Fun Ways to Stay Cool without Raising Your A1c

But that doesn’t mean that cooling off has to be boring to be blood sugar-friendly.

There are a few fun ways to keep cool over the summer months without worrying about your A1c skyrocketing. Below are some of my favourite ways to stay cool this summer.

Coolin’ Smoothies

You may have been told that smoothies are on the (long) list of high-sugar foods to avoid. BUT, they can be a tasty, blood sugar-friendly way to cool down in the summertime.

Smoothies are often known for being rich in fruit sugars and causing post-meal spikes in blood sugar. But that doesn’t mean ALL smoothies are off-limits. With some careful planning and ingredient selection, you can create nutritious and well-balanced smoothies that won’t cause a blood sugar spike. I’ve included some of my favourite smoothing-building tips below.

Including fats and proteins in your smoothies can help prevent post-drink spikes in your blood sugar.

Building Blood Sugar-Friendly Smoothies

Include Complex Carbohydrates

Including complex carbohydrates in your smoothie is one way to prevent spikes in your blood sugar. Complex carbohydrates. are digested more slowly than simple sugars, which prevents spikes in your blood sugar. Some tasty complex carbohydrates to try in your smoothie include:

• • Oats
  • Oranges
  • Strawberries
  • Blackberries
  • Raspberries

Oats and grains can give your smoothie a nice smooth consistency, while berries can give your smoothie an extra boost of antioxidants. If you’re looking for more options to include, you can find a more diabetes-friendly fruit from my article here.

Add Healthy Fats and Proteins

Including fats and proteins in your smoothies can further aid in stabilizing blood sugar levels. Healthy fats like avocado, nut butter, or chia seeds not only add creaminess but also help slow down digestion. While protein sources such as Greek yogurt, tofu, or protein powder can provide satiety and prevent blood sugar spikes. 

Consider Your Portion Sizes

Although smoothies can be a healthy option and easy to take with you on a busy day, it’s important to be mindful of your portion sizes. Like other meals, smoothies can raise your blood sugar levels. Large smoothies can have a bigger impact on your blood sugars and may impact your snack or meal choices later in the day. Typical serving sizes are around 8 to 12 oz.

Limit Added Sweeteners

The fruits included in your smoothies can give them a natural sweetness. However, if you’re looking for a bit of extra sweetness, you can include sugar alternatives such as Stevia or monk fruit.

Fibre is Key

Including fibre-rich ingredients like spinach, kale, or flaxseeds can slow down the digestion and absorption of sugars. This can help maintain more stable blood sugar levels, as well as provide you with tons of health benefits, including regular bowel movements.

Mocktails

Mocktails are another great way to cool off in the summer heat. They are a great blood sugar-friendly addition to your diet as they provide a refreshing and tasty option without causing spikes in blood sugar levels. Instead of using sugary syrups and sweeteners, mocktails can be made using fresh fruit juices, herbs, and sparkling water.

You can learn more about the benefits of mocktails here.

Mixing Blood Sugar-Friendly Mocktails

Choose Blood Sugar-Friendly Fruits

Fruits are not only delicious but also have a significant impact on making your beverages more enticing. Whether blended into refreshing mocktails or used as vibrant garnishes, fruits can elevate your drink experience to new heights. However, the natural sugars found in fruit can affect your blood sugars, especially as most beverages don’t contain fats or protein. Choosing low-sugar fruits to include in your mocktails can limit the impact on your blood sugar. You can find a list of diabetes-friendly fruits from my article here.

Use Sugar Alternatives

One popular sugar alternative is stevia, which is derived from the leaves of the Stevia rebaudiana plant. Stevia is known for its intense sweetness, and a little goes a long way. It is also a natural option, making it a great choice for those seeking a more organic or plant-based lifestyle.

Another option is erythritol, a sugar alcohol that is commonly used as a low-calorie sweetener. Erythritol has a similar taste profile to sugar but with significantly fewer calories. It also doesn’t raise blood sugar levels or contribute to tooth decay, making it a popular choice for those with diabetes or those who are watching their sugar intake.

Xylitol is yet another sugar alternative that can be used in popsicle recipes. Like erythritol, xylitol is a sugar alcohol that provides a sweet taste without the same impact on blood sugar levels as regular sugar. It is also known for its ability to prevent tooth decay, making it a particularly appealing option for those concerned about oral health.

Garnish with Fresh Herbs and Spices

Add a little extra pizzazz to your mocktails by throwing in some fresh herbs like mint, basil, or rosemary, or maybe even some spices like cinnamon or ginger. These little additions can really bring out the flavours without messing with your blood sugar levels. So go ahead and get creative with your delicious concoctions!

Swap Soft Drinks for Sparkling Water

To make your mocktails extra refreshing and bubbly, ditch the sugary sodas and opt for sparkling water instead. This way, you can still enjoy the fizzy sensation without all the extra sugar and calories.

Adding Alcohol

There are a few things to consider if you’re looking to build yourself a stronger drink. Not only does alcohol affect your blood sugars, but some options such as premixed cocktails and liqueurs can include added sugars which can contribute to spikes in your blood sugar. When building an alcoholic beverage, choose spirits that don’t contain added sugars such as gin, vodka, rum and whisky. They can be served on the rocks, or with sugar-free mixers such as sparkling water or diet options.

Remember: Even when choosing low-sugar beverages, alcohol should be consumed in moderation.

Homemade Popsicles

Homemade popsicles are one of my favourite ways to say cool during the summer months. Not only are the easy to make, but they are also tons of flavour combinations to try!

Making Blood Sugar-Friendly Popsicles

Included Unsweetened Yogurt or Milk

If you’re into creamy popsicles, you can try using unsweetened yogurt (Greek or dairy-free alternatives) or coconut milk as a base. These ingredients will give your popsicle a nice creamy texture without messing up your blood sugar levels too much.

Choosing Sugar Alternatives

Fruits included in your smoothies can add a pop of flavour, and sweetness to your popsicles. However, if you are looking for some extra sweetness for your popsicles, try using sugar alternatives. There are numerous options available that can give your frozen treats a sweet taste, including: 

• Stevia 
• Erythritol
• Xylitol
• Monk fruit

Try Different Flavour Combinations

You can explore your creativity with popsicles by experimenting with various combinations of fruits and herbs to discover the perfect one for your taste buds! There are endless possibilities to create refreshing and flavorful popsicles that will satisfy your cravings on a hot summer day.