11/29/2023 0 Comments Healthy pudding optionsSweets that come in individual servings, like ice cream bars vs an entire pint or half-gallon, can make such portioning more automatic. Try to keep desserts to around 200 calories or under, with carbohydrates in the 15- to 30-gram range, Tohan suggests. (Drinking water has the same effect, to a lesser degree.) If you know you’re going to have dessert, you can even skip the carbs on your plate and double up on vegetables or lean protein instead. So your first rule for eating dessert if you have diabetes is to seek out desserts that have some whole grains, protein or healthy fats - or a combination of all three - to balance the sugar and carbs.īy the same token, having dessert soon after a meal can help dilute the blood-sugar-spiking effects of eating sugary foods on their own, says Tohan. That’s why most fruits, which contain fiber, have less of an impact on blood sugar than say, a soda. While pure sugar - including honey, agave and maple syrup - and refined carbs like white flour cause blood sugar to skyrocket, adding in other nutrients can slow the breakdown of glucose and blunt those effects. Sweets get a bad rap because they tend to be higher in sugar and carbs, and lower in other nutrients like protein and fiber. Here’s how: Balance sugar with protein or healthy fats “Desserts can certainly fit into a healthy diet,” Tohan says. You can still satisfy a sweet tooth without negative health consequences if you’re mindful about how you indulge. That doesn’t have to mean that the dessert table is completely off-limits, however. And the things that spike blood glucose the highest are sugary and high-carbohydrate foods. Given that, “any spike in blood sugar can lead to long-term complications of diabetes,” Tohan says. Not producing enough insulin means that instead of powering cells, sugar is just circulating in our bloodstream. Insulin is a hormone whose main job is to transport glucose, the sugar that our cells use for energy. "Mixed with a cup of berries, this breakfast packs a major antioxidant punch–not to mention calcium, protein, and healthy fat from the chia seeds," Hamshaw adds.Now, of course, our understanding of diabetes is much more advanced, and the idea of someone with the disease eating a full-size chocolate bar seems much more likely to inspire an emergency than prevent one.ĭiabetes is a progressive illness in which your pancreas does not produce enough, or any, insulin, explains Sumi Tohan, associate director of nutrition for the American Diabetes Association. Just a single teaspoon of the green powder is the equivalent of an entire cup of coffee (some say, without the jitters). " Matcha provides a slower, more sustained energy, and it's a great alternative for those who are trying to cut down on the mighty bean," she says. This pudding, by Gena Hamshaw of Choosing Raw, serves up a filling morning jolt that lasts throughout the day. And the addition of fresh blueberries, raspberries, and blackberries, make this a really delicious-and beautiful-way of filling up on vitamin C and fiber. The energy-boosting berry is loaded with antioxidants like phytochemicals, which help leave skin glowing. This recipe calls for a tablespoon of acai powder, unlike those more (potentially) sugary ones that require a frozen packet. "It’s wonderful stuff, the superfood of superfoods," says Charlotte Collyer of GoodnessGreen. (Photo: Jocelyn Weiss for An Unprocessed Life)Īcai or "the beauty berry," as the smoothie staple is referred to in Brazil, has become one of the hottest breakfast bowl ingredients for blender-savvy foodies. Visit An Unprocessed Life for the full recipe. "Most people think of millet as bird food so they won't even consider it"-but the ancient grain is loaded with serotonin (a happiness food!) and magnesium, which can help ease workout stiffness and morning hangovers.er, headaches. "Millet makes for a healthy change," says Jocelyn Weiss of An Unprocessed Life, especially if you're looking to mix up your avocado or mango dependency. "There's no end to the permutations of avocado puddings," says Lianna Sugarman, founder of blended beverage brand LuliTonix."This one has 3 grams of protein and 11 grams of fiber, and is light, bright, and refreshing." Turmeric, which Sugarman snuck into the recipe, makes it mega anti-inflammatory, too.Ĭoconut Cashew Millet Pudding with Chai Pear and Apricot Compote If you want more healthy diabetic recipes, take a look at these recipe roundups: 10 healthy dinner recipes for diabetics 10 healthy diabetic chicken recipes 10 healthy diabetic lunch ideas I hope you found these low-carb diabetic dessert recipes useful. When blended with mango and banana, creamy green avocado takes on an exotic, tropical flavor-and fills you right up.
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