Shakes can be a great secret weapon for people who have diabetes. Learn how to include shakes in your diet in a healthy way, and how to make the right choices.

What to Look for in a Shake 

Check the nutritional value of grocery store or health food store shakes and you may discover that many have a lot of added sugars. Look for shakes that are low in carbs and that do not make unrealistic claims.

Make Your Own Secret Weapon 

Make your own healthy shake at home, even if you have never made a shake or smoothie. Berries, kale, spinach, avocado and celery are popular ingredients.

Try this recipe from DaVita Kidney Care. It has just 152 calories and 15 grams of carbs per serving.

Mixed Berry Protein Smoothie

Ingredients 

• 4 oz. Very cold water
• 1 cup fresh or frozen mixed berries
• 2 ice cubes
• 1 teaspoon any berry flavor Crystal Light liquid flavor enhancing drops
• ½ cup whipped cream topping
• 2 scoops of whey protein powder

Preparation 

• In the blender, add water, berries, ice cubes and liquid flavor enhancer drops. Blend until slushy and mix well.
• Add the whipped topping. Blend well.
• Add the whey powder. Blend well.
• Divide into two servings.

This recipe from Food.com has just 62.8 calories and 11.8 carbs.

Strawberry Shake 

Ingredients

• ½ cup low-fat sugar-free frozen vanilla yogurt
• ¼ cup crushed ice
• ¼ cup skim milk
• 6 large, fresh strawberries, stemmed and halved
• ¼ teaspoon strawberry or vanilla extract

Preparation

Combine the frozen yogurt, ice and skim milk in a blender for about one minute. Add strawberries and vanilla. Blend for approximately 30 seconds.