Craving something sweet? In this post we'll talk about ways to satisfy your sweet tooth without spiking your blood sugar. If you find yourself struggling with cutting out sweet treats, your not alone. Not only are desserts delicious and comforting, but it also seems like our bodies naturally gravitate towards them during pregnancy. Plus, sweets are everywhere in our society, and it can be just plain hard to avoid them. So, be kind to yourself; cutting back on dessert when your pregnant is no easy task!
If you have GDM, one of the first most fundamental ways to keep your sugar intake in-check is to avoid buying treats and sweets at the grocery store. Instead, consider stocking your kitchen with some basics that you can reach for that won't impact your blood sugar.
Pantry Staples and GDM friendly ingredients:
Almond or coconut flours- naturally low carb, both of these flours can be used instead of wheat flour to create blood sugar-friend baked goods and pie crusts. They're also easily found at most grocery stores.
Whipped cream- while you can make your own with heavy whipping cream and vanilla extract for an extra delicious treat, even store bought whip cream contains minimal carbs and sugar. Here is a simple recipe for homemade whip cream that does not disappoint: https://healthyrecipesblogs.com/keto-whipped-cream/
Vanilla extract- try adding vanilla extract to your baked goods and smoothies; the sweet flavor can help use to cut back on how much sugar you need to make your recipe taste good. Although it does contain alcohol, the amount you actually consume is so minimal that it is still safe in pregnancy.
Dark chocolate- while each brand can vary, generally dark chocolate contain low amounts of sugars and is a good choice if you have GDM. Plus, dark chocolate is also loaded with healthy antioxidants, vitamins and minerals, which is an added bonus!
Nuts and nut butters- naturally full of protein, fiber and healthy fats, adding nuts to your dessert can help to stabilize your blood sugar. They also happen to go great with dark chocolate!
Berries- sweat and fresh tasting, berries are one of the most blood-sugar neutral fruits you can find, and can make a great desert.
Cream cheese and cottage cheese - packed with protein and super low carb, both of these can be used for baking or making tasty treats that won't spike your blood sugar.
Coconut- shaved coconut, coconut flakes and coconut milk are all excellent low carb products to incorporate into your desserting. I highly recommend trying coconut milk whipped cream- check out this YouTube video from Minimalist Baker for instructions: https://www.youtube.com/watch?v=JF_dNaVde4c&t=2s
Lemon and Lime- use these the flavor to elevate your baked goods, beverages and desserts. You can use both the juice and the zest.
Unsweetened cocoa powder- basically dark chocolate in powder form, cocoa powder is a great option for adding flavor to your deserts.
Unsweetened almond or coconut milk- although dairy milk is a fine choice, if you're looking to do some baking, then try one of these ultra low carb milk options instead
Stevia- this naturally occurring sweetener can be used in place of sugar in your coffee or treats. It actually contains zero calories (compared to sugar, which has 15 calories of carbs per teaspoon) and thus has a minimal effect on your blood sugar. While it's flavor might not be what you're used to with sugar, Stevia is safe to consume in pregnancy.
Monk Fruit Sweetener - similar to Stevia, this naturally occurring sweetener contains no calories or carbs and can be used a a blood sugar-friendly substitution for sugar. It's good to know that monk fruit sweetener is usually blended with erythritol, a chemically produced sugar substitute, to enhance it's flavor and texture. Erythritol is generally consider safe to consume in pregnancy in small amounts, however research is limited. If you prefer, you can find monk fruit products without erythritol on Amazon and at some grocery stores
Of note, artificial sweeteners like Saccharin (aka Sweet N Lo) and Aspartame (brand name Equal or NutraSweet) are not considered safe to consume in pregnancy. Sucralose (aka Splenda), which is a refined sugared product may be ok to use in pregnancy, but safety data is limited.
