Bake better brownies
Consuming too much sugar is considered by some to be the ultimate marker for developing type 2 diabetes. However, according to the American Diabetes Association (ADA), being overweight is the more significant risk factor.
But you can still bake a cake and eat it too if you have diabetes.
Certain ingredients have the power to transform traditional sweets into suitable substitutes. Not only will your sweets still taste great, they may even be good for you. And portion control is the second part of the equation. A little bit of something delicious can go a long way.
1. Sugar-free brownies
Image source: Sweet as Honey / <a href="http://www.sweetashoney.co.nz/" target="_blank" rel="noopener noreferrer">sweetashoney.co.nz</a>
These sugar-free brownies are gluten-free, dairy-free, and sweetened with Swerve, a natural sweetener. The Center for Science in the Public Interest reports that small amounts of erythritol (found in the sweetener) is probably safe. The recipe also calls for protein-rich oat flour. You can make this ingredient inexpensively at home by pulsing dry rolled oats in your food processor, blender, or clean coffee bean grinder. For an extra protein and fiber kick, try adding your favorite nuts.
Get the recipe from Sweet As Honey.
2. Single-serving brownie
Image source: Southern in Law / <a href="http://www.southerninlaw.com/" target="_blank" rel="noopener noreferrer">southerninlaw.com</a>
Unsweetened applesauce takes center stage in this gluten-free, grain-free, low-fat, vegan recipe. The single serving size is perfect for portion control. It’s sweetened with just a small amount of maple syrup. Plus, you can make this recipe in the microwave if you need a quick treat.
Get the recipe from Southern In Law.
3. Black bean brownies
Beans are one of the ADA’s top 10 diabetes superfoods, and they take center stage in this delicious recipe. The best part is that you’d never guess this dessert contains a heaping helping of black beans. The result is a fudgy treat with almost 4 grams of protein and only 12.3 net carbs per serving.
Get the recipe at Sugar-Free Mom.
4. Sweet potato brownies
Image source: The Healthy Foodie / <a href="http://thehealthyfoodie.com/" target="_blank" rel="noopener noreferrer">thehealthyfoodie.com</a>
These brownies help you to get your chocolate fix while providing a good dose of nutrition from the sweet potato and avocado. Sweet potatoes are loaded with vitamins and are an excellent source of fiber. Avocados are a source of heart-healthy fats. The recipe is sweetened with homemade date paste, which contains a good mix of carbohydrates, fiber, vitamins, and minerals.
Get the recipe from The Healthy Foodie.
5. Peanut butter swirl brownies
Image source: Preheat to 350° / <a href="http://www.preheatto350.com" target="_blank" rel="noopener noreferrer">preheatto350.com</a>
Peanut butter gives these easy to make one-bowl brownies some extra flair and protein to boot. If you don’t have almond meal on hand, try grinding raw almonds in your food processor until they’re like flour. This is a high-fat recipe since it includes butter, coconut oil, almonds, and eggs. A small portion is highly recommended. The risk of death from heart disease among people with diabetes is doubled and may even be as high as quadrupled, according to the American Heart Association (AHA). Moderation is key.
Get the recipe at Preheat to 350º.
6. Zucchini fudge brownies
Image source: Chocolate Covered Katie / <a href="http://chocolatecoveredkatie.com" target="_blank" rel="noopener noreferrer">chocolatecoveredkatie.com</a>
You can use zucchini straight from your garden to bake these veggie brownies. Coconut flour is on the shelves at most grocery stores these days. It’s rich in dietary fiber, packed with protein and good fats, and suitable in moderation for people with diabetes.
Get the recipe from Chocolate Covered Katie.
Baked goods such as brownies can be a part of your diet even if you have diabetes. To make it work, you just need to keep the count. Sample meal plans from the ADA encourage you to keep your carb content at most meals between 45 and 60 grams total. These meals should also focus mostly on high-fiber foods and complex carbs.
If you plan to eat dessert, try cutting back on carbs in the rest of your meal. Alternatively, if you find yourself having trouble eating just one, save treats for birthdays, holidays, or other special occasions. Whatever you do, enjoy!