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Diabetics, take note! Try out this apple kheer recipe to fulfil your sweet cravings

Diwali is all about lights and sweets, but what if you’re a diabetic and can’t enjoy mithais? Fret not, try this apple kheer, which is completely safe for you.
applesauce in oatmeal
Oatmeal and applesauce is a power combination! Image courtesy: Shutterstock
Shreya Gupta Updated: 30 Oct 2023, 16:09 pm IST
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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

Also, read: This nutritious oats kheer recipe will satisfy all your winter dessert cravings

To make the apple kheer, follow these instructions:

  1. Take the apple, coconut palm sugar, and water in a pan, and cook on medium flame for about 4-5 minutes, or until the apples are soft.
  2. Allow this mixture to cool.
  3. Meanwhile take the milk in a pan and bring it to a boil.
  4. Once the milk comes to a boil, add the cornflour mixture, while stirring continuously to avoid any lumps.
  5. During this step, add the dates and cook for another five minutes, stirring regularly.
  6. Allow it to cool down. 
  7. Once it’s cool, add the apple mixture to it. 
  8. Garnish with chopped walnuts or almonds, and voila, it’s ready!
foods for ageing parents
Apples don’t do any harm! Image courtesy: Shutterstock

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.

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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. 

coconut sugar
Make some room in your kitchen for coconut palm sugar. Image courtesy: Shutterstock

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!

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About the Author

Finding nirvana in good food, Shreya also loves reading books and is a die-hard Potterhead. Confident and motivated she's fun to be with. Plus food. Always. ...Read More

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