Ingredients in desserts for people with diabetes
Living with diabetes or managing the dietary needs of a loved one with the condition involves careful consideration of the foods you consume. One prime concern for people impacted by diabetes is the ingredients in the desserts they enjoy.
Flour in desserts for people with diabetes
When it comes to desserts for people with diabetes, the focus is usually on those containing carbohydrates. While it's possible to create excellent desserts without flour, it remains a staple ingredient in most cakes.
Here, I won't delve into all the flours suitable for diabetics, but mainly those I commonly use. It's not just about the carbohydrate content but also other nutritional components and their overall health impact.
Another crucial factor is the glycemic index, which indicates how quickly a food affects blood sugar levels. While this index aids in diabetes management, it's not the sole determinant in ingredient selection.
The ideal combination is a nutrient-rich food with a low glycemic index, promoting overall health.
1. Almond flour
In this regard, almond flour is a viable option in many recipes. It boasts a low carbohydrate content, high protein and fiber content, and contains heart-healthy fats.1 Additionally, almond flour has a glycemic index of 1, whereas wheat flour has a glycemic index of 71.
Moreover, almond flour can be used in a variety of desserts without significantly altering the taste, which is why I strive to incorporate it into as many recipes as possible.
Almond flour is gluten-free, and in some desserts, gluten is a necessary ingredient for leavening which brings us to the next flour I use a lot.
2. Spelt flour
Spelt and wheat flour don't have significant nutritional differences, both falling into the category of high glycemic index foods.
However, our experience suggests that spelt flour is a better choice for diabetes management. Of course, I'm referring to whole grain spelt flour.
Spelt and wheat have different gluten compositions. Compared to the gluten in modern wheat, spelt gluten is more soluble in water and easier to digest.
Research suggests the advantages of spelt in glycemic control2, with potential benefits for weight regulation and reducing the risk of heart disease.
3. Buckwheat flour
Buckwheat flour can also be used in a variety of recipes, either on its own or in combination with other flours, such as spelt flour.
The low glycemic index of buckwheat and the higher one of other flours, along with all the benefits of buckwheat, can be a good compromise in a series of desserts.
It has a distinct flavor that may not appeal to everyone, but depending on the other ingredients, it can blend well so that the taste of buckwheat doesn't overpower.
Buckwheat is gluten-free, and research shows beneficial effects of its consumption in diabetes due to improved blood sugar control3. Additionally, due to its nutritional composition, buckwheat has numerous positive effects on health, including anti-inflammatory and anticancer properties.
4. Coconut flour
Coconut flour has a lower carbohydrate content and higher protein content, making it a good choice for those opting for a low-carb diet. During the production process of coconut flour, fats are eliminated, making it a better choice than other coconut products4. With a low glycemic index, coconut flour is a good option for desserts for people with diabetes.
5. Oat flour
Oat flour is an excellent flour for desserts for people with diabetes5. It is rich in protein and fiber, contains beta-glucan, a type of fiber that lowers blood sugar levels in diabetics. Oat flour has a low glycemic index and can be used in many recipes.
1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/945506/nutrients
2. https://pubmed.ncbi.nlm.nih.gov/29068605/
3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9739861/
4. https://www.diabetes.co.uk/natural-therapies/coconuts.html#google_vignette
5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4690088/
Sweeteners in desserts for people with diabetes
1. Alcohol Sugars
Xylitol, or birch sugar, is a sweetener I often combine with other sweeteners because it has a neutral taste and can easily be incorporated into most desserts.
In addition to other benefits1, xylitol has fewer calories than refined sugar. In the EU, the recommended dosage is up to 50g per day as it can cause digestive discomfort and bloating2.
This is a sufficiently large quantity that is difficult to exceed. When combined with other sugars, xylitol is a good choice of sweetener for desserts, and we have no issues with its consumption.
Erythritol is a sweetener I use extremely rarely and in very small quantities. Mostly in recipes that have multiple components and require a larger amount of sweetener.
Although it has no calories, and its consumption shows certain advantages3, additional studies are needed regarding the health effects of erythritol.4 That's why I choose to use it with caution.
Additionally, erythritol has a specific "cooling" taste that doesn't suit our preferences. Therefore, I use it sparingly, in small amounts, and in a way that doesn't overpower the taste of the dessert.
2. Coconut flower sugar
I mainly choose coconut flower sugar for its flavor. Although it has a lower glycemic index, due to its impact on blood sugar levels and calorie content, which does not differ from refined sugar, I regularly combine it with other sweeteners that are more acceptable in that regard.
Coconut flower sugar has a beautiful caramel-like flavor that enhances the taste of a variety of desserts. Compared to birch sugar, coconut flower sugar will nicely sweeten any dessert in smaller quantities.
3. Stevia
Although it is considered a safe sweetener, I use stevia or steviol glycoside in smaller quantities. Mostly as a supplement to sweetness to reduce the amount of other sweeteners. This way, I achieve not only a moderate amount of stevia also in the dessert but also ensure that stevia does not overpower the taste of the dessert, yet the dessert is sufficiently sweet.
4. Other
In my recipes, you will come across honey. Of course, I use it in moderate amounts. Because of its fine flavor and nutritional value, I don't want to skip it. However, when I use it, I choose other ingredients with special care because I want to neutralize the effect of honey on blood sugar levels as much as possible.
The same goes for fruit and fruit preserves without added sugars that I use because they are natural, healthy, and great sweeteners. From experience, I know that a variety of fruits are suitable for many tasty and nutritionally high-quality desserts.
1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3128359/
2. https://www.news-medical.net/health/Xylitol-Research-and-Evidence.aspx
3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9824470/
Fats and additives
Fats and additives can indirectly impact blood sugar levels. While they don't directly raise blood sugar levels like carbohydrates, they can contribute to insulin resistance, particularly trans fats and saturated fats. This makes it harder for the body to use insulin effectively, leading to higher blood sugar levels over time.
Additives, particularly those found in processed foods, can also affect blood sugar control. Some additives may cause inflammation and insulin resistance, while others may slow down the absorption of carbohydrates, impacting the rate at which blood sugar rises after eating.
You can read more about the influence of fats and additives here.
So while you're whipping up a batch of your next dessert, think of these pointers and remember; You can enjoy delicious treats and manage your diabetes effectively - because food, after all, should be one of life's greatest joys. Stay informed, stay optimistic, and most importantly, stay well!