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Nut-based desserts can be a tasty option for people with diabetes when consumed in appropriate portions. They offer healthy fats, fiber, and protein, which can help manage blood sugar levels. Proper portion control and understanding glycemic load are essential for incorporating these desserts into a diabetic-friendly diet.
Benefits of Nut-Based Desserts for Diabetics
Nuts are rich in healthy monounsaturated and polyunsaturated fats, which can improve heart health. They also contain fiber, which slows digestion and helps stabilize blood sugar levels. Including nuts in desserts can provide satiety and reduce the risk of blood sugar spikes.
Managing Portion Sizes
Portion control is crucial when consuming nut-based desserts. Even healthy fats can impact blood sugar if eaten in large quantities. A typical serving size is about 1 ounce (28 grams) of nuts or a small piece of dessert containing nuts. Using measuring tools can help maintain consistent portions.
Understanding Glycemic Load
Glycemic load (GL) considers both the quality and quantity of carbohydrates in a serving. Nut-based desserts generally have a low GL due to their high fat and fiber content, which slow carbohydrate absorption. Choosing recipes with minimal added sugars and balancing nuts with low-GI ingredients can help keep GL in check.
Tips for Incorporating Nut-Based Desserts
- Use unsweetened nuts and natural sweeteners like stevia or erythritol.
- Combine nuts with berries or other low-GI fruits.
- Limit portion sizes to avoid excessive calorie intake.
- Opt for recipes that emphasize nuts over added sugars.