I’m a type 1 diabetic Beachbody coach, who drinks and recommends Shakeology, both to diabetics and non-diabetics. When used properly, Shakeology and diabetes can make a great partnership. It can help with your blood sugar profile, as well as all the other health and nutrition benefits it can provide. However, many people who drink Shakeology, enjoy creating Shakeology recipes. You have to be careful creating these recipes, or you turn the healthiest meal of the day, into something worse than a Snickers bar. The recipe you see in this post is exactly such a recipe.
I am an admitted nutrition nazi. I don’t believe in any nutritional product advertising, until I see the label (case and point: Advocare Spark says it’s sugar free, yet is has 11 carbs and 45 calories). So the fact that I use, recommend, and believe in Shakeology, is a pretty big deal. The benefit of drinking Shakeology, is that it’s a dense daily dose of nutrition, in a single glass. The majority of the American people don’t get much nutrition in their diet, so drinking Shakeology in it’s pure form, mixing it only with unsweetened almond milk, or similar, can provide you with the dense daily dose of nutrition that it promises. For a diabetic, most of the flavors provide a nice slow rise in blood sugar due to low carbs and high fiber.
Now, lets get to that recipe above. Ok, so it’s a fan favorite. Gee, I wonder why? Could it be that it has as many carbs and sugars as 2 Snickers bars?! Lets do the math.
Vanilla Shakeology 14g carbs 7 sugars
1/2c Unsweetened Almond Milk 0g carbs 0 sugars
1/2c Yoplait Greek Vanilla Yogurt 33g carbs 26 sugars
1/2 Banana 13g carbs 7 sugars
1tbsp Peanut Butter 4g carbs 2 sugars
1tbsp Raw Honey 17g carbs 17 sugars
Totals 81g carbs 59 sugars
Snickers 35g carbs 30 sugars
We started with a healthy shake with only 14 carbs and 7 sugars, but due to this particualar Shakeology recipe, we ended up with 81 carbs and 59 sugars. No wonder it’s a fan favorite!!! Although this Shakeology recipe tastes great, it’s turned that nutritionally dense shake into a fat storing monster because of all of those carbs and sugars. 59 sugars? No one needs 59 sugars in a single meal. Diabetic or not. You shouldn’t even be eating that many sugars in a whole day! Those 59 sugars and 81 carbs are going to produce an insulin spike that will put most of those carbs and sugars straight into your thighs, hips, or belly. Now each of those ingredients in that recipe have their health benefits (well, except 1), but Shakeology doesn’t need them. It’s nutritionally dense all by itself. Yes, honey is full of anti-oxidants, yes peanut butter has healthy fats, yes a banana is a great source of potassium, as far as the yogurt, well, I’ll just bite my tongue.
There is only 1 time of any day, where you should add things to your Shakeology, to get the maximum benefit. That’s after your workout. If you drink your Shakeology after every workout, then you SHOULD add some fruit carbs to it. I still would never create a recipe like the one above though. After you workout, you want fast carbs in your shake to produce an insulin response, but a small one, because the insulin is what makes your muscles grow. You want it to happen fast after a workout, within 45 minutes. Any other time of day though, and those extra carbs will most likely be stored as fat. Using Shakeology as a recovery shake, adding some carbs and sugars is a good thing, as long as you don’t go freakin overboard. 59 sugars? Geez.
So the moral of the story, is please don’t ruin your Shakeology. Let it do it’s job, the way it was intended. If you want to create Shakeology recipes, which admittedly are fun, then just make sure you’re drinking your Shakeology as a recovery shake after your workout.