Craving a dessert that’s healthy? Try these three low-sugar desserts that won’t spike insulin levels!
Natural sweeteners are a massive hype in the market due to their ability to keep blood sugar levels in check. Such sweeteners allow people to enjoy their favorite sweet cravings minus the guilt of consuming refined sugar and keeping insulin levels low. But have you ever wondered how healthy your favorite sweeteners are?
Healthy sweeteners like honey and dates are touted as “healthy” alternatives to sugar, since they aren’t refined sugar. And while they are healthier, a little goes a long way. You don’t want to consume too much honey or too many dates, otherwise your insulin will spike regardless. Healthy sweeteners like honey have a high natural sugar content (fructose), which is processed and should only be consumed in small amounts. Excess consumption of such natural sweeteners can lead to a spike in your sugar levels causing further health issues. Some natural sweeteners to use cautiously are maple syrup, honey, molasses and fruit juices.
So, what should you use instead? Try these natural alternatives that won’t spike insulin levels and are perfect to include in a low-sugar dessert.
Stevia is a plant-based and non-caloric sweetener that is extremely sweet and is required in small amounts. It is the least processed kind of sugar that you can consume daily. While Stevia does not provide any nutrition to the body, it has zero glycemic indexes, making it a good option for diabetic patients. It also contains a glycoside called stevioside that may help kill breast cancer cells. In the processed form, Stevia can be a viable sugar replacement for anyone who wants to keep an eye on their blood sugar levels and enjoy desserts without the guilt.
Monk fruit is 250 times sweeter than table sugar and offers non-caloric benefits to all. This natural and plant-based sugar alternative doesn't affect your blood sugar levels and can improve your glycemic control. This fruit is extensively used in Chinese medicine and can be used with various food items that need sweetening. It’s safe for diabetic patients as well. Monk fruit contains mogroside V that imparts anti-inflammatory and antioxidant properties to this sweetener.
If you have a sweet tooth, try these three recipes, which are flavored with Stevia and monk fruit and can be safely eaten without getting a sugar high afterwards.
Chocolate Mug Cake
- 2 tablespoons coconut oil
- 3 tablespoons non-dairy milk
- 1 ½ tablespoon monk fruit sweetener (granulated)
- 1 tablespoon coconut flour
- 2 tablespoons almond flour
- 1 tablespoon cocoa powder
- 1 ½ tablespoon vegan and/or no-sugar chocolate chips (I like Lakanto brand)
- Take a microwave-safe coffee cup and lightly grease it
- Mix all the dry ingredients together—cocoa powder, flours, salt and sweetener
- Combine the oil and milk in another bowl and mix well. Pour the wet ingredients over the dry ingredients and whisk properly.
- Pour the batter into the microwaveable mug and set the timer to 90 seconds. If the cake rises well, it’s ready.
- Let it sit for a minute. Then, take your spoon or fork and dig in.
Strawberry Lime Pudding
- 2 tablespoons almond milk
- 1/4 teaspoon liquid Stevia extract or as per taste
- 2 pinches salt
- 10 large strawberries
- 2 teaspoons sustainably-sourced gelatin
- 2 cups dairy-free milk
- 2 teaspoons vanilla extract
- 1 lime (just the zest)
- 2 tablespoons fresh lime juice
Combine 2 tablespoons of gelatin and almond milk in a small bowl until it dissolves.
- Take a saucepan and heat 2 cups of almond milk and lime zest over medium heat for about 5 minutes. Heat until steaming, not boiling.
- Make and smoothen 1 cup of strawberry puree using a hand or any blender of your choice
- Now combine the strawberry puree, vanilla extract, salt and lime juice in a bowl and mix properly
- Strain out the lime zest while almond milk is hot and whisk the gelatin mix into the almond mix
- Now mix in the strawberry mixture and whisk properly
- For sweetness, add Stevia slowly and stop when the sweetness is apt for you.
- Cover and let it sit overnight till it’s all set in the fridge. Whisk once again and it’s ready to serve.
Peanut Butter Pie
- 2 tablespoons cornstarch
- 1 ½ tablespoons baking powder
- ½ cup water (add a little more if needed)
- 1 teaspoon vanilla extract
- 1 pack of firm tofu
- ¼ cup monk fruit sweetener
- 1 teaspoon liquid Stevia extract
- ¼ teaspoon salt
- 8 tablespoons powdered peanut butter
- 1 teaspoon natural butter flavor
- Preheat the oven to 350 degrees Fahrenheit.
- Mix all the ingredients and blend it smooth. Spray the dish and convert the mixture into it.
- Bake the mix for 30 minutes.
- Serve once cold.
If you want a drinkable option, you can try my Chai Latte Mix, which is sweetened with Stevia (unsweetened option also available) and enjoy the goodness of natural ingredients that boost your health and keep you happy.