You can use these pantry items to build healthy treat options for when you're craving something sweet. Here are a few quick and simple ideas:
Whip cream with berries with or without chopped nuts on top
Dark choco chips with peanuts and coconut flakes
Nut butter with chocolate chips mixed in and whip cream on top
Dark chocolate covered strawberries
Whipped cottage cheese (process in the blender with vanilla extract until smooth), topped with 1/2 cup fresh or frozen fruit
Or, if your feeling up to doing some more cooking, try any one of these GDM-friendly recipes ideas:
Chocolate Mouse: With just a few ingredients you can whip up this easy and indulgent dessert with only 6 grams of carbs from Keto Focus: https://www.ketofocus.com/recipes/keto-chocolate-mousse/
Cheese Cake: Containing only 5 grams of carbs, this cheesecake recipe from Wholesome Yum is not only low carb, but also more nutritious then regular cheese cake; check it out here: https://www.wholesomeyum.com/recipes/low-carb-cheesecake-keto-gluten-free-sugar-free/
Brownie Bites: check out this recipes from Bit Man's world with only three ingredients and 3 grams of carbs: https://thebigmansworld.com/3-ingredient-paleo-vegan-no-bake-brownie-bites-keto-sugar-free/. Bonus- they're freezer friendly so you can make a big batch and have them around anytime you get a craving.
Almond Flour Shortbread Cookies: Similar to a sugar cookie, this recipe from Kalyn's Kitchen only has 2 grams of carbs per cookie thanks to the use of almond flour; find the recipes & video here: https://kalynskitchen.com/almond-flour-shortbread-cookies/?fbclid=IwAR16UIU9dKCnWJCaw52XW4PFbsxgdffL6AOmXsFFBajthMl6YmYPCwW9Mvk
Chocolate Mug Cake: 2 minutes, 6 ingredients, 4 grams of carb... Thank you Wholesome Yum! https://www.wholesomeyum.com/recipes/paleo-low-carb-keto-chocolate-mug-cake-recipe/
Dark chocolate Bark: Bark is candy bar like dessert that is easily made at home with a few simple ingredients and with minimal effort. It also is super long lasting, so you can batch cook it and having it around for weeks. Try this recipe from Kasey Trenum: https://kaseytrenum.com/easy-almond-bark-keto-low-carb/
Chocolate Peanut Butter Cups: Missing Reese? Try making your own GDM friendly version with recipe from The Short Order Cook: https://theshortordercook.com/best-keto-peanut-butter-cups/?fbclid=IwAR0RSic9I1ZQaAma7ylBV1PhntTLztN_NrJNVA5QTisBCFt5Pr4liW1B0oo
Fruit Pizza Cookies: If you like to bake, try making this recipe from Simply Low Carb, which looks delicious: https://www.simplylowcal.com/fruit-pizza-sugar-cookies/?fbclid=IwAR1VsG2F0D5PaiLAn4VqJgJtwZCV7aiBcQ1ek5yAjMOnTKvUMXi2OYxHFt0
Blueberry cobbler: Blueberries and almond flour come together to make this lovely low-carb desert from Four Score Living: https://www.fourscoreliving.com/low-carb-blueberry-dump-cake/
Cottage cheesecake: If you love cheesecake you can't go wrong with this 6 ingredient recipe that's both low carb and beautiful from Delicer Recipes: https://delicerecipes.com/healthy-keto-cottage-cheese-dessert/
Coconut Macaroons: Great recipe from Two Sleevers with video included in the link: https://twosleevers.com/keto-coconut-macaroons/
Chocolate Milk Shake: Love this simple recipe from Cook A Home Mom that includes both dairy and diary-free options: https://cookathomemom.com/keto-chocolate-shake/
If you're looking for pre-made cookies, candies or ice cream, here are a few low carb products to watch for at the store:
Rebel Ice Cream- made with erythritol (more info on this sugar substitute below), Rebel ice creams come in a variety of flavors and typically contain 2-5 grams of carbs per serving. https://rebelcreamery.com/
Keto Pint- this brand makes ice cream bars and pops with erythritol instead of sugar as well. https://ketofoods.com/collections/ice-cream-pints
Enlightened Ice Creams- look for their "keto collection" with ice cream pops and bars containing minimal carbs
HighKey Brand- producing high quality low carb cookies and other treats, HighKey products can easily be found at local grocery stores and on Amazon. Just be sure to check the serving size before you indulge (I would generally recommend having a half a serving). https://highkey.com/
SmartSweets- known for their low to know carb candies made with Stevia, you can find these at most stores: https://smartsweets.com/
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