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When you are diagnosed with diabetes, a lot of things in your life need to change right away – and that includes your diet. Your doctor might recommend that you watch your carbohydrate intake, as a plate of pasta can send your blood sugar soaring. They might also recommend that you cut back on the sugar in your diet, especially refined table sugar.
To that end, many who have diabetes look for low-sugar options to satisfy their cravings. Artificial sweeteners can help with that. But you might recall that recently, sucralose – otherwise known as Splenda – was found to be “genotoxic” in research published in the Journal of Toxicology and Environmental Health.1 When something is genotoxic, it can damage the DNA of cells, which can then lead to all sorts of damage in your body, including a greater possibility of cancer. Aspartame and saccharine have also been long criticized for potential health concerns.
So now what?
Fortunately, there are plenty of diabetes-friendly recipes that can deliver the sweetness you want without too much added sugar and certainly with no sugar substitutes. To that end, these recipes call for very small amounts of sugar or none at all, as they get their sweetness from fruit. The American Diabetes Association encourages fruit as a fantastic option for adding sweetness in your diet, as fructose and fiber doesn’t drive up blood glucose too much.2
When you are working in the kitchen, always remember that safety comes first. You are doing the safe thing for your internal health by eating the proper foods and keeping your blood sugar under control. Take that safety further with a PERS device fall alert – it can be your constant companion for safety and protection. If you suffer any sort of emergency, the medical alarm can ensure that you get the help you need, right when you need it.
So without further ado, let’s get into the sweet stuff!
No-Bake Strawberry Cheesecake
The classic cheesecake recipe gets a low-sugar upgrade with instant pudding mix and keeps the traditional graham cracker crust. It keeps well in the refrigerator for a few days and might actually be better later, as the flavors have the opportunity to blend.
For a more unique twist, try using pudding mix in banana or strawberry flavors.
· 1 cup graham cracker crumbs
· 3-4 tbsps. butter, melted
· ¼ tsp. ground cinnamon
· ¼ tsp. ground nutmeg
· 1 8-ounce package of cream cheese, softened
· 1 ½ cups milk of your choice
· 1 1-ounce package of sugar-free instant pudding mix, cheesecake flavor
· 2 pints fresh strawberries, sliced thin
Mix the graham cracker crumbs, melted butter, cinnamon, and nutmeg in a bowl until it comes together lightly. Press the mixture into an 8-inch pie dish. Refrigerate for 30 minutes.
In the meantime, beat the cream cheese in a mixing bowl with a hand mixer until creamy. Pour in the milk a bit at a time (the mixture will become very thin). Beat in the pudding mix a bit at a time. The mixture will become thick and smooth. Scrape down the sides of the bowl from time to time during mixing to ensure that all the ingredients are well-incorporated.
Layer half of the cream cheese filling in the graham cracker crust. Spread ½ of the strawberries on top, then top that with the other half of the cream cheese filling. Top the cheesecake with the remaining strawberries. Refrigerate for one hour or until set.
Vanilla Panna Cotta
This incredibly versatile recipe provides a hint of sweetness and all your favorite flavors but none of the guilt.
· 1 ½ tsp. unsweetened and unflavored gelatin powder
· ¼ cup very cold water
· ¼ cup boiling water
· 2 cups full-fat coconut milk or coconut cream
· 2 ½ tsp. vanilla extract
· ¼ cup sugar
· Pinch of salt
Pour the cold water into a bowl and sprinkle the gelatin powder on top. Let it soften for 10 minutes and very gently stir with a spatula. Add the boiling water and stir well until the gelatin is fully dissolved.
Blend all other ingredients with the gelatin mixture. Stir well to mix completely and then taste to make sure the flavors are where you want them to be. Adjust accordingly.
Pour the mixture into containers for individual servings, such as ramekins, glasses, or custard cups. Chill for at least four hours to set the panna cotta.
Serve with three-berry sauce (recipe follows).
Three Berry Sauce
This sauce uses the power of ripe berries for all the sweetness required. You can use fresh or frozen berries, but if you go the frozen route, make sure they have no added sugar. You can also experiment with different berries to find the flavor that tickles your fancy.
