This year, someone with diabetes will probably be sitting at your holiday table. After all, 9.3 percent of all U.S. adults have diabetes, and there’s about a 1 in 4 chance that grandma and grandpa are watching their blood sugar. So, when it comes to sweet treats, what exactly is diabetes-friendly?
According to Maria Rodriguez, a registered dietitian and certified diabetes educator with the Mount Sinai Health System Diabetes Alliance, desserts should ideally contain no more than about 20 grams of carbs and 200 calories per serving. If they are high in protein and low in saturated fat, even better. How do you pull that off while keeping your whole family’s taste buds happy? Whip up one of these seven diabetes-friendly desserts.
1. “Everything” Dark Chocolate and Walnut Tartlets
With only 12 grams of carbs per serving, these tartlets take carb content low as it can possibly go. They’re ideal for virtually all dark chocolate lovers, be they vegan, gluten-free, paleo or, of course, diabetic.
Get the full healthy chocolate tartlet recipe.
2. Vegan Pumpkin & Coconut Mousse
This mousse is just as much vegetable as it is dessert. Plus, all of the ingredients – including pumpkin, coconut cream and agave nectar – boast a low glycemic load.
Straight from terraskitchen.com.
3. Healthy Peanut Butter Power Cookies
As if peanut butter weren’t great enough all on its own, old-fashioned oats, flaxseed and almond flour boost these cookies’ health factor even higher.
Recipe available at fannetasticfood.com.
4. Apple Ginger Phyllo Nests
Coming in at only 50 calories per serving, these cute little nests are filled with wholesome ingredients like Greek yogurt, granny smith apples, tart cherries, ginger, and vanilla.
Yummies from appforhealth.com.
5. Pumpkin Cranberry Harvest Parfait
How can whipped topping fit into a diabetes-friendly eating plan? By making it with cashew cream, coconut oil, fresh ginger and just a touch of honey. Your guests will be shocked!
Full recipe at betsysbest.com.
6. Festive Holiday Cranberry Greek Yogurt Bark
Seriously, what can’t you do with Greek yogurt? This recipe, packed with 5 grams of protein per serving, sits steady at a mere 60 calories and 6 grams of carbs. ‘Tis the season to get creative!
Recipe available at bistroMD.com.
7. No-Bake Chocolate Brownies
Not only do these brownies contain zero added sugar (thanks to pitted dates!), they are loaded with protein and healthy unsaturated fatty acids.
Get the recipe and watch a how-to on youtube.com.
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Written for Health.USNews.com