Recipe: Type 2 Diabetes Prevention Smoothie

New Recipe: Delicious Smoothie to Support T2D Healing

Type 2 diabetes is a massive challenge.  Over 29 million Americans live with Type 2 Diabetes (T2D), and upwards of 80 million are on the cusp of the disease, dealing with prediabetes. This condition stands as a huge challenge in healthcare, whether we consider the collective implications for public health or the profound impact on the individual.

On a financial level, individuals along with their employers and insurers, face yearly expenses that can surpass $10,000.  And beyond the financial burdens, those with T2D are at an elevated risk of serious health complications, including cardiovascular diseases, cancer, Alzheimer’s, as well as the potential for blindness, amputations, and kidney failure (along with living with the side effects of the medications on a daily basis).

But…there’s lots we can do.

Now, I never claim that any food, diet, or approach can cure anything.  There is always detail, and each case is different (remember, one size fits one).   BUT, we know that an alkaline approach to health can support the body in recovering, healing and returning to a state of balance (1, 2, 3, 4, 5).

And so in investigating the specific alkaline-forming foods that contain those nutrients that are proven to support the recovery from, and healing from T2D, this smoothie came together.  And it came together deliciously.

Why this smoothie works so well: 

It is not only delicious, highly alkaline, anti-inflammatory and antioxidant-rich, but it specifically contains these ingredients to support T2D recovery:

  1. Spinach: Low in carbohydrates and calories, high in fiber, and packed with essential vitamins and minerals. Spinach has a low glycemic index, which means it has a minimal impact on blood sugar levels.
  2. Avocado: Rich in monounsaturated fats that can help improve insulin sensitivity. They are also high in fiber, which is beneficial for blood sugar control.
  3. Blueberries: Though they contain sugar, the high fiber content and antioxidants in blueberries can help regulate blood glucose levels.
  4. Chia Seeds: These are high in fiber, omega-3 fatty acids, and protein, all of which can contribute to stable blood sugar levels.
  5. Flaxseeds: Similar to chia seeds, flaxseeds are high in fiber and healthy fats that can help with blood sugar control. They also contain lignans, which may improve insulin sensitivity.
  6. Cucumber: With a high water content and low carbohydrate level, cucumbers have a very low glycemic index, making them an excellent choice for hydration without spiking blood sugar.
  7. Ginger: It has anti-inflammatory properties and may help improve fasting blood sugar levels and insulin sensitivity.

Let’s get into it, in all of it’s delicious glory…



Recipe: Type 2 Diabetes Prevention Smoothie

  • Author: Ross Bridgeford
  • Yield: 2


1 cup spinach (fresh)

1/2 avocado

1/4 cup blueberries (fresh or frozen)

1 tablespoon chia seeds

1 tablespoon flaxseeds

1/2 cucumber (sliced)

1 tablespoon fresh ginger (grated)

Juice of 1/2 lemon

Juice of 1/2 lime

2 cups unsweetened almond milk (alkaline and provides calcium)

A handful of fresh mint leaves

Ice cubes (optional, especially if you’re using frozen blueberries)


Place the spinach, avocado, blueberries, chia seeds, flaxseeds, cucumber, ginger, lemon juice, lime juice,

almond milk, and mint leaves in a blender.

Blend on high speed until all the ingredients are well combined and the mixture is smooth. If the smoothie is too thick, you can add a bit more almond milk to reach your desired consistency.

Taste the smoothie and adjust the flavors as needed.

You can add more lemon or lime juice for tartness, or a few more mint leaves for freshness.

If you didn’t use frozen blueberries and you want your smoothie to be colder, you can blend in a few ice cubes until smooth.

Pour the smoothie into a glass and enjoy it immediately

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(1) Giha, Hayder A. 2023. “Hidden Chronic Metabolic Acidosis of Diabetes Type 2 (CMAD): Clues, Causes and Consequences.” Reviews in Endocrine and Metabolic Disorders 24 (4): 735–50.

‌(2) Lee, Kyung Won, and Dayeon Shin. 2020. “Positive Association between Dietary Acid Load and Future Insulin Resistance Risk: Findings from the Korean Genome and Epidemiology Study.” Nutrition Journal 19 (1).

‌(3) Carnauba, Renata, Ana Baptistella, Valéria Paschoal, and Gilberti Hübscher. 2017. “Diet-Induced Low-Grade Metabolic Acidosis and Clinical Outcomes: A Review.” Nutrients 9 (6): 538.

‌(4) Kheriji, Nadia, Wided Boukhalfa, Faten Mahjoub, Meriem Hechmi, Thouraya Dakhlaoui, Mehdi Mrad, Afef Hadj Salah Bahlous, Nadia Ben Amor, Henda Jamoussi, and Rym Kefi. 2022. “The Role of Dietary Intake in Type 2 Diabetes Mellitus: Importance of Macro and Micronutrients in Glucose Homeostasis.” Nutrients 14 (10): 2132.

‌(5) Naeini, Zeinab, Faezeh Abaj, Zahra Esmaeily, Ehsan Alvandi, Masoumeh Rafiee, and Fariba Koohdani. 2022. “A Nutrigenetic Approach to Investigate ApoB EcoR1 Polymorphism–Dietary Acid Load Interactions on Lipid and Anthropometric-Related Outcomes in Adults with Dyslipidemic Type 2 Diabetes.” Lifestyle Genomics, December.



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Recipe rating

  1. Mel Reply

    Hi Ross have followed you his from beginning had op taken out gall bladder developed diverticulitis and gut problems have put on lots weight can you give me some ideas please thank you at my end

  2. Peggy Douglas (Margaret) Reply

    Hey Ross, this smoothie is AMAAAZING. And has so many nutritional benefits. Thanks!