Type 2 Diabetes
These RD- and CDE-approved cookie ideas are low-carb without skimping on flavor.
By
Erin Palinski-Wade, RD, CDCES
by
Kelly Kennedy, RDN, LDN
Swapping regular sugar for the sugar alcohol erythritol can help make your cookie more diabetes-friendly.
’Tis the season for all things sweet, and for many people, the go-to indulgence is, you guessed it, cookies.
For people with type 2 diabetes, this time of year can present challenges on the sweets front — you want to enjoy the dessert table at your company party or dessert on Christmas Day, but you don’t want to risk spiking your blood sugar.
Rest assured: Living with diabetes doesn’t mean you have to avoid all holiday treats; you just have to get a little creative during your homemade cookie prep.
The traditional cookie recipe calls for ingredients that tend to be off-limits on a diabetes meal plan: refined (white) flour and added sugar. But the good news is there are lower-carb, higher-fiber alternatives that don’t compromise on taste!
As a registered dietitian, certified diabetes educator, and recipe developer myself, I focus on finding ways to adjust my favorite desserts to do just that — because what’s the point in eating a bland cookie? You can see some of my creations on my website,such as my Chocolate Chip Prune Cookies and my Raspberry Yogurt Breakfast Cookies.
What’s the trick to making recipe swaps work? You have to look for ingredients that maintain the sweet taste and texture of the food. For instance, pureed fruit, such as prunes and bananas, can make the perfect replacement for added sugar. All-purpose flour can be swapped with lower-carb, higher-protein options such as almond flour, coconut flour, or whole-wheat pastry flour.
RELATED: Why Dark Chocolate Is One of the Best Desserts for People With Type 2 Diabetes
If you’re ready to start enjoying cookie season again without the guilt (or the worry that you’ll send your blood sugar levels soaring), consider whipping up these 10 delicious, diabetes-friendly cookie recipes perfect to enjoy this holiday season.
Diabetes Diet Tips for The Carb Avoider
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Sugar-Free Chocolate Chip Cookies
Sometimes you just can’t resist the classic chocolate chip cookie. But with one large cookie containing 29 grams (g) of carbohydrates or more, the traditional option can have a major effect on blood sugar levels. Thanks to this sugar-free recipe, you can eat them again without the negative side effects. With just 4 g of net carbs per serving, this recipe swaps refined flour for lower-carb almond flour and replaces added sugar with the sugar alcohol erythritol. (Note that erythritol may give you a tummy ache if you eat too much, so stick with just one cookie!)
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Almond Flour Shortbread Cookies
With less than 2 g of netcarbsper serving, these cookies give you a lot to celebrate over the holiday. Here again, using almond flour instead of refined flour reduces the overall carbohydrate content of the recipe while boosting protein and fiber. Although these cookies are a better option for blood sugar control, keep in mind that low-carbdoesn’t necessarily mean low-calorie. Whereas1 cup of all-purpose flourcontains 400 calories,1 cup of almond flourcontains 640 calories. Try to be mindful about your portions when enjoying any holiday cookies, as we all should be.
Get the recipe at Wholesome Yum.
RELATED:The Best Nuts for People Managing Diabetes
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Chocolate Peanut Butter No-Bake Cookies
This flourless peanut butter cookie is packed with only real ingredients such as peanut butter, cocoa powder, and raisins. With no added sugar, it provides a sweet treat lower in carbs than traditional chocolatey cookies. Just be sure to opt for an all-natural peanut butter that does not contain any added sugar. Because it’s a no-bake recipe, you can make it and enjoy it in just minutes.
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Low-Carb Coconut Macaroons
With 1 g of net carbs per serving, these coconut macaroons are definitely something to celebrate. The combination of shredded coconut and egg provides a source of filling plant-based fat and protein. But, as with most holiday cookies, portions still matter. These treats contain 130 calories per serving, so be mindful of just how many you indulge in at one time.
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Speedy Skinny Cranberry Almond Cookies
If you are in a hurry to satisfy your sweet tooth, this simple cookie recipe is your answer. With only six ingredients, this cookie can be made in five minutes in the microwave and contains just 10 g of net carbs and 82 calories per serving. The balance ofoats, nuts, and dried fruit provide a mix of fiber, protein, and healthy fats to keep you feeling full without jolting your blood sugar.
Get the recipe at Nutrition Twins.
RELATED: The 8 Best Fruits for People With Type 2 Diabetes
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Chocolate Almond Truffles
These chocolate truffles derive natural sweetness fromMedjool dates and cacao powder, making for a delicious dessert with no added sugar. The almonds add a source of protein and healthy fat, helping you stay full and preventing overeating. As a bonus, the cacao provides a rich source of antioxidants, so you can get your chocolate fix while helping fight inflammation at the same time.
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Pumpkin Snickerdoodles
Whether you’re gluten free, dairy free, vegan, or simply want a healthier dessert option, these pumpkin snickerdoodle cookies can fit almost any meal plan. Although the standard recipe calls for 2 cups of whole-grain flour, you can reduce the total carbs even more (and make them gluten-free) by using almond flour instead.
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Low-Carb Holiday Cookies
With only 3 g of net carbs per serving, these festive holiday cookies will have a minimal impact on your blood sugar levels if you eat them in moderation. The combination of ricotta, almond flour, and egg provides a delicious texture while boosting the protein content and minimizing carbs. The low-carb cream cheese frosting provides an indulgent topping that you may have felt you needed to avoid in the past.
Get the recipe at Step Away From the Carbs.
RELATED: What’s the Best Type of Candy for People With Diabetes?
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Easy Low-Carb Pecan Cookies
It doesn’t get much easier than a three-ingredient cookie, but what makes this delicious treat even better is less than 1 g of net carbs per serving. Made up of mostly pecans and egg, each cookie provides a source of plant-based protein and fat, helping you feel full as you satisfy your sweet cravings.
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Low-Carb Almond Crescent Cookies
How fun are these crescent-moon-shaped cookies? Your guests will love the fun shapes and great taste, and you will love the fact that they contain so few carbs. Swapping out refined flour for a blend of almond and coconut flours reduces the overall carbfootprint to just 11 g per cookie.
Get the recipe at Whole New Mom.
Check out these recipes from Diabetes Daily for five diabetes-friendly dinner ideas!
