5 Delicious Sugar-Free Sweets for People with Diabetes
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Shweta Mehta
Experienced Nutritionist with diversified work experience over a decade in clinical and non-clinical setups - as a Nutritionist, Health Coach, Innovative and mindful Recipe Curator, Recipe Standardisation, Cafe/Food Menu Recipe Planning, Product Brand Promotions, Health Blogger, Content Writer. An amateur health food blogger with creative food styling skills and a self-taught phone photographer.
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Managing diabetes doesn’t mean you have to give up on sweets completely. With thoughtful modifications, you can enjoy the flavours you love without compromising your blood sugar levels.
Enter the world of Sugar-Free Sweets for Diabetes, an excellent way to indulge in your favorite desserts with a healthy twist.
Why Sugar-Free Sweets for People with Diabetes Are a Good Choice?
For individuals with diabetes, controlling blood sugar levels is crucial. Consuming sugary foods often leads to spikes in glucose, which can be dangerous over time.
However, these Sugar-Free Sweets for Diabetes, crafted by our expert nutritionist Shweta Mehta, are made using sugar substitutes that do not cause these harmful surges in blood sugar.
These alternatives allow you to enjoy the sweetness without the guilt, making them an excellent choice for those managing diabetes. Wondering what makes these treats so special?
What Are the Benefits of Sugar-Free Sweets for Diabetes?
Opting for Sugar-Free Sweets for Diabetes offers several health benefits beyond just maintaining blood sugar levels. These sweets often contain fewer calories, helping with weight management, a key factor in diabetes care.
Not only do they satisfy your sweet cravings, but they also help curb the temptation to binge on sugary snacks that can lead to poor blood sugar control. But how exactly do these sweets work with your glucose levels?
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How Do Sugar-Free Sweets Affect Blood Sugar Levels in People with Diabetes?
The key benefit of Sugar-Free Sweets for Diabetes is their minimal impact on blood sugar levels.
Unlike regular sweets that cause a spike in glucose, Sugar-Free options use sweeteners like stevia, which have a low glycemic index. This means they don’t raise blood sugar levels significantly, making them safe for those looking to manage or prevent hyperglycemia.
Can you still enjoy your favorite Indian sweets with these benefits? Absolutely!
Sugar-Free Indian Sweets Recipes for Diabetes
The beauty of Sugar-Free Sweets for Diabetes is that you don’t have to miss out on your favorite Indian sweets. These traditional desserts have been given a healthy makeover, allowing you to enjoy guilt-free indulgence during festivals and special occasions.
1. Sama Kheer
Sama rice, also known as barnyard millet, is a staple during fasting periods and is also a fantastic grain for those managing diabetes due to its low glycemic index. This kheer, sweetened with stevia, offers the comfort of traditional kheer without the sugar overload.
Preparation time: 15 minutes
Serving size: 1 bowl
Ingredients
- Barnyard millet (sama rice) – 2 tbsp
- Skimmed milk – 100 ml
- Stevia – 1/8 tsp
- Green cardamom powder – 1/8 tsp
- Saffron strands – 6
- Chopped almonds – 2 tsp
- Chopped pista – 2 tsp
Method
1. Rinse 2 tbsp of barnyard millet under cold water until it runs clear.
2. Pour 100 ml of skimmed milk into a pan and bring it to a boil.
3. Add the millet and cook, stirring continuously until it thickens.
4. Mix in stevia, saffron, and cardamom powder.
5. Simmer for a minute and allow the flavors to meld.
6. Garnish with chopped almonds and pista.
7. Serve warm or chilled.
Nutritional Information (per serving)
- Energy: 113 kcal
- Carbs: 15.11g
- Protein: 4.77g
- Fat: 4.01g
- Fiber: 2.44g
| Cooking Tip: For a creamier consistency, simmer on low heat until the kheer thickens. |
2. Dry Fruit Milkshake with Stevia
A dry fruit milkshake is not just tasty but also loaded with healthy fats and energy. With no added sugar and the sweetness of stevia, this shake is a perfect guilt-free indulgence.
Preparation time: 10 minutes
Serving size: 2 glasses
Ingredients
- Skimmed milk – 1/2 cup
- Chopped cashews – 1 tsp
- Chopped almonds – 1 tsp
- Chopped pista – 1 tsp
- Nutmeg powder – 1/8 tsp
- Green cardamom powder – 1/8 tsp
- Stevia – 1/8 tsp
Method
1. In a blender, combine all ingredients and blend until smooth.
2. Serve chilled for a refreshing treat.
Nutritional Information (per serving)
- Energy: 96 kcal
- Carbs: 9.42g
- Protein: 6.82g
- Fat: 3.77g
- Fiber: 0.75g
| Cooking Tip: You can mix and match different nuts for varied flavors. |
3. Sugar-Free Mixed Fruit Shrikhand
Shrikhand is a cooling dessert, especially loved in Western India. This version swaps sugar with stevia and adds mixed fruits for a delightful, tangy twist.
