Having diabetes doesn't mean you can't enjoy desserts. But because the carbohydrate and fat content of some desserts can have an adverse effect on your blood glucose, you need to pay attention to the sweet treats in your diet. More important than the source of carbohydrates is the amount of carbs in your diet. That means that when you enjoy a high-carb dessert, you need to reduce carbohydrates elsewhere in your meal.
Fresh Fruit
Nature provides sweet and healthy treats in the form of fresh fruit. Diabetics should choose fresh fruit as a part of a balanced diet. Fruit contains fiber, vitamins and minerals that prevent disease and help you maintain a healthy weight. If you want a little variety, dip your fruit in fat-free yogurt or a fat-free whipped topping. Frozen red or white grapes are another refreshing snack that can be eaten alone or mixed into a fruit salad.
Free Foods
Some sweet snacks have so few calories, they are considered free foods. Any food or drink with fewer than 20 calories and less than 5 g of carbohydrates per serving is considered a free food, according to the Mayo Clinic website. Some examples of free desserts are sugar-free ice pops and sugar-free gelatin snacks. You can buy these desserts or make them at home. Add fresh chopped fruit to sugar-free gelatin mix for a low-calorie homemade dessert. Freeze zero-calorie drink mixes in an ice tray to enjoy homemade ice pops.
Baked Goods With Sugar Substitute
Prepare reduced-calorie versions of your favorite baked goods at home by using a sugar replacement. According to the dieters' informational website RD411.com, the FDA has approved five sugar substitutes, or nonnutritive sweeteners. Four of these may be used for baking: saccharin, sucralose, neotame, and acesulfame.
Because some of these substitutes are sweeter than sugar, you will probably use less than what the recipe calls for. Sucralose, however, can be substituted for sugar cup for cup. If you prefer regular sugar, reduce the amount by up to 1/3. Most recipes will maintain their taste and quality with a little less sugar.
Regular Desserts
From time to time you may have a craving that only a regular dessert can satisfy. When that happens, you might allow yourself a treat. The American Diabetes Association advises 45 to 60 grams of carbohydrate per meal. If you want that treat for dessert, limit the carbohydrates in the rest of your meal. But remember that carbs aren't your only concern. Even a sugar-free dessert may be high in fat, which is something else that you need to keep your eye on.
References
- American Diabetes Association: Sugar and Desserts
- RD411.com: Sweetener Guide
- AllRecipes.com: Baking With Sugar and Sugar Substitutes
- Diabetes Care: Evidence-Based Nutrition Principles and Recommendations for the Treatment and Prevention of Diabetes and Related Complications: January 2002
- MayoClinic.com: Exchange List- Free Foods: May 2010
