Diabetes is affecting millions of people worldwide. The biggest challenge that diabetic patients are facing is the hunger to satisfy sweet cravings without affecting their health and blood sugar levels to spike. Traditional Indian sweets, or mithai, are often high in sugar and carbohydrates due to khoa/ mawa which causes blood sugar levels to spike in diabetics, making them a challenge for diabetic patients to enjoy. best sweets in India for gifting.
But today there are various alternatives to sugar available such as stevia, monkfruit and erythritol. These don’t just add sweetness but are also healthy and provide nutrition.
In this blog, we have covered 10+ mouthwatering and diabetic-friendly traditional Indian dessert options.
A] Understanding Diabetes and Sweet Consumption
When we eat, our body breaks down carbohydrates into glucose, which then enters the bloodstream. Insulin helps glucose get into our cells to be used for energy. When the pancreas doesn’t produce enough insulin or the body cannot effectively use the insulin it produces, diabetes occurs.
When your body’s immune system attacks and destroys the cells in your pancreas that produce insulin, you seem to have type 1 diabetes, whereas, in type 2 diabetes, the pancreas may be making insulin but is not making enough or it is resisting insulin and not keeping your blood glucose level in the normal range.
If you are diabetic, Look for sweets that are made with sweeteners, such as monkfruit or stevia. By controlling your portion size, and having sweets as a part of a balanced meal you can savour the taste and maintain your health.
Healthy Ingredients Used In Diabetic-Friendly Traditional Indian Desserts
- Plant sweeteners: Natural sweeteners such as stevia, monk fruit, and erythritol are excellent alternatives to refined sugar. They are Zero in calories and carbohydrates, don’t add up any extra calories to the sweets and they also offer health benefits such as reducing weight and improving gut health and immunity.
- Low-fat or fat-free dairy products: It is proven that Sugar alone doesn’t cause diabetes, the ingredients of the sweets equally contribute to increasing carbohydrates and challenging blood sugar levels. Mawa/ khoya / condensed milk used in Indian sweets makes them high on carbohydrates as these are prepared by evaporating and cooking milk for a long time till it converts into a semi-solid form of Khoya/ mawa. Paneer, or Indian cottage cheese, is a good source of protein and calcium. It can easily replace khoya/ mawa in any Indian sweets. People who are following plant-based diets or are lactose intolerant can also enjoy traditional Indian sweets made using vegan paneer made of cashews/ seeds. For low-carb people, skimmed/double-toned milk paneer can be used to lower carbohydrate content along with plant sweeteners.
- Whole grains: Using whole grains or complex carbohydrates such as oats, quinoa, and millet for preparing sweets can help to regulate blood sugar levels. They are also a good source of fibre.
- Fruits and vegetables: Fruits and vegetables such as berries, apples, and carrots are a good source of vitamins, minerals, and antioxidants. They are also low in calories and carbohydrates.
- Nuts and seeds: Nuts and seeds such as almonds, walnuts, and chia seeds are good sources of protein, fibre, and healthy fats. They can help to keep you feeling full and satisfied.
B] Top 12 Healthy Indian Sweets for Diabetics
Here are 12 delicious and diabetes-friendly Indian sweets by Zero Guilt that you can enjoy without guilt. These sweets are made with plant sweeteners with Zero calories and healthy ingredients such as complex carbs, paneer and nuts, so you can indulge without spiking your blood sugar levels.
1. Low Carb Gulaab Jamun
A theory suggests that Gulab Jamun was first accidentally prepared by the Mughal emperor Shah Jahan’s personal chef. At Zero Guilt, the Low Carb Gulab Jamun is prepared by using skimmed milk and almond flour for the spongy dumplings, stuffed with nutritious almonds, pistachios and saffron. After that, they are drenched in the plant sweetener extract of rose-flavoured syrup. This low-carb sweet is suitable for type 2 diabetes. For type 1 diabetes, our clinical nutritionist always recommends the keto form of Gulab jamuns as they are very low on carbs and don’t contribute to increasing blood sugar levels.
2. Low-Carb Shahi Rabdi
As the name suggests “Shahi” it has been taken into consideration that this sweet was initially prepared for the “Royals”. The milk is thoroughly simmered along with paneer during preparation until it thickens and gives a rich and creamy texture. Then saffron and natural rose extract is added for the flavour. Finally, the Low Carb Shahi Rabdi is garnished with almonds and pistachios to create healthy alternatives for Indian mithai for diabetics. This dessert is suitable for individuals with Type 2 diabetes. For type 1, a keto form of Rabdi is recommended.
3. Low-Carb Kaju Pista Roll
Indulge in the Low-Carb Kaju Pista Roll, where pistachios are flavoured mildly with cardamom wrapped in a soft indulgent layer of cashews, and heightened by a touch of cardamom. Here a harmonious blend of flavours and textures captures the essence of Indian tradition while offering a modern twist. This sweet is suitable for both Type 1 and Type 2 diabetes.
