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We understand that being diabetic means that you need to hold back on your favourite food cravings. Of course, it’s for your own good, because controlling your diet is the healthiest way to control your blood sugar and prevent serious complications.
But this is the time for festivity and fun, and why should you be left behind? No, we are not encouraging you to reach out for those sugary mithais, but how about trying this apple kheer that’s completely safe for you? But make sure you consume it in moderation, and don’t go overboard with your portions.
So, here’s all you need for the recipe:
1 cup roughly chopped apples
1 cup of water
2-3 tsp coconut palm sugar
2 cups low fat milk
A few roughly chopped dates
2 tsp cornflour dissolved in ½ cup low-fat milk
Almonds/walnuts for garnishing
To make the apple kheer, follow these instructions:
Coconut palm sugar doesn’t spike your blood sugar levels as much
People with diabetes develop resistance towards insulin, which prevents your cells from using them properly. In a study published by the BMJ Publishing Group Limited, it was found that coconut palm sugar has a remarkable amount of insulin. Basically, the insulin content helps in slowing down the absorption rate of glucose in the blood, which controls any spike in blood sugar levels.
In another study published in the Diabetes and Metabolism Journal, the researchers found that inulin provides benefits for women with type 2 diabetes. From controlling blood sugar to an improved antioxidant status, it can do both.
Moreover, coconut palm sugar also has low GI as 35, and as high as 54. And according to the American Diabetes Association, a GI score is considered low if it is 55 or below. The GI index indicates the impact of a certain food on your blood sugar and glucose levels. Hence, a lower GI index ensures that the food is not messing up with your blood sugar levels.
But, if you are planning to make this kheer with coconut palm sugar, remember that in the end it does have calories and carbs, so practice moderation while eating it.
Apples are completely safe for you
Although apples do have sugar and carbohydrates, according to the American Diabetes Association (ADA), eating apples is safe for anyone who has either type 1 diabetes or type 2 diabetes.
Apples have nutritional value and also contain fibre. The fibre in it helps slow down the rate of absorption of sugar in your blood, which ensures that there isn’t a spike in the levels of blood sugar levels.
So, enjoy this Diwali with a bowl of apple kheer!