People who suffer from diabetes mellitus have to pay special attention to what they eat in everyday life. After all, a slice of cream pie in the afternoon or an ice cream on the go can quickly throw blood sugar levels off track. Contrary to earlier opinion, diabetics do not have to strictly avoid sugar. However, they should consume foods with a high sugar content, such as cakes or chocolate, only in moderation, as these “simple” carbohydrates can promote strong fluctuations in blood sugar levels. Nevertheless, the pleasure does not have to come too briefly: We have compiled nine sugar-free treats for you, where diabetics may access without a guilty conscience.
1. raspberries, blueberries and Co.
Different types of fruit cause the blood sugar level to rise to different degrees. Favorable for diabetics are berries, because they have only a low glycemic load. This means that berries have only a few carbohydrates overall, which also raise blood sugar levels only slightly.
2.Whole grain crackers provide fiber.
Whole grain products contain a lot of fiber, which has a positive effect on blood sugar levels and blood lipids. Therefore, diabetics should pay special attention to adequate fiber intake. In addition, carbohydrates from whole grain products increase blood sugar levels only slowly. Whole-grain crackers are thus a suitable snack to satisfy snack cravings in front of the TV.
3. chips from the oven
Another option for snacking is to make potato chips yourself quite easily: Slice peeled potatoes into thin slices, place on a baking sheet and brush with a little olive oil. Season to taste with pepper, salt, curry or paprika and dry in the oven at 100 degrees until the chips are nice and crispy.
4. chocolate spread instead of nut nougat cream.
Mix a package of cream cheese with one to two tablespoons of unsweetened cocoa powder and season with a few drops of liquid sweetener or stevia – ready is a sugar-free alternative to honey and jam. Tip: Use half-fat instead of heavy cream cheese to save calories.
5. cinnamon curd as a dessert.
Ready-made fruit yogurts and curd desserts from the supermarket often contain a lot of sugar. Better is the homemade version: stir a package of natural curd with a shot of sparkling water until creamy, refine with a pinch of cinnamon and sweeten as desired with sweetener. Another plus: cinnamon is said to have positive effects on blood sugar levels.
6. ice cold pleasure
Homemade ice cream made from frozen yogurt and pureed fruit can also be enjoyed by diabetics. To do this, puree fruit of choice, mix with whole milk yogurt and season with sweetener. Freeze the ice cream in the freezer for at least three hours, stirring every 30 minutes or so to make it creamy. Chopped nuts or toasted oatmeal can be used as a crunchy topping.
7. refreshing thirst quencher.
Always drink only water, gets boring in the long run? How about a homemade mint iced tea? Pour boiling water over fresh mint and a few slices of ginger, let cool and add a dash of lime juice. Put the iced tea in the refrigerator for some time, sweeten to taste and enjoy ice cold.
8. chai tea instead of hot chocolate.
Chai tea is an Indian spiced tea based on black tea. Dusted with a little milk foam and cinnamon, it satisfies your craving for a warm, sweet drink without raising your blood sugar levels. However, be careful not to use instant powders or ready-made blends – they often contain a lot of sugar.
9. toast with apple cider
Alcoholic drinks are often high in sugar and provide a lot of calories – plus, alcohol can increase the risk of hypoglycemia in diabetics who are treated with insulin. One possible alternative is apple cider: compared with other alcoholic beverages, it contains few carbohydrates and also only a small amount of alcohol, making it suitable for diabetics when enjoyed in moderation. To prevent hypoglycemia, however, you should eat a carbohydrate-rich meal – such as a hearty whole-grain sandwich – with it.
Balance sins with exercise
If you do go overboard and consume too much sugary snacking, you can compensate for sins to a certain extent with exercise. This is because physical exertion causes the muscles to need more energy, which lowers the blood sugar level.In addition, you should pay particular attention to a healthy, low-sugar diet for the following days. Diabetics who inject insulin may need to increase the insulin dose depending on blood glucose levels – for this, follow your insulin schedule prescribed by your doctor.
