Satisfying a Diabetic’s Sweet Tooth

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Satisfying A Diabetics Sweet Tooth
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Having diabetes does not imply that you must give
up every kind of sweet, instead you should
moderate its intake. Proper meal planning and
rightful eating practices can help in achieving
this objective.
Here is a guide to help in ensuring calorie
management while having sweets

• Instead of adding, incorporate desserts in your
  meals. Simply stating, if you plan on having a
  dessert, reduce carbohydrate (carb) content in
  other meals to maintain calorie intake during the
  day. Substitute small portions of any sweet for
  carbs like roti, bread, rice, cereal, fruit,
  juice, milk, yogurt or potatoes.
• When eating in a restaurant, order a dessert for
  the entire table and share it. You can have
  ice-cream or a kheer but make sure its a 1/3-cup
  to 1/2-cup serving.
• Prefer allowed artificial sweeteners (sucralose,
  stevia, sorbitol, mannitol etc.) instead of
  conventional white sugar to cut
  sweet/carbohydrate intake.

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However, if you enjoy desserts or recipes made
with non-caloric sweeteners, include this while
counting your carb intake as cookies with no
added sugars, or homemade cookies baked with
stevia are NOT carb-free foods.

• Fruit is one of the best desserts for people with
  diabetes as it gives vitamins and minerals along
  with fiber. One can make fruit pudding with
  low-fat yogurt to enjoy a low-calorie dessert.
  Always remember , Portion control is the key !
• Replace milk chocolates with dark
  chocolates having high percent of cocoa in it,
  preferably 60.

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A Few Good Recipes
1. Apple Basundi (Calories Per 150 Gms
151.5kcal)
Ingredients

• Toned milk 500 ml
• Saffron 7-8 strands (soaked in warm milk)
• Cardamom (elaichi) powder ¼ teaspoon
• Freshly grated apple 1 cup
• Chia seeds (soaked in 2 spoon milk) 1 spoon
• Sugar substitute 1-2 sachets (1 gm each)
• Lime juice 1/2tsp
• Sliver Almonds and pistachio 2 pieces each

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Method

• Bring milk to a boil in a broad-bottomed
  non-stick pan. Reduce the flame and cook on low
  flame for approximately 1 hour (till volume is
  reduced to half), while stirring occasionally.
• Add 3 sachets of sugar substitute and cook on a
  slow flame for approximately 25 minutes (or till
  the milk thickens like rabdi), stirring
  continuously.
• Add the cardamom powder and cook on a low flame
  for another 20 minutes. Switch off the flame and
  let it cool.
• Heat a small non-stick pan. Add the grated apple,
  1 sachet of sugar substitute and 1 tablespoon of
  water. Mix well and cook on a medium flame for 2
  to 3 minutes. Remove from flame and when cool,
  add it to the milk mixture with soaked chia
  seeds.
• Serve chilled, garnished with slivers of almonds
  and pistachio. 

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2. Lauki Kheer (Calories Content Per 150 Gms
167.0)
Ingredients

• Grated Bottle Gourd (Doodhi/Lauki) 1 cup
• Skimmed milk 150ml
• natural sweetener (sucralose) 1 tsp
• Cardamom Powder (Elaichi Powder) ¼ teaspoon
• Chia seeds 1 teaspoon

Method

• Mix the milk and grated bottle gourd in a deep
  non-stick pan
• Cook on medium flame for 10-12 minutes or till
  gourd is fully cooked, stirring occasionally
• Add jaggery to this mixture, and cook on medium
  flame for 2 minutes
• Add cardamom powder and chia seeds and stir well
• Keep the pan aside until it cools off and then
  refrigerate it for at least 1 hour
• Lauki Kheer is ready to be served

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3. Mix-fruit Shrikhand (Calories Content 65 Kcal
Per Serving)
Ingredients (for 4 servings)

• Chopped mixed fruits (apple , pear and orange)
  1/3 cup
• Hung low-fat curds (dahi) 1/4 cup
• Warm low-fat milk 1/4 tbsp
• A few saffron (kesar) strands
• Sugar substitute 1/2 tsp
• Cardamom (elaichi) powder a pinch

Method

• Combine milk and saffron in a small bowl and mix
  well till the saffron dissolves. Keep aside
• Combine curd, saffron-milk mixture, sugar
  substitute and cardamom powder in a bowl and mix
  well using a whisk. Refrigerate for at least an
  hour.
• Just before serving, place ¼th of the mixed
  fruits into a serving glass or bowl and top with
  ¼th of the chilled shrikhand. Repeat step 4 to
  make 3 more servings
• Serve immediately

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Tip 2 cups of low-fat curds, when tied in a
muslin cloth and hung for 1½ hours, will yield 1
cup of hung low-fat curds.
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