Preparation time: 10 minutes
Serving size: 5 bowls
Ingredients
- Hung curd – 2 cups
- Chopped apple – 1/2 cup
- Pomegranate seeds – 3 tbsp
- Stevia – 1/2 tsp
- Green cardamom powder – 1/4 tsp
- Saffron strands – 6
- Chopped pista – 1 tbsp
Method
1. Prepare hung curd by straining 2 cups of curd for 30 minutes.
2. Mix saffron water, stevia, and cardamom powder into the curd.
3. Fold in the chopped fruits and refrigerate for 30 minutes.
4. Garnish with chopped pista and serve chilled.
Nutritional Information (per serving)
- Energy: 73 kcal
- Carbs: 5.91g
- Protein: 3.18g
- Fat: 4.24g
- Fiber: 0.72g
| Cooking Tip: For the best results, use thick, creamy curd. |
4. Sugar-Free Makhana Kheer
Makhana, or fox nuts, is a popular fast food in India. This Sugar-Free makhana kheer is ideal for festivals, sweetened with stevia and flavored with cardamom.
Preparation time: 20 minutes
Serving size: 2 bowls
Ingredients
- Makhana – 1 ½ cups
- Skimmed milk – 1 ½ cups
- Stevia – 1/4 tsp
- Green cardamom powder – 1/4 tsp
- Chopped pista – 1 tbsp
- Chia seeds – 1 tbsp
- Ghee – 1/2 tsp
Method
1. Roast makhana in ghee until golden brown.
2. Add skimmed milk and simmer until makhana softens.
3. Stir in stevia and cardamom powder.
4. Garnish with chia seeds and chopped pista.
5. Serve warm or chilled.
Nutritional Information (per serving)
- Energy: 112 kcal
- Carbs: 14.52g
- Protein: 5.63g
- Fat: 3.73g
- Fiber: 1.79g
| Cooking Tip: Stir the kheer frequently to prevent it from sticking.. |
5. Sugar-Free Quinoa Kheer
Quinoa is known for its high protein content and is an excellent substitute for rice. This Sugar-Free quinoa kheer is light, nutritious, and perfect for those watching their sugar levels.
Preparation time: 25 minutes
Serving size: 2 bowls
Ingredients
- Quinoa – 1/4 cup
- Skimmed milk – 1 ¼ cup
- Chopped cashews – 2 tsp
- Chopped pista – 2 tsp
- Cinnamon powder – 1/4 tsp
- Saffron strands – 3
- Stevia – 1/2 tsp
- Ghee – 1/2 tsp
Method
1. Cook quinoa and set aside.
2. Heat ghee, roast the cashews and pista, and keep them aside.
3. Add quinoa to the pan, then pour in skimmed milk and simmer.
4. Stir in saffron, cinnamon, and stevia.
5. Garnish with roasted nuts and serve warm or chilled.
Nutritional Information (per serving)
- Energy: 112 kcal
- Carbs: 14.91g
- Protein: 5.54g
- Fat: 3.47g
- Fiber: 2.84g
| Cooking Tip: Stir consistently for a smooth texture. |
Tips for Making Sugar-Free Sweets
Before we share some tips, it’s important to remember that the goal of using sugar substitutes is to reduce the impact on blood sugar levels. However, if you continue to use high-calorie ingredients like butter, cream, ghee, or an excess of dry fruits, the whole purpose of making Sugar-Free sweets is defeated.
So, let’s make these sweets healthy from all angles, not just by replacing sugar but also by keeping the ingredients light and nutritious.
- Adjust sweetness: Stevia and other sugar substitutes can be much sweeter than sugar. Start with a small amount and adjust to taste.
- Use low-fat ingredients: When making dairy-based sweets, opt for skimmed milk or low-fat curd to keep calories in check.
- Experiment with flavours: Spices like cardamom, cinnamon, and saffron add natural sweetness and enhance the flavor of your desserts without the need for sugar.
- Stay mindful of portion sizes: Even though these sweets are Sugar-Free, consuming large portions can still affect your overall calorie intake.
Considerations and Warnings
While Sugar-Free Sweets for Diabetes are a great option, there are a few things to consider:
- Overconsumption of sugar substitutes: While Sugar-Free sweeteners are safe, consuming them in excessive amounts might lead to digestive issues like bloating or discomfort.
- Check for hidden sugars: Always check labels to ensure the products you use are truly Sugar-Free and don’t contain hidden sugars like fructose or sucrose.
Enjoy these Sugar-Free Sweets for Diabetes guilt-free, and remember, moderation is key to maintaining a balanced and healthy lifestyle!
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This blog provides general information for educational and informational purposes only and shouldn't be seen as professional advice.
Frequently Asked Questions
Can people with diabetes eat sweets that are Sugar-Free?
Yes, people with diabetes can enjoy Sugar-Free sweets in moderation. These sweets are made with sugar substitutes like stevia, which do not significantly impact blood sugar levels.
What sweeteners are safe for people with diabetes? =
Stevia, monk fruit extract, and erythritol are commonly used sweeteners that are safe for people with diabetes. These sweeteners have little to no effect on blood sugar levels.
Can individuals with diabetes consume Sugar-Free sweets in unlimited quantities?
No, even though Sugar-Free sweets don’t raise blood sugar levels, they still contain calories and other ingredients that, when consumed in excess, can contribute to weight gain and other health issues.
