The Diabetes Dessert Dilemma

From Adam Brown

8 strategies for handling sausage: “chocolate drink,” dessert pudding, and more!

Dessert is one of those diabetes problems. If I eat it, then I am likely to experience frustration the blood glucose effects, and sluggishness for hours afterwards. But averting dessert is hard — we hardwired be social and to love sweet items, and both are usually appealed to by dessert. Ugh!

This article shares a number of my tips according to over 50,000 hours consuming CGM and my food experiments! I used many of these at a wedding this weekend, where dessert landmines were. Keep reading for  hints on eating distinct desserts and making dessert less attractive or more difficult.

Please send us your own diabetes dessert hints also — we’ll add our favorites to the conclusion of the article.

Last, find more details in the food chapter of Intelligent Spots & Landmines (complimentary PDF, Amazon),  for example how I browse restaurants, what I purchase in the store, and also what I eat at every meal.

Eat Different Desserts

1. Many nights after dinner, I make a “chocolate drink”– warm water mixed with one tablespoon of unsweeteneddark chocolate cocoa powder (approximately 2-3 grams of carbohydrates).

This drink tastes rich and delicious, and I discover it doesn’t increase blood glucose. I’ve been purchasing this one from Cacao Berry  recently, but additionally like that one out of Hershey’s. Whatever you purchase, make sure that there are zero grams of sugars on the label. Cocoa mixes have a great deal of sugar.

Those could add a dash of milk or a little bit of stevia. A peppermint tea bag is just another amazing add-on, turning it to a “mint chocolate chip drink!”

Notice: cocoa does have a very small bit of caffeine and a related compound known as theobromine, so be conservative with the amount and evening time if you are highly caffeine-sensitive.

2. Strawberries, raspberries, and blueberries (frozen or fresh) are an excellent option to replace conventional desserts.

I find all three have a far lower effect on blood glucose than conventional desserts, particularly raspberries and strawberries. The key is more fiber and sugar content: one cup of raspberries has only 15 grams of carbohydrates, with 8 grams from fiber and just 5 grams from sugar. That’s far better than pineapple or peanuts, that have half as much fiber in one cup and three times as much sugar. This is the reason why I don’t blanket recommend “all fruits” as a dessert option — not all are created equal in terms of sugar and fiber.

Frozen fruit is a dessert that is convenient, since it so is sweet enough, is currently filling, and lasts a long time. I always have several bags of raspberries and blueberries in my freezer, both to get a fast dessert and my go-to breakfast. If purchasing frozen, make sure no sugar has been added — the only ingredient should be the berries.

3. Create “dessert (chia) pudding.”   I’ve written a good deal concerning chia pudding for breakfast, but I sometimes make it for “dessert” also: adding unsweetened coconut flakes or coconut fries; utilizing cacao nibs and/or dark chocolate chips; adding in more blueberries; and mixing in vanilla or chocolate protein powder. Making it with coconut or almond milk rather than water bumps the dessert-like creaminess factor.

4. Make baked products using almond milk or coconut milk  — they have a lower impact on blood glucose than “conventional” baked products. Finding milk and coconut milk recipes has been awesome after swearing off products for years. I especially like these almond milk coconut waffles, skipping the honey and putting raspberries and cacao nibs on top. We utilize a Dash miniature ($9.99) to make them.

I still don’t cook recipes very often, and once I do, I attempt to prioritize unique dishes over desserts. However, here are some tools you might Discover helpful, if you’ve got a sweet tooth:

  • The Keto Diet  by Leanne Vogel — This really is creative and I’ve appreciated each of the recipes I’ve tried thus far. Leanne’s site  additionally has 258 low-carb, high-fat dessert recipes listed   here.

  • All Day I Dream About Food  becomes positive reviews from a number of my buddies with diabetes. Writer Carolyn Ketchum also only came out with her own low carb, high-fat cookbook.