· 1 cup blueberries
· 1 cup strawberries
· 1 cup blackberries
· ½ cup water
· Pinch of salt
Place all ingredients in a saucepan and bring to a gentle boil. Allow the berries to boil for five minutes, then remove from the heat. Using a potato masher, fork, or something similar, mash the berries to help break them down into small bits.
Boil the berries for another few minutes, mashing occasionally in the pan, until well-combined. There might be small solid bits of berry in the mixture. That’s okay!
Remove from the heat and allow the mixture to cool. It will thicken as it stands. You can use this immediately or refrigerate it for an even thicker sauce to be used later.
Lemon Coconut Balls
Be warned – these lemon coconut balls are addictive and you can eat the whole pan before you know it! The sweetener here is pure maple syrup. For the best possible flavor, don’t skimp on the quality of the syrup. A little goes a long way, so your investment in good syrup will last for a while.
· 2 cups almond flour, sifted
· ¼ cup high-quality maple syrup
· 2 tbsps. coconut oil (or any other neutral-flavored oil)
· 3 tsp. lemon zest
· 1 tsp. ground cinnamon
· Dash of salt
· ¼ cup shredded, unsweetened coconut
Combine all ingredients except the coconut in a food processor. Process the mixture until it is well-combined. It should be slightly sticky. Divide the dough into 20 pieces, rolling each into a ball. Line a tray with parchment paper.
Place the shredded coconut on a plate. Roll each ball in the coconut and then place on the tray. Though you can serve these immediately, placing the tray in the fridge will help them firm up for a different texture.
Orange Crème Pie
This refreshing pie might be made of orange crème but you can choose other flavors too, such as strawberry or even lemon-lime. It serves well straight out of the refrigerator for up to a week (though it’s a pretty sure bet it won’t last nearly that long).
· 1 8-ounce container fat-free frozen whipped topping, thawed
· 1 8-ounce package cream cheese, softened
· 1 ½ tsp. vanilla extract
· 1 3-ounce package of sugar-free orange gelatin
· 1 9-inch graham cracker crust
In a bowl, blend the whipped topping and cream cheese until the mixture is smooth and well-blended. Beat in the vanilla extract. Sprinkle the gelatin mix over the top and stir well to combine.
Pour the mixture into the graham cracker crust. Cover and chill in the refrigerator for at least two hours. Serve with berries that complement the flavor.
Fruity Frozen Yogurt
This calls for just a touch of sugar to balance out the flavor of the yogurt. This recipe uses blackberries but you can use any fruit that you have on hand. Remember, the riper the fruit, the more natural sweetness you’ll get, so you can adjust the sugar level accordingly.
· 1 cup fat-free vanilla Greek yogurt
· 2 tbsps. milk of your choice
· 1 tsp. vanilla extract
· 1 tbsp. sugar
· 1 cup frozen blackberries
Combine all ingredients in a blender. Pulse the blender in 30-second intervals. Scrape the sides and stir between each until the mixture is very smooth.
Pour into an appropriate container and freeze for eight hours, or until the consistency you would expect from frozen yogurt.
Keeping Diabetes Under Control
As the CDC points out, diabetics can enjoy desserts, but it’s just a good idea to get creative with cutting out sugar and lowering carbs while enjoying the sweet stuff in moderation.3 Carefully monitor your blood sugar after indulging in any of the recipes on this list. The more you learn about how your body reacts to certain foods, the better your blood sugar control will become.
An in-home or on-the-go emergency alert system can be a helpful assistant in your pursuit of better health. How does a panic button help with diabetes? If you begin to feel the symptoms of low blood sugar, including weakness and dizziness, a personal emergency response system allows you to press the button and get help right away, 24/7.
A medical alert system can also help you avoid emergency situations that could severely impact your health. The sooner you get the help you need, the better the medical outcome can be. And when you have diabetes, getting quick medical treatment can help you avoid the higher risk of infection or greater risk of other physical ailments. Here’s to delicious desserts and great health!