As we launch into the food based holiday time of the year, I was asked to participate with a very special recipe round-up
Carolyn Ketchum from All Day I Dream About Food invited bloggers to create a diabetic-friendly recipe in honor of National Diabetes Day.
And almost 40 bloggers said yes. Yes to creating a recipe that someone with blood sugar regulation problems can eat.
Don’t we all know someone with diabetes? This is truly no different from any other food influenced disease.
25.8 million children and adults in the United States—8.3% of the population—have diabetes. Many have side effects like this list that lead to quality of life issues and premature death.
Heart disease and stroke
High blood pressure
Nervous system disease (Neuropathy)
Diabetes contributes to over 230,000+ deaths per year and costs our health care system $174 billion dollars.
The American Diabetes Association is sponsoring a site with photos uploaded by those living with diabetes and their families. The images are powerful
Click here to see a slideshow of 10 facts about Diabetes from the World Health Organization.
I tend to bake with low sugar quantities, knowing that my children are genetically predisposed to diabetes since their paternal grandparents had diabetes. But the real reason lies a bit closer to our day to day lives. Our daughters first experience with the death of a peer was a fellow Girl Scout who died at age 10 from diabetic complications.
I don’t want anyone to have to experience what that family did.
So when Carolyn asked us to create recipes for today, I was happy to comply. Her guidance was clear,
no sugar, no wheat flour, no starches.
Hmmm, that adds a bit of complexity to creating a baked good.
The no wheat part, I have that figured out.
It was the no starch that made me hesitate. I still tend to use a bit of starches for structure in most of my baked goods.
My medical training kicked in. Controlling blood sugar is a multifaceted process.
First, you eliminate all simple sugars and refined carbohydrates.
Next you boost the fiber to slow the emptying time of the digestive tract.
Finally, you combine any complex carbohydrates with a bit of fat and/or protein, enhancing the slow uptake of sugar to the blood stream.
Combine that with spices and plants shown to be beneficial to blood sugar regulation and you will have a terrific recipe.
Which is exactly what I did.
First I took Buckwheat, a pseudocereal with a glycemic index of 54 and some great citations in the medical press about it’s ability to control blood sugar. Glycemic index is a way to quantify what will happen when you ingest a food. This chart from Harvard Medical School shows the glycemic index for 100 foods. Having an evaluation number of 54 is good for a carbohydrate, this is the same number as a banana.
But I didn’t want to have any spike in the blood sugar, so I reached for another flour, Almond. Since Almond flour contains a bit of protein, fat and fiber all in one tasty and sweet package, I knew this would work to truly stabilize blood sugar.
Rounded out the mixture with 3 forms of fiber, Flax, chia, psyllium and a bit of Cinnamon. This seed trio is becoming my favorite way to create structure for gluten-free baked goods. Cinnamon has many citations in medical literature about its benefits in controlling blood sugar.
Lastly, for moisture, sweetness and tenderness, I reached for the homemade applesauce that was bubbling away in my new slow cooker. You can substitute jarred applesauce, but if you have the apples, homemade is so much better.
- 150 grams (1 cup – 1 tablespoon) raw buckwheat flour- grind your own green groats in a coffee grinder for this flour
- 149 grams (1 ⅓ cup) almond meal flour
- 4 grams (1 teaspoon) cinnamon or pumpkin pie spice
- 2 grams (¼ teaspoon) salt
- 20 grams (2 packed tablespoons) Pixie Dust
- 10 grams (2 teaspoons) baking powder
- 400 grams (1 ½ cups + 2 tablespoons) Applesauce
- Preheat oven to 350 degrees(180 C or gas mark 4)
- Spray a 12 count muffin tin with oil.
- Stir together till one color: buckwheat, almond meal, cinnamon, salt, ground seeds, psyllium husk powder and baking powder.
- Stir in applesauce
- Mix till the batter is all one color
- Scoop batter into prepared muffin tin.
- Bake for 20 minutes, rotate pan,
- bake 10 minutes more or till the edges are lightly browned and pulling away from the pan.
- Let cool before eating, if you can.
Now just because these muffins have a lower glycemic number, don’t think you can eat the entire batch, Share one with a friend or neighbor, and spread the word about diabetes awareness.
WDD Blog Post Link
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