamy shake that’s safe for diabetics and still full of flavor? Meet your new go-to: the Avocado Berry Shake. This smooth and satisfying drink blends the healthy fats of avocado with the antioxidant-rich goodness of berries — all without any added sugar. It’s a perfect snack or light breakfast for those managing blood sugar levels.
Let’s dive into the recipe!
📝 Ingredients (Serves 2)
- 1 ripe avocado (peeled and pitted)
- 1/2 cup unsweetened almond milk (or any low-carb plant-based milk)
- 1/2 cup Greek yogurt (plain, unsweetened, full-fat preferred)
- 3/4 cup frozen mixed berries (blueberries, raspberries, strawberries)
- 1 tablespoon chia seeds
- 1/2 teaspoon ground cinnamon
- A few drops of stevia or monk fruit extract (optional, to taste)
- 4-5 ice cubes
🥣 Step-by-Step Instructions
Step 1: Prep Your Ingredients
Make sure your avocado is soft and ripe. Scoop it out with a spoon. Measure out your berries, yogurt, milk, chia seeds, and cinnamon.
CookWithKushal (Chef) Tip:
Choose berries like blueberries and raspberries — they’re low on the glycemic index and packed with fiber and antioxidants, making them great for blood sugar control.
Step 2: Add to Blender
In a high-speed blender, combine the avocado, frozen berries, Greek yogurt, and almond milk.
CookWithKushal (Chef) Tip:
Greek yogurt adds creaminess without the sugar of flavored varieties. It also delivers a protein boost that helps with blood sugar stability.
Step 3: Blend Until Smooth
Add in the chia seeds, ground cinnamon, ice cubes, and your chosen natural sweetener (if using). Blend until the mixture is creamy and smooth — about 30–45 seconds.
CookWithKushal (Chef) Tip:
Cinnamon not only adds warmth but has been shown to help improve insulin sensitivity — a win-win for diabetics!
Step 4: Taste and Adjust
Give it a quick taste. Want it sweeter? Add another drop or two of stevia or monk fruit. Want it thicker? Add more yogurt or a spoonful of nut butter.
Step 5: Serve and Enjoy!
Pour the shake into two tall glasses. Top with a few whole berries or a sprinkle of chia seeds if desired. Serve immediately while it’s cold and creamy.
🧊 Why This Shake is Diabetic-Friendly
This isn’t just a delicious treat — it’s also crafted with care for diabetic needs:
- No added sugar – naturally sweetened with berries and optional stevia.
- High fiber – from avocado, berries, and chia seeds, which slow down sugar absorption.
- Healthy fats – avocado and Greek yogurt help keep you full and stabilize glucose.
- Low glycemic ingredients – each component is chosen to minimize blood sugar spikes.
🔁 Customization Ideas
Want to make it your own? Here are a few healthy swaps:
- Swap almond milk for unsweetened coconut milk for a tropical vibe.
- Add a spoonful of nut butter (like almond or peanut) for extra richness.
- Boost with a scoop of plant-based protein powder for a post-workout option.
- Mix in spinach or kale to sneak in some greens — trust us, you won’t taste it.
CookWithKushal (Chef) Tip:
Always read labels — even healthy-looking products like yogurt or almond milk can contain hidden sugars. Go for unsweetened and plain options every time.
💡 Ayurvedic Insight (Optional Addition)
From an Ayurvedic perspective, avocado and berries balance blood sugar while nourishing body tissues. Add a pinch of ground fenugreek or turmeric for added anti-inflammatory benefits.
🧾 Nutritional Information (Per Serving – Approximate)
- Calories: 220
- Protein: 10g
- Net Carbs: 12g
- Fat: 14g
- Fiber: 7g
- Sugar: 5g (natural fruit sugars only)
✅ Final Thoughts
Managing diabetes doesn’t mean giving up on taste or texture. With this creamy avocado berry shake, you get the best of both worlds — rich flavor and blood sugar-friendly ingredients. Whether you’re newly diagnosed or just looking for healthier options, this shake is a delicious step in the right direction.
CookWithKushal (Chef) Final Tip:
Keep a batch of pre-portioned ingredients in your freezer for a quick blend-and-go diabetic snack any day of the week!