top of page

Making recipes diabetic friendly


One of the things that we’ll do more of in the future for Sweet Talkers is to discuss how to lower the number of carbohydrates in a recipe.


For example, I was reviewing a recipe with that goal in mind just recently and wanted to share some carb lowering information.


First of all, I am always testing sugars in recipes with the goal of using the healthiest, least processed sugar I can find. Obviously, I am also always looking to limit the amount of sugar I use in a recipe as well. Thirdly, I’m always going for good taste. Here’s an example of the kind of analysis I do:


1 Tablespoon of organic Honey                 =     64 Calories, 17gr Carbs, No Fiber

1 Tablespoon of organic Coconut Nectar =     87 Calories, 18gr Carbs, No Fiber

1 Tablespoon of organic Maple Syrup      =     52 Calories, 13gr Carbs, 2mg Sodium


You can easily see here that organic Maple Syrup is the lowest in carbs but will the maple taste alter the taste of the recipe too much? That’s the main question: how will changing an ingredient taste within a given recipe? Also, I track calories as well since that’s often a concern re: weight gain.


If the recipe I’m working on altering (to be more diabetic friendly) won’t taste good with Maple Syrup, I typically use Coconut Nectar because the coconut taste usually just comes across as sweet; not coconutty and the taste is subtle and lower carb.


I will be testing the use of small amounts of organic Maple Syrup in some of my dessert recipes soon along with several other, least processed, low carb sugars. Yes, I work with Stevia but sugar is a big topic to continue exploring.


Here’s the bottom line: When looking to make a typical, favorite recipe more diabetic friendly, find out first which ingredients have the highest carbs. Then look for healthier, lower carb substitutes that will still maintain the taste/flavor of that recipe and swap the lower carb ingredient in.  


Yes, at first, this seems time consuming but altering recipes to make them healthier and more diabetic friendly is a habit that forms easily. It all starts with just paying more attention to what you’re really eating. Remember, look for foods that are organic and the least processed.

bottom of page