4. Low-Carb Dry Fruits Phirni
Prepared by thickening the pudding of almond milk, the Low Carb Dry Fruits Phirni is perfect to savour your taste buds while maintaining your sugar levels. It is infused with nutritious cashews, pistachios, almonds and saffron to add a traditional essence. After the phirni is prepared, it is flavoured with a hint of cardamom to enhance its aromatic and delightful taste. It is a good option for people with type 1 diabetes and for the people who are following the keto diet as it is very low on carbs and Zero in calories. Type 2 diabetic people can go for low-carb dry fruit Phirni.
5. Low-Carb Badaam Halwa
Treat yourself to the heavenly flavour of our Low Carb Badaam Halwa. This delightful low-carb twist on a beloved classic will satisfy your cravings without the guilt. The halwa is often served during the festival of Vaisakhi, which celebrates the founding of the Sikh faith. It is made by roasting almonds in pure ghee and cooked in low fat milk. Diabetic people can eat the halwa but in a limited portion size.
6. Low Carb Rasgullas
Rasgullas are round dumplings made from paneer which is then soaked in a sweet syrup made with plant sweeteners and flavoured with the pleasant notes of rose and cardamom. Generally, sweetmakers use ararot/ arrowroot powder and baking soda in Rasgullas for binding and to make them bigger. This adds up to carbohydrates along with sugar. Both types of diabetic people can enjoy our low-carb Rasgullas, made only of chenna/ paneer and sweetened with plant sweeteners.
7. Low Carb Kalakand
Satisfy your sweet craving with our healthy and delicious Milky Barfi. We’ve taken traditional barfi and made it healthier by using sugar-free condensed milk and low-fat paneer. Which resulted in a delightful treat that’s infused with the warm, aromatic taste of cardamom and topped with nutritious nuts for that extra crunch. Our Low-Carb Kalakand is the perfect Low-sugar Indian sweets for diabetes that not only satisfies your sweet tooth but also keeps you feeling good.
8. Low-Carb Malai Moon
Each piece of our Low-Carb Malai Moon is made with cottage cheese and filled with a scrumptious mix of chenna (a type of paneer) and finely crushed dry fruits that add a lovely nutty crunch. The saffron infusion gives them a rich, luxurious flavour that’s both comforting and indulgent. What makes it different is its combination of delicious taste with a low-carb twist. Hence these little delights won’t weigh you down with carbs, so you can enjoy their goodness without any guilt.
9. Low-Carb Chocolate Walnut Fudge
Our mouthwatering low-carb chocolate walnut fudge is incredibly smooth and rich, made using natural unsweetened cocoa. Crunchy walnuts are there to make it even more delightful when you take a bite. Being very low on carbohydrates, Zero in sweetened calories and rich in nutrients, people with type 1 and type 2 both can enjoy this smooth fudge.
10. Vegan Kaju Katli
Vegan kaju katli is prepared with pure cashews and sweeteners and garnished with pista for a crunchy taste. Kaju katlis are the most popular mithais in every home, this mithai never misses any festive celebrations or gatherings. It is available in low-carb and keto forms and can be enjoyed by both type 1 and type 2 diabetic people.
11. Vegan Kesar Rasmalai
Treat your taste buds with our Vegan Kesar Rasmalai, which is a flattened, low-fat paneer disc that has been fully soaked in a sumptuous ‘Ras’ prepared from low-fat milk. The blend is enhanced by adding saffron and cardamom for the aroma, resulting in a comforting and indulgent flavour. For that extra crunch, we’ve added a generous mix of assorted nuts. Individuals with type 1 and type 2 diabetes can enjoy the sweet but in moderation.
12. Vegan Badaam Ladoo
Step into the world of indulgence with our exquisite Vegan Badaam Ladoos. These ladoos are expertly handcrafted from coarse whole almond flour and lavishly adorned with a delightful blend of mixed nuts. Enhanced by the aromatic essence of cardamom, each bite promises a journey of flavours that will leave you craving for more. Ladoos are anytime snacking options, also available in low-carb and keto forms. Both types of diabetic people can enjoy Ladoos.
C] Doubt The Authenticity Of Diabetic-Friendly Sweets? Here’s A Buyer Testimonial That Will Ease Your Mind!
Aditi was searching for a way to make her nana’s birthday memorable during the lockdown. However, with her Nana being a type 2 diabetic person, it was difficult to choose something sweet for the celebration. She found Zero Guilt on Instagram and placed an order for ras malai and mango barfi with us, opting for low-carb options. Aditi and her family couldn’t have been happier with our delectable treats, adding an extra layer of joy to her nana’s lockdown birthday celebration!
Conclusion
Indian desserts are renowned for their rich flavours, but they often come with high sugar and calorie levels, posing challenges for people with diabetes. By using sugar substitutes in Indian mithais such as stevia, monkfruit and erythritol we prepare keto, vegan and low-carb sweets especially for health-conscious and people having diabetes.
If you’re looking for a tasty yet healthy indulgence, order from Zero Guilt now for a delightful and nutritious experience.