  • The Entire Ketogenic Diet for Beginners  by Amy Ramos — This bestseller has been sitting on my table for months, though I haven’t found time to make anything yet.  

  • Please email me with links to dessert recipes you love!

I attempt to prevent recipes where a lot of no-carb sweetener is added (e.g., erythritol, xylitol, stevia, Swerve, etc.). I find if a significant batch of very sweet-tasting homemade desserts are in the home, I will (I) completely overeat them; and (ii) crave more candy things.

5. Herbal tea is also a good “dessert” alternativethat doesn’t impact blood glucose. I usually opt for peppermint or a vanilla rooibos. I am not an experienced tea drinker, but there is immense variety for those who like both sweet and savory tastes. See some popular herbal teas here (Republic of Tea) and here (Celestial Seasonings). Try a bunch of teas, they may be hit or miss because and your preferences will be different. In case you’re up for this, because it is often far tastier and less expensive than tea leaf tea is recommended by me.

Make Eating Dessert Less Appealing or More Difficult

1. Eat a longer filling dinner — go big on vegetables, beverages, and soup. I always load up on vegetables at dinner, usually by replacing normal side dishes with veggies (stir fry, cauliflower rice, zoodles) or having an enormous salad. This means filling at least half of the plate with vegetables. I so complete that I don’t want dessert in any respect!

I also drink a lot of fluids, including sparkling water using a lime/lemon and soup created with Better Than Bouillon paste and (optional) miso paste. We also make this rich coconut soup rather often (skip the brown sugar).

2. Keep conventional desserts out of the home completely or more difficult to access. This simple tactic really works, since it tackles one of the biggest elements of behavior shift: how easy something is to perform. If desserts aren’t at the home and I want to eat them, I must really go the extra mile to access them. Conversely, when desserts are sitting around the counter and my blood glucose is low, it is highly likely I will have a “nibble,” followed by a hypoglycemia binge.

Placing desserts in places may also operate: on a chair being required by the top shelf of the pantry using a pouring slot; at a bag or a jar to access; at the cellar cabinet. That said, this is less effective than pulling them out of the home completely.

3. Request a loved one to spouse with you at a search to eat less dessert. It is so inspirational — and so much simpler — when someone in the home combines a shared food assignment. On the other hand, I’ve learned from many men and women that wish to eat junk foods or less dessert, but find it impossible when it is around the home. Loved ones could sabotage food efforts, but they can be partners it takes some honesty, a bit of courage, and also a non-judgmental ask:

“Honey, will you join me for a 30-day no-dessert-in-the-house challenge? I am really eager to do this since _____. I believe if people do it as a 17, it’ll be fun. What do you believe?”

Dessert Tips By diaTribe Readers!

Send us your own dessert thoughts here and we’ll anonymously post our favorites in this part!  

  • I utilize 1/2 cup non-fat Fage greek yogurt and also change the add-ons – like instance cocoa (unsweetened) and a bit of walnuts. This is my chocolate “mousse.” Occasionally I add 1 tablespoon. of Eden apple butter. This replaces that dish of ice cream I used to get.
  • I like plain yoghurt with a few raspberries and walnuts. In case my dinner was reduced carb, I will include some chocolate chips.  
  • I mix sugar free instant Jell-O pudding in using sugar free Cool Whip. I then pour them into popsicle molds and freeze. They are delicious. You can experiment by adding different flavorings and extracts.

“ACTIONABLE. . .there are particular things you can do summarized in that will instantly make your blood glucose better.” — Alexis, living with diabetes and 5-star Amazon review of . In case you don’t have a copy yet, get it at no cost or name your own price. It is also possible to purchase it at paperback ($5.99), or on Kindle ($1.99). All proceeds benefit The diaTribe Foundation, a 501(c)(3) non-profit.

If you’ve already read Intelligent Spots & Landmines, could you write a sharing your own experience? It would help us so much!

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