What is Christmas without a lip-smacking dessert? During this festive season, people with diabetes may often feel deprived of gastronomical pleasures fearing a sudden sugar spike. Experts say people with diabetes don’t need to shy away from occasional indulgence if they choose wisely.
Dr Mahesh D M, Consultant, endocrinology and diabetology, Aster CMI Hospital, Bangalore gives a nod of approval to people with diabetes to indulge in the festive puddings by making minimal ingredient alterations.
Mumbai-based clinical dietitian and nutritionist Reena Poptani at Fortis Hospital, Mulund, Mumbai says, “As long as the dessert includes adequate protein, fat and fiber content and is had after a light and balanced meal, a person with diabetes can certainly enjoy a healthy Christmas pudding.”
Tips for diabetes-friendly Christmas pudding
1) Choosing complex carb-rich flour
According to Dr Mahesh when baking or buying a pudding during Christmas one of the first steps would be to pick or incorporate whole grain flours like oats, whole wheat, buckwheat and quinoa flour instead of processed flours. “Whole grains are a good source of fiber, which can help to slow down the absorption of sugar into the bloodstream,” he explains.
2) Prep the pudding using only natural ingredients
The key to creating delicious diabetes-compatible Christmas pudding is using natural ingredients. Dietitian Poptani says fruits and veggies like fresh apples, cranberries, berries, carrots and sweet potatoes can add natural sweetness with a built-in serving of fiber.
“Include nuts (walnuts, almond, pistachio), seeds (chia, pumpkin, sesame) and fruits rich in antioxidants for added nutritional value and healthy fats,” suggests Dr Mahesh.
Also adding an aromatic spice like cinnamon, commonly used in most puddings is known to improve insulin sensitivity, assisting in glucose regulation. An ingredient like chia seed provides high fiber to the body which aids in slowing down sugar absorption. “Garnishing the pudding with fresh berries can take care of the sweet cravings and provide antioxidants that have a lower impact on blood sugar compared to traditional sweeteners,” he adds.
Even a small portion of such dessert will make you feel satiated, and you won’t end up overeating.
3) Opt for healthy sugars over refined sugars
Dr Mahesh says simple tips like using sugar substitutes such as stevia or monk fruit to the pudding can help eliminate the need to use refined sugars and syrups. “You can also use unsweetened applesauce or mashed bananas as natural sweeteners,” he suggests. Using low-fat dairy or plant-based alternatives to manage saturated fat intake also makes a difference in the consumption of calories.
4) Ingredients to avoid
Poptani lists the ingredients that are high in GI to be avoided by people with diabetes when preparing or buying puddings. “Diabetics need to look for sugar, caramel, white bread or refined white flour on food labels before buying readymade sweets or pudding to limit their intake,” cautions the dietitian.
Other essentials to keep sugar levels in check
1) Emphasizing portion control
“Even with diabetes-friendly pudding recipes, it is important to practice portion control,” says Dr Mahesh. Eating a smaller portion of dessert will help to minimize the impact on blood sugar levels.
Poptani says when you plan to indulge in dessert cravings during the festivities, limit your intake to a small quantity and restrict other high-carbohydrate foods like potato, rice, bread, biscuits and fruits.
“If you have had several days of high blood sugar readings, it is better to avoid a dessert,” she explains. Adding to this, Dr Mahesh says that it is important to steer clear of saturated fats from butter and heavy creams.
2) Best time to dig into Christmas pudding
Choosing the right time to enjoy these treats determines the rise in sugar levels.
Dr Mahesh recommends opting for desserts post-meal to leverage the increased digestive enzyme activity during this period. “Evening hours are preferable, allowing the body ample time to metabolize sugars before bedtime,” he adds.
3) Minimize excessive caffeine and alcohol intake
Cut down your coffee and alcohol consumption during Christmas if you are planning to dig into sweet desserts including puddings and cakes as it could quickly elevate your sugar levels.
4) Adjust insulin doses according to carbohydrate intake
If you are on insulin, then check your sugar levels and adjust the insulin dose according to the amount of carbs consumed on that day. It is best to consult and seek advice from your diabetologist.
