Desserts, Diabetes Mellitus and Christmas

By Cherice Bronte-Tinkew, RD

Friday, November 14 is World Diabetes Day and there are many events around the world to commemorate it. Here in Trinidad and Tobago, there will be health fairs to promote blood sugar testing, eating well, and exercise.

But what should happen beyond this? Health awareness, just before Christmas and New Year’s Day?

Diet management for Diabetes Mellitus not only involves avoiding added sugar but eating well to continue protecting your organs and improving how insulin works in your body or how medication works if it is prescribed.

Desserts and snacking can be a part of one’s diet. They can include foods that are tasty and healthy. Snacking between meals at consistent times can help keep blood sugar levels stable. This means, avoiding low blood sugar levels and not having to correct it. Snacking and desserts can be made diabetic friendly for the holidays.

Fruits and dried fruits are great for snacking, but you can elevate the flavours by adding heat and spice.

Stew fruits with water before adding to a whole wheat sweet bread or fruit cake. Baking and grilling are other methods, too. Pineapple, apples, and pears are good choices for using these methods.

Add warm spices like cinnamon, nutmeg, or ginger. Dried fruits like raisins and dates are more concentrated with natural sugar but can be used in small amounts in your recipes. Fruits are a good source of fibre to help manage blood sugar levels and protect the heart.

You may have heard everywhere about the importance of including protein in your diet and it is true for controlling blood sugar levels. Protein comes from both animal and plant food sources. Having protein with your meal or snack can slow the digestion of the carbohydrates.

We get sugar from carbohydrates found in flour and fruits for example. A slower digestion means less impact on your blood sugar levels. So, for your snack or dessert include low fat yogurt, nuts, or seeds to get more protein. A parfait or trifle can include yogurt. A sugar-free angel cake or cupcake can include yogurt or whipped egg whites. This can also produce a moist texture. Stevia is a sugar substitute made from plants, but it can be a hit or miss with the flavour.

Experimenting with recipes can be a part of diet management. Remember the following tips as well:

• Avoid saving room for the holiday foods and skipping meals. This will do you no good. Skipped meals can produce fluctuating blood sugar levels.
• Desserts and snacks can be consumed 2 ½ to 3 hours after a meal.
• Practise mindful eating to control portions. This means chewing your food a little longer and being aware of when you become satisfied and full.

Cherice Bronte-Tinkew has been a registered dietitian for over nine years. She is a member of the Trinidad and Tobago Association of Nutritionists and Dietitians.

For more information: Facebook and Instagram pages @JustCherNutrition. Email- justchernutri@gmail.com