What Baked Goods Can People With Diabetes Eat?

Medically Reviewed on 5/3/2022
What baked goods can diabetics eat?
These eight baked goods contain a small number of carbs and sugars, which means people with diabetes can enjoy them in moderation.

Although most baked items have a high carbohydrate content, which is undesirable for a person with diabetes, several baked meal options are diabetes-friendly

All of the baked goods listed below contain only a little amount of carbs and sugars. When consumed in small amounts, these can satisfy a sweet tooth without increasing the risk of blood sugar spikes.

8 baked foods that a person with diabetes may eat

  1. Low sugar chocolate chip cookies made with milk and honey 
  2. Gluten-free chocolate avocado muffins made with almond flour
  3. Low sugar peanut butter fruit dip
  4. Peanut butter cookies
  5. Whole-wheat orange cake
  6. Dark chocolate
  7. Gelatin desserts
  8. Baked cookies made from millets, barley, and brown rice (millets have a low glycemic index and can aid with blood sugar management)

9 simple strategies while baking foods or snacks for people with diabetes

  1. Replace creamed butter
    • Mashed banana or apple purée may be whipped with a little sugar and rapeseed oil to get the same effect as creaming butter without the added saturated fat found in butter.
  2. Go light on the cream
    • Swap cream with low-fat Greek yogurt.
  3. Sweeten with fruit
    • Instead of sugar, use dried fruit to sweeten cakes. 
    • Dried fruit is high in fiber and counts toward your five daily servings. 
    • Soak raisins, sultanas, and currants in boiling water for a few minutes to plump them up and make them juicier, and then utilize the water as well.
  4. Go whole
    • Whole-grain flour is more nutritious than refined flour and can improve gut and heart health. 
    • Because it is more filling than processed flour, it can help limit calorie intake. 
    • It works well in most dishes, but if you find it too heavy for items such as sponge cakes, try a 30:70 or 50:50 ratio of whole-grain flour to refined flour.
  5. Try oils instead of butter
    • Instead of butter, use oil such as rapeseed or sunflower oil, or a lower-fat spread.
    • Olive oil is also tasty although it has a strong taste.
  6. Add oatmeal
    • Reducing the amount of flour and substituting it with the same amount of oats increases the amount of soluble fiber, which can help decrease cholesterol and support excellent blood glucose management.
  7. Be mindful of sweeteners
    • Many sweeteners, including agave nectar, honey, and syrups, are advertised as "natural" and "healthy." 
    • The fact is that your body still processes them as sugar; therefore, they count as "added" sugar. 
    • They should be avoided, but if you must use them, use them sparingly.
  8. Add vegetables
    • Certain veggies can be coarsely grated and added to a cake batter. 
    • Zucchini, carrots, and beets all perform well and soften when cooked, bringing moisture without dominating the taste.
  9. Add fresh fruit
    • Apples, pears, blueberries, blackberries, and sliced peaches and nectarines all add taste and are natural sweetness.


Diabetes is defined best as... See Answer

5 tips while baking snacks or meals for people with diabetes

  1. Replace the butter with an equal quantity of avocado.
  2. Replace half of the butter and sugar with unsweetened applesauce.
  3. Experiment with sugar replacements and less sugar.
  4. Use nut flours instead of refined flour.
  5. Instead of chocolate, use cacao nibs.

Diabetes does not exclude you from enjoying a dessert or occasional treat as part of a balanced diet. The key is to understand how the reward fits into your dietary objectives, plan for it, and keep an eye on your portions. You have control over the ingredients when you bake your own desserts; therefore, you may modify recipes to make them healthier.

What guidelines should I follow while preparing for a diabetic diet?

There is no single diet that is ideal for all people with diabetes, as there are three main forms of the condition: 

A diet plan is determined by several elements, including your gender, age, energy level, health condition, and weight. Most patients prepare their diet charts based on these diabetes diet guidelines.

  • Limiting foods high in glycemic index
  • Counting carbohydrates in every meal
  • The plate method, which has portions of green leafy vegetables, fruits, and dietary fiber

People with diabetes can consume the same meals and foods as the rest of the family, according to most healthcare specialists and dieticians. However, extra consideration should be given to the number of meals ingested as well as the time of the meals. It is essential to eat a variety of foods if you want to maintain a healthy diet.

What should I include in my diet to control diabetes?

The first and most important adjustment you must make is to change your eating habits. To create room for a balanced diabetic diet, you must let go of your previous unhealthy eating habits.

