Archive for November 20th, 2012
If you are celebrating and giving thanks this week, it is normal to want to top off your holiday table with festive desserts. Diabetics and those watching their intake of sweets might experience the “feast or famine” holiday affect: Avoiding desserts all together or throwing caution to the wind since it’s “just for one day.”
Diabetic-friendly meal plans focus on healthy foods, but you can eat sweets once in a while without feeling guilty or interfering with your blood sugar control. The key to maintaining control is moderation.
The Mayo Clinic explains that sweets count as carbohydrates in your meal plan. The trick is substituting small portions of sweets for other carbohydrates — such as bread, tortillas, rice, crackers, cereal, fruit, juice, milk, yogurt or potatoes — in your meals. To allow room for sweets as part of a meal, they suggest two options:
- Replace some of the carbohydrates in your meal with a sweet.
- Swap a high carb-containing food in your meal for something with fewer carbohydrates and eat the remaining carbohydrates as a sweet.
Another strategy for holiday desserts is the use of sugar substitutes for cooking and baking. The U.S. Food and Drug Administration (FDA) has approved six artificial sweeteners for use: sucralose, saccharin, stevia, aspartame, neotame, and acesulfame potassium. Out of these six, three are widespread — saccharin, aspartame, and sucralose — while the newest sweetener, stevia, is rapidly gaining in popularity.
Chef John Wright uses Splenda in an Eating Wright recipe for Blueberry Cheesecake. Find a compatible sugar substitute that works for you and have one less worry when giving celebrating and giving thanks.
Click here for Chef John Wright’s Blueberry Cheesecake.
- 1 1/2 cup graham cracker crumbs
- 1 cup Splenda
- 5 Tbsp. Smart Balance, melted.
- 3 (8oz) packages of reduced fat cream cheese
- 1 cup fresh blueberries
- 3 eggs
- 2 Tbsp. Cornstarch
Mix graham cracker and melted Smart Balance in bottom of 8 or 9 inch spring form pan; reserve 2 Tbsp. of the crumb mixture. Pat remaining mixture evenly on bottom and 1/2 inch up the side of the pan. Bake in preheated oven at 350 degrees until crust is lightly browned, about 8 minutes. Cool on wire rack and lower temperature to 300 degrees.
Beat cream cheese until smooth in mixing bowl; mix in blueberries, eggs, Splenda and cornstarch. Pour mixture into crust in pan. Wrap bottom of pan with aluminum foil and place in roasting pan on middle oven rack; add 1 inch layer of hot water to roasting pan. Bake at 300 degrees for 45 to 50 minutes.
Remove cheesecake from roasting pan; sprinkle with reserved crumbs and return to oven. Turn oven off and let cheesecake cool for 3 hours. Refrigerate overnight. Remove side of spring form pan before serving.
NUTRITIONAL INFORMATION Yields 8 pieces, serving size 1 piece Calories: 168 per serving Carbohydrates: 16 grams per serving Protein: 8 grams per serving Fat: 8 grams per serving