Sugar Replacements for Diabetes
For individuals with diabetes, it’s important to focus on sugar substitutes that have a lower impact on blood glucose levels. Unless you have a blood sugar imbalance, please consult with a healthcare professional on sugar replacement and sugar from fruits. I encourage you to do your own research and listen to your body.
Here are some sugar replacements:
- Stevia: A natural sweetener derived from the leaves of the Stevia plant. It’s calorie-free and does not affect blood sugar.
- Monk Fruit Sweetener: Another natural, zero-calorie sweetener that doesn’t spike blood sugar levels.
- Erythritol: A sugar alcohol with minimal impact on blood sugar. It’s found in various sugar-free products.
- Xylitol: Another sugar alcohol that has a lower glycemic index than regular sugar but should be used in moderation, as it can cause digestive issues in large quantities.
- Allulose: A low-calorie sweetener that tastes like sugar but has a very small effect on blood glucose.
- Coconut Sugar: Has a lower glycemic index compared to regular sugar, though still should be used sparingly.
- Yacon Syrup: A natural sweetener derived from the yacon plant, with a low glycemic index.
- Agave Syrup: Low glycemic but should be used cautiously as it’s high in fructose, which can affect liver function in large amounts.
Dessert Recipes Using Safe Sugar Replacements
1. Stevia Chocolate Mousse
Ingredients:
- 1 ripe avocado
- 2 tbsp unsweetened cocoa powder
- 2 tbsp almond milk (unsweetened)
- 1 tsp vanilla extract
- 1-2 tsp Stevia (to taste)
- A pinch of sea salt
Instructions:
- Blend the avocado in a food processor until smooth.
- Add cocoa powder, almond milk, vanilla extract, Stevia, and salt.
- Blend again until creamy and smooth.
- Chill in the refrigerator for at least 30 minutes before serving.
2. Monk Fruit Cheesecake Bites
Ingredients:
- 1 ½ cups almond flour
- ¼ cup melted coconut oil
- 2 tbsp monk fruit sweetener
- 8 oz cream cheese (softened)
- 1 cup Greek yogurt
- 1 tsp vanilla extract
- 2-3 tbsp monk fruit sweetener (for the filling)
Instructions:
- Preheat the oven to 350°F (175°C).
- Mix almond flour, melted coconut oil, and 2 tbsp monk fruit sweetener to form the crust. Press into mini cupcake liners.
- In a separate bowl, blend cream cheese, Greek yogurt, vanilla, and monk fruit sweetener until smooth.
- Pour the cheesecake mixture into the crusts and bake for 12-15 minutes.
- Allow cooling completely before serving.
3. Erythritol Blueberry Muffins
Ingredients:
- 1 ½ cups almond flour
- 2 tbsp coconut flour
- 2 tbsp erythritol
- 1 tsp baking powder
- 2 eggs
- ¼ cup almond milk
- 1 tsp vanilla extract
- ½ cup fresh or frozen blueberries
Instructions:
- Preheat oven to 350°F (175°C) and grease a muffin tin.
- Mix almond flour, coconut flour, erythritol, and baking powder in a bowl.
- Whisk eggs, almond milk, and vanilla in another bowl.
- Combine the wet and dry ingredients, then gently fold in the blueberries.
- Scoop the batter into the muffin tin and bake for 20-25 minutes until golden.