6 types of foods that can be added to a diabetic diet

  1. Complex carbs
    • Replace simple carbohydrates with complex carbs, such as whole-wheat bread, vegetables, or brown rice. 
  2. Whole grains
    • Your diabetes diet should contain more whole-grain items. 
    • The major advantages of converting to whole-grain meals are that they include a higher concentration of vitamins and minerals, as well as more fiber, which slows digestion, keeps you feeling fuller for a longer period, and helps regulate post-meal blood sugar spikes.
  3. Low glycemic index foods
    • A low glycemic index diet has numerous important benefits for diabetics, such as lowering blood sugar levels, aiding in weight loss, and lowering the risk of heart disease, which is a significant consequence of diabetes. 
    • Green leafy vegetables, whole grains, legumes, fruits, nuts, lean meat, and other foods with a low glycemic index are a few examples.
  4. Protein
    • Try to acquire as much of your protein from plant protein and lean meats. 
    • Plant-based protein sources include lentils, beans, oats, quinoa, almonds, seeds, and so on.
  5. Green leafy vegetables
    • Leafy green vegetables such as spinach, kale, cabbage, bok choy, and celery are high in fiber, protein, and other essential elements, making them an excellent diabetic meal. 
    • Aside from these leafy greens, additional vegetables that have been discovered to be beneficial to people with diabetes include cauliflower, beets, Brussel sprouts, carrots, asparagus, broccoli, and bell peppers, to mention a few.
  6. Fruits
    • Eating more citrus fruit is an excellent way to gain key nutrients and minerals while avoiding carbohydrates. 
    • That's true; citrus fruits are high in vitamins A and C, folate, potassium, antioxidants, and fiber, all of which aid to lower blood sugar levels and are thus thought to have an anti-diabetic impact. 
    • Orange, grapefruit, tangerines, lemon, kiwis, and other citrus fruits can be included in your diet.

Apart from the above, you can add these 11 examples to your diabetic diet:

  1. Fruits such as strawberries and avocados
  2. Leafy green vegetables
  3. Chia seeds
  4. Greek yogurt
  5. Eggs
  6. Beans
  7. Flaxseeds
  8. Nuts such as cashews, walnuts, and almonds
  9. Pistachios
  10. Extra-virgin olive oil
  11. Garlic and other herbs and spices

What should I exclude in my diet to control diabetes?

No comprehensive list of the best foods to consume to combat diabetes would be complete without adding the foods to avoid if you want to genuinely win the battle and keep blood glucose levels under control.

Here's a shortlist of foods to avoid if you want to better regulate your blood glucose levels and live a healthy lifestyle.

4 types of foods that should be limited or excluded from the diabetic diet

  1. Avoid simple carbs
    • Avoid simple carbohydrate foods such as baked products prepared with processed white flour, white bread, sweetened morning cereals, sweets, candies, sugary beverages, and any other food manufactured with added sugar.
  2. Limit animal protein
    • People with diabetes should aim to acquire as much of their protein from plants as possible.
    • As a result, you should restrict or avoid consuming red meat, fatty cuts of meat, skin-on chicken, and fried seafood.
  3. Fruit juice
    • Fruit juices and dried fruits should be avoided as they might cause blood glucose levels to increase. Try eating entire fruits instead.
  4. Processed foods
    • Processed foods such as chips, sweetened morning cereals, aerated beverages, packaged juices, candy, cheese, cakes, and biscuits and so on are an unwanted source of excess salt, added sugar, and unhealthy fat, all of which are bad and should be avoided by people with diabetes.

Before you begin adding or deleting food items from your diet, it is essential to contact your dietician, who will assist you in creating a unique diabetic diet plan that exactly corresponds to your tastes and requirements, as well as teach you about portion management. Remember to stick to your food plan if you want to win the battle against diabetes.

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Medically Reviewed on 5/3/2022
Image Source: iStock Image

Diabetes nutrition: Including sweets in your meal plan: https://www.mayoclinic.org/diseases-conditions/diabetes/in-depth/diabetes-nutrition/art-20047654

Yes, There Are Ways to Eat Dessert Safely with Diabetes: https://diatribe.org/yes-there-are-ways-eat-dessert-safely-diabetes

Diabetes Diet, Eating, & Physical Activity: https://www.niddk.nih.gov/health-information/diabetes/overview/diet-eating-physical